Re: The Shed 'O Pain
 

2 problems
15 push ups
5-10 second 2 finger hang
10 pronators
Flexbar
20 band pull aparts
5 rounds

30 additional minutes setting and sending new problems. 2 moderately hard problems.

Added a few more holds.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Deadlift x 1 rep 225#
30-60 seconds rest
TGUs x 2 reps each arm 35, 45, 53, 62, 62#
30-60 seconds rest
L-Sit Tuck to Extension x 10 reps (hard)
30-60 seconds rest

B.
12 minute AMRAP
5 x One-arm kettlebell swing
5 x Clean and press

5 x Snatch

5 x Windmills (I need to work on these)
5 x Reverse lunge
Alternate Sides
6 rounds (3 each side)

E2MOM
1 strict ring muscle up
20 banded pull aparts
5 rounds

Re: The Shed 'O Pain
 

Hey Tim- How ya doin?? See you hit the big 50.. Nice!!! Join us over on the 50 and Over board from time to time. As you know JT spent time over there with us. We'd be happy to have you. Patrick

7.13.2017 Thursday

WU: 3 Rounds
5 T2B
10 Push-up
15 Situps

4 x 3 Turkish Get Ups

Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds

WOD:
AMRAP

Every minute, on the minute, for 10 minutes:
8 Alternating Dumbbell Snatches (75/55 lbs) 40lb for 4 sets then 30lb....
Double-Unders x Max Reps
(Score total number of double-unders performed.)

Tuff work today Turkish Get-ups and this WOD worked me today..
150SU for me.

Re: The Shed 'O Pain
 

Hi Patrick. I am doing well. I'm glad to see you still hitting it hard. Yes I am now 50. I feel pretty good. Thanks for the invite to 50 and Over.

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

EMOM-30 minutes
1. Air-Dyne x 30 seconds
2. Hip Extensions x 10 reps
3. Push ups x 10 reps
4. Kettlebell Swings x 10 reps 53#
5. Double Unders x 25 reps
6. Rope Ascent x 2

E2MOM
Deadlift x 1 rep 225#
20 Band Pull Aparts
Flexbar
5 rounds

Re: The Shed 'O Pain
 

Got back yesterday from the New River Gorge. Great climbing trip with Norm, Ken, Brendan, and Georgia. I'm definitely getting my flow back on the rock. I sent many good climbs including a 11c, 12a, and 11d. My favorite was Six Dollars at Summersville. A good send in summer conditions. If I can keep this up fall should be good. I just need to stay healthy and get at least one more trip to the New this summer.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

A.
5 sets of:
Deadlift x 1 rep 225#
30 seconds
Supine Ring Rows x 10 reps
30 seconds
TGUs x 2 each arm 35, 45, 53, 61, 71#
30 seconds

B.
5 rounds of:
5 cleans
10 seesaw presses (5 each arm)
5 Front Squats
5 push ups
35# kettlebells
8:42

C.
Strict Ring Muscle Up x 1
20 Band Pull Aparts
5 rounds

Re: The Shed 'O Pain
 

7.18.2017 Tuesday
WU: Run 1 lap, then 3 rounds
5 pull-ups
10 lunges
15 cradle-rocks

4 x 5 Bench and Pull Ups
did Bench @95lb. 10,5,5,5 strict Pull-ups

Four sets of:
Bench Press x 5
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

WOD:
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups

27:20 I was able to RX this one. Its been awhile since I RX'd a WOD. Tho, my hip is complaining.......150KB swings is a lot.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Norm and Ken.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

A. (17:00)
Five Sets of:
Deadlift x 1 rep 225
45 seconds
Ab Roll outs x 10 reps
45 seconds
Double Unders x 25 reps
45 seconds

B. (35:00)
The Original Deep 6 Plan
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
3 rounds. 3#

C. (50:00)
E2MOM
20 band pull aparts
walk on parallettes

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

A.
Five sets of:
DB Bench Press x 10 reps 40# DBs
Rest 45 seconds
Rope Ascents x 2
Rest 45 seconds
Side Planks x 30 seconds
Rest 45 seconds

B.
For time:
1 mile Air-Dyne
25 Kettlebell Swings 53#
50 Air Squats
400 Meter Run
20 Kettlebell Swings
40 Air Squats
13:07

E2MOM
20 Band Pulls
1 Deadlift @ 225 (Felt a twinge in my lower back on the 3rd deadlift, Stopped Deadlifting)
1 strict ring muscle up
5 rounds

Hopefully the back isn't too bad.

Re: The Shed 'O Pain
 

Take it easy on the Back Tim. Listen to your body talk.....

7.21.2017 Friday

WU: RUN 400M then 3 Rounds
5 Ring Dips
10 KB twists
10 Air-squats

4 x 5 sadb and rdk

Four sets of:
Single-Arm Dumbbell Press x 4-6 reps each arm @ 25lb
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1 @95lb
Rest 90 seconds

WOD:
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)

We go 8rds. + 5 Did the 8am class today. Nice to see some folks I have not seen in along time.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. I only got on problems that I wouldn't fall off. Climbed down. No falls.

0.25 mile Air-Dyne
5 Strict Pull ups
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets
10 Reverse Alternating Lunges 0, 25, 25, 50, 60
60 seconds rest
2 strict ring muscle ups
60 seconds rest
20 band pull aparts
60 seconds rest

3 rounds on the 4 minutes
0.5 mile Air-Dyne
15 push ups
2:19, 2:10, 2:03

Good advice Patrick. Definitely taking it easy on the back. Only back friendly exercises today.