Re: The Shed 'O Pain
 

2 problems
10 push ups
5 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
5 rounds

Hangboard Strength Training Protocol. Retest.
Step 1
Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS
#5 Moon Hangboard 15, 20, 25, 30, 35# [B]+5[/B]
RPTC Shallow RPTC 2-finger -25, -20, -15, -10, -5# [B]+5[/B]
RPTC Pinch -15, -10, -5, 0, 5# [B]+5[/B]

Worked in an additional 10 sets of 10 push ups.
Mobility Work

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Back Squat x 5 reps 110#
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds 30, 33, 32, 32, 30
Rest 90 seconds

B.
For time:
1 mile - Air-Dyne
25 Kettlebell Swings 71#
20 Strict Pull-Ups
7:57

Mobility Work

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
4 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +35#
10, 10, 10, 10
RPTC Shallow RPTC 2-finger -5#
10, 10, 10, 10
RPTC Pinch 5#
10, 10, 10, 10

Worked in mobility work.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Back Squat x 5 reps 115#
Rest 60 seconds
KB Press x 5 reps 35#
Rest 60 seconds
Campus Board Sloper Rungs x 1 lap (up and down)
60 sets

B.
3 Minutes of Air-Dyne 0.97 mile
2 Minutes of Push-Ups 50
1 Minute of Neutral Grip Strict Pull-Ups 10

6 strict muscle ups (last 2 consecutively) + mobility work

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff, Norm, and Brad. Very fun to climb with my friends. Afterwards, Lisa, Jeff, Norm, and I had lunch at my favorite Mexican restaurant.

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets:
Back Squat x 5 reps 120#
60 seconds
KB Press x 5 reps 35#
60 seconds
Ring Rows x 10 reps

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps 53#
Minute 2 – Push Ups x 20 reps
Minute 3 – Double-Unders x 25 reps

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5 -10 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
5 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +35#
10, 10, 10, 10, 10
RPTC Shallow RPTC 2-finger -5#
10, 10, 10, 10, 10
RPTC Pinch 5#
10, 10, 10, 10, 10

Worked in 10 sets of 10 push ups and mobility work.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets:
Deadlift x 5 reps 205#
60 seconds
Goblet Squats x 5 reps 72#
KB Press x 5 reps 35#
60 seconds

B.
Single-Arm Kettlebell Swings 20 reps (10 each arm) 35#
2 TGUs (1 each arm) 62#
5 Rounds
Didn't keep time. Focused on KBS. Single-arm swings still feel awkward for me. More quality reps needed.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Three sets:
Goblet Squat x 5 reps 88#
60 seconds
Bottoms Up KB Press x 5 reps 22.5#
60 seconds
Supine Ring Row x 10 reps
60 seconds

B.
15 min EMOM (3 sets)
1. Kettlebell Swings x 15 reps 53#
2. push ups x 20 reps
3. Double Unders x 25 reps
4. Ab Roll Outs x 12 reps
5. Air-Dyne x 30 seconds

5 strict ring muscle ups + mobility work

Back was sore today. I cut down on the volume a bit.

Re: The Shed 'O Pain
 

Took a three day trip to New River and then to Athens to visit Mary. Friday I did some toproping at the Bridge. Worked out a nice 12a, The Stratagem. It's ready for a redpoint attempt.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
Banded ankle mobilization
Banded hip mobilization
3 rounds

A.
Five sets of:
Deadlift x 1 rep 245#
Rest 60 seconds
Turkish Get-Ups x 1 rep each arm 71#
Rest 60 seconds
Double-Under Practice x 30 reps
Rest 60 seconds

B.
For time:
0.5 mile Air-Dyne
20 Wall Ball Shots
20 Ab Roll Outs
40 Kettlebell Swings
20 Ab Roll Outs
20 Wall Ball Shots
0.5 mile Air-Dyne
12:50

5 strict muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5 -10 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
6 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +35#
9, 5, 6, 5, 7, 7
RPTC Shallow RPTC 2-finger -5#
8, 7, 10, 8, 7, 7
RPTC Pinch 5#
10, 10, 10, 10, 7, 10

Worked in 10 sets of 10 push ups and mobility work.