|
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20# Kettlebell Arm Bar x 3 each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 5 sets of: Hexbar Deadlift x 1 rep 255# 60 seconds rest Kettlebell Floor Press x 5 reps 53# 60 seconds rest Ab Wheel Roll Out x 10 reps 60 seconds rest B. Three rounds for time of: 0.5 mile Air-Dyne 20 Russian Kettlebell Swings 53# 10 see-saw KB presses 35# KBs (5 each arm) 9:35 1 strict muscle up 20 Flexbar Wrist Extensions Banded Forearm Stretch 5 rounds |
Re: The Shed 'O Pain
2 problems
10 push ups 1 Hexbar Deadlift @ 225# 10 second 2-finger hang -20, -20, -10, -10, 0# 10 pronators each arm 5 rounds The Workout: Hold 1: 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes Hold 2: 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes **Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets. Holds 1. Sloper (Rock Prodigy Forge) -20#, -15 next time 2. 3-finger (Rock Prodigy Forge) -20# -15 next time 3. Half crimp (Rock Prodigy Forge, sloper crimper) -30 next time 4. 2-finger Rock Prodigy Training Center L-2 finger -30 next time 5. Pinch (Rock Prodigy Forge) -20#, -20 next time Worked in ring dip ladder (2-3-5-2-3-5-2-3) Deep squat stretch |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Three sets of: Dumbbell Bench Press x 10 reps 40# DBs Rest 60 seconds Kettlebell Swings x 20 reps 53# Rest 60 seconds Hollow Body Hold x 45 seconds Rest 60 seconds B. For time: Air-Dyne 1 mile immediately followed by… Three rounds of: 15 Push-Ups 10 Box Jump-Overs 20" immediately followed by… Run 400 Meters 10:29 1 strict ring muscle up 20 Flexbar Wrist Extensions 1 Hexbar Deadlift 225# Banded Forearm Stretch 5 rounds |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff, Kenny, and Norm. 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 6 reps 0, 10, 20# Kettlebell Arm Bar x 3 each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs -Banded Overhead External Rotation x 10 reps each arm 3 rounds 5 sets of: Hexbar Deadlift x 1 rep 225# 30 seconds rest Tall Kneeling Single Arm Bottoms-Up Presses 20, 20, 20, 20, 22.5# 30 seconds rest Sloper Campus Lap x 2 laps 30 seconds rest 2 TGUs each Arm 35, 44, 53, 62, 70# 20 kettlebell swings 53# 5 rounds Eccentric shoulder flexion with pvc pipe x 10 reps 5, 10, 10# Flexbar Wrist Extensions x 20 reps 3 rounds |
Re: The Shed 'O Pain
2 problems
10 push ups 1 Hexbar Deadlift @ 225# 10 second 2-finger hang -20, -20, -10, -10, 0# 10 pronators each arm 5 rounds The Workout: Hold 1: 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes Hold 2: 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes **Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets. Holds 1. Sloper (Rock Prodigy Forge) -15#, -15 next time 2. 3-finger (Rock Prodigy Forge) -15# -10 next time 3. Half crimp (Rock Prodigy Forge, sloper crimper) -30 next time 4. 2-finger Rock Prodigy Training Center L-2 finger -25 next time 5. Pinch (Rock Prodigy Forge) -20#, -20 next time Worked in ring KB Presses 35# (2-3-5-2-3-5-2-3) Deep squat stretch |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs -Cable Overhead External Rotation x 10 reps each arm 10# 3 rounds Workout of the Day A. Four sets of: Deadlift x 1 rep 225# Rest 45 seconds Single-Arm Kettlebell Floor Press x 8 reps each arm 44, 53, 53, 53# Rest 45 seconds Dumbbell Alternating Reverse Lunges x 6 reps each leg 25# DBs Rest 45 seconds B. Three rounds for time of: 0.5 Air-Dyne 20 Russian Kettlebell Swings 53# 25 Push-ups 10:26 1 additional deadlift 1 Strict ring muscle up Eccentric shoulder flexion with pvc pipe x 10 reps 15#, 15#, 17.5#, 17.5#, 17.5# Flexbar Wrist Extensions x 20 reps 5 rounds |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hang -20, -20, -10, -10, 0# 10 pronators each arm 5 rounds The Workout: Hold 1: 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes Hold 2: 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes **Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets. Holds 1. Sloper (Rock Prodigy Forge) -15#, -15 next time 2. 3-finger (Rock Prodigy Forge) -10# -10 next time 3. Half crimp (Rock Prodigy Forge, sloper crimper) -30 next time 4. 2-finger Rock Prodigy Training Center L-2 finger -25 next time 5. Pinch (Rock Prodigy Forge) -20#, -20 next time Band Pull Aparts x 20 8 rounds Deep squat stretch |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 15, 30# Kettlebell Arm Bar x 3 each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs -Banded Overhead External Rotation x 10 reps each arm 3 rounds A. Three sets of: Goblet Squat x 10 reps 53, 62, 70# Rest 45 seconds Hip Extensions x 10 reps Rest 45 seconds Single-Arm Trap 3 Raises x 10 reps each arm 10# Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Pull-Ups 10 Kettlebell Swings 53# 20 Air Squats 6 rounds 1 strict ring muscle up 1 Hexbar Deadlift @ 225# 20 Flexbar Wrist Extensions 5 rounds |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Fun. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs -Cable Overhead External Rotation x 10 reps each arm 10# 3 rounds 5 sets of: Hexbar Deadlift x 1 rep 270# 30 seconds rest Kettlebell Floor Press x 6 reps each arm 44, 53, 53, 62, 62# 30 seconds rest Ab Wheel Roll Outs x 10 reps 30 seconds rest 25 double unders 10 push ups 5 rounds 4:38 20 flexbar wrist extensions banded forearm stretch 3 rounds Busy day driving to Athens. Moving Mary out of her rented house and driving back home. |
Re: The Shed 'O Pain
3 problems
push ups x 15, 20, 15 10 second 2-finger hang -20, -10, 0# 10 pronators each arm 5 rounds The Workout: Hold 1: 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes Hold 2: 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes **Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets. Holds 1. Sloper (Rock Prodigy Forge) -15#, -20 next time 2. 3-finger (Rock Prodigy Forge) -10# -5 next time 3. Half crimp (Rock Prodigy Forge, sloper crimper) -30 next time 4. 2-finger Rock Prodigy Training Center L-2 finger -20 next time 5. Pinch (Rock Prodigy Forge) -20#, -25 next time Worked in: ring dip ladder 2-3-5-2-3-5-2-3 Deep Squat Hold Balance on a parallette |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20# Kettlebell Arm Bar x 3 each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Banded Overhead External Rotation x 10 reps each arm 3 rounds A. 5 sets of: Deadlift x 1 rep 225# 30 seconds Ring Rows x 8 reps Rest 30 seconds Flutter Kicks x 45 seconds Rest 30 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Thrusters x 10 reps 50# Sandbag 200 Meter Run 5 rounds in 12:07 1 strict ring muscle up 20 Flexbar Wrist Extensions 5 rounds |
Re: The Shed 'O Pain
2 problems
10 push ups 1 Hexbar Deadlift @ 225# 10 second 2-finger hang -20, -20, -10, -10, 0# 10 pronators each arm 5 rounds The Workout: Hold 1: 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes Hold 2: 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes **Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets. Holds 1. Sloper (Rock Prodigy Training Center) 0#, +5# next time 2. 3-finger (Rock Prodigy Forge) -5# -5 next time 3. Half crimp (Rock Prodigy Forge, sloper crimper) -30#, -25# next time 4. 2-finger Rock Prodigy Training Center L-2 finger -20 #, -20 next time 5. Pinch (Rock Prodigy Forge) -25#, -25 next time Worked in Handstand hold against a wall -20 seconds x 5 Deep Squat Hold |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 15, 30# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Banded Overhead External Rotation x 10 reps each arm 3 rounds 15 minute EMOM 5 sets of: Deadlift x 1 rep 225# Double Kettlebell Floor Press x 5 reps 44, 53, 53, 53, 53# Ab Wheel Roll Out x 10 reps 10 TGUs 53# 4:00 100 Kettlebell Swings 53# 5:32 |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff and Norm. Great day. 2 whites, 2 oranges, and 4 blues. Fun. Today Drove down to Athens. Moved Mary into her new rented house. Drove home. A bit of work on my shoulders and forearms. 20 band pull aparts 10 dislocates 10 pronators each arm 1 deadlift @ 225# Banded forearm stretch 5 rounds Some additional stretches and VooDoo flossing on elbow. |
Re: The Shed 'O Pain
2 problems
10 push ups 1 Hexbar Deadlift @ 225# 10 second 2-finger hang -20, -20, -10, -10, 0# 10 wrist extensions 25# 5 rounds The Workout: Hold 1: 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes Hold 2: 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest Repeat the hang/rest cycle 5 times, then rest 3 minutes **Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets. Holds 1. Sloper (Rock Prodigy Training Center) +5#, +10# next time 2. 3-finger (Rock Prodigy Forge) -5# -5 next time 3. Half crimp (Rock Prodigy Forge, sloper crimper) -25#, -25# next time 4. 2-finger Rock Prodigy Training Center L-2 finger -20 #, -20 next time 5. Pinch (Rock Prodigy Forge) -25#, -20 next time Worked in Ring Dip Ladder 2-3-5-2-3-5-2-3 Deep Squat Hold Banded Forearm Stretch |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20# Kettlebell Arm Bars x 3 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Banded Overhead External Rotation x 10 reps each arm 3 rounds 5 sets of: Hexbar Deadlift x 1 reps 45 seconds rest KB Floor Press x 5 reps each arm 53, 53, 62, 62, 62# 45 seconds rest Ring Rows x 5 reps 45 seconds rest Air-Dyne 5 x (60s on 60s off) 10 minutes Load Indicator: 5.5 6 rounds next time. 11 minute Rice Bucket Routine VooDoo Flossing on Elbow My elbows are flaring up again, especially my right. |
Re: The Shed 'O Pain
2 problems
10 push ups 1 Hexbar Deadlift @ 225# 10 second 2-finger hang -20, -20, -10, -10, 0# 10 pronators each arm 5 rounds Spent the rest of my workout time working on my elbows. -Rice Bucket Routine -2 sets of 6 KB curls lowering only VooDoo Flossing Banded Forearm Stretch |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Banded Overhead External Rotation x 10 reps each arm 3 rounds 2-3-5-2-3-5-2-3 Ladder of: KB Press each side 35# Goblet Squat 70# Ab Wheel Roll Out 1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70# 1 Hexbar Deadlift @ 245# 3 KB curls lowering only 35# Reverse wrist curls x 10 reps 25# 5 rounds Air-Dyne 6 x (60s on 60s off) 12 minutes Load Indicator: 5.5 |
Re: The Shed 'O Pain
Bouldered at Rock Mill with Jeff. Fun as always.
Later at home... Rice Bucket Routine Hexbar Deadlift x 1 reps @ 225# 10 pronators each arm 5 rounds |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20# Kettlebell Arm Bars x 3 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Banded Side External Rotation x 10 reps each arm 3 rounds A. Every minutes, for 12 minutes (3 sets) of: Station 1 – Hexbar Deadlift x 1 rep 225# Station 2 – Single-Arm Overhead KB Press x 8 reps (right arm) 35# Station 3 – Single-Arm Overhead KB Press x 8 reps (left arm) 35# Station 4 – Parallette L-sit x 30 seconds B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of: Kettlebell Swings 53# Goblet Squats 53# Push-Ups C. Air-Dyne 7 x (60s on 60s off) 14 minutes Load Indicator: 5.5 1 strict ring muscle up 3 KB curls lowering only 35# 20 Flexbar Wrist Extension 5 rounds |
Re: The Shed 'O Pain
2 problems
10 push ups 2-finger hang x 10 sec -20#, -20#, -10#, -10#, 0# 10 pronators each arm 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 1, Workout 1 EMOM 1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -15# -10# next time 2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 (large 2-finger) -35# -25# next time 3. Variable Depth Edge Rail: 3 sets of 3-6-9 +0# +10# next time Worked in Ring Dip ladder -2-3-5-2-3-5-2-3 Deep squat holds Deep Knee Bend to Kneeling Hero Pose |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Banded Overhead External Rotation x 10 reps each arm 3 rounds A. 5 sets of: Hexbar Deadlift x 1 rep 225# 45 seconds rest DB Bench Press x 10 reps 40# DBs 45 seconds rest Supported Batwings x 6 reps 35# KBs 45 seconds rest B. Air-Dyne 8 x (60s on 60s off) 16 minutes Load Indicator: 5.5 3 negative only chin ups 20 Flexbar Wrist Extensions Banded Forearm Stretch 3 rounds |
Re: The Shed 'O Pain
3 problems
Push ups 15, 20, 15 2-finger hang x 10 sec -20#, -10#, 0# 10 pronators each arm 3 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 1, Workout 1 EMOM 1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -10# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -25# 3. Variable Depth Edge Rail: 3 sets of 3-6-9 +10# next time Worked in 5 sets of 5 KB Presses 35# Deep squat holds Deep Knee Bend to Kneeling Hero Pose Finished up with 11 minute rice bucket routine. |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20# Kettlebell Arm Bars x 3 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 35# 3 rounds A. Hexbar Deadlift x 1 rep 45 seconds rest Double KB Floor Press x 6 reps 45 seconds rest Ab Wheel Roll Out x 10 reps 45 seconds rest 5 rounds B. Air-Dyne 9 x (60s on 60s off) 18 minutes Load Indicator: 5.5 1 strict ring muscle up 10 wrist extension 25# 5 rounds |
Re: The Shed 'O Pain
Bouldered at Rock Mill with Jeff, Norm, and Kent. Not feeling my strongest but still a good time.
Later at home... Rice Bucket Routine VooDoo Flossing elbows. |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 35# 3 rounds 2-3-5-2-3-5-2-3 Ladder of: Ring Dips Reverse Lunge (each leg) 2 25# DBs Ab Wheel Roll Out 1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70# Air-Dyne 10 x (60s on 60s off) 20 minutes Load Indicator: 5.5 1 Hexbar Deadlift @ 225# 3 lowering only chin ups Stability Ball Leg Curls x 10 reps Reverse wrist curls x 10 reps 25# 5 rounds Couch Stretch |
Re: The Shed 'O Pain
Bouldered at Rock Mill with Jeff. Felt stronger today. I sent 3 new problems and repeated several other blue, orange and white problems.
Later at home... Rice Bucket Routine VooDoo Flossing elbows. |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20# Kettlebell Arm Bars x 3 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 35# 3 rounds A. Every 90 seconds, for 24 minutes (4 sets) of: Station 1 – 20 Kettlebell Swings 44, 44, 53, 53# Station 2 – Double Kettlebell Front Squats x 6 reps 2 35# KBs Station 3 – Supine Ring Rows x 10 reps Station 4 – Prone Plank Hold x 60 seconds B. Air-Dyne 5 x (60s on 60s off) 10 minutes Load Indicator: 6.0 1 Hexbar Deadlift @ 260# 1 strict ring muscle up Hip Extensions x 10 reps Reverse wrist curls x 10 reps 25# 5 rounds Very hot in the Shed this afternoon. |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 35# 3 rounds A. Five sets of: KB Single Arm Overhead Press x 6 reps each arm 35# Rest 60 seconds Hexbar Deadlift x 1 rep 225# B. Air-Dyne 6 x (60s on 60s off) 10 minutes Load Indicator: 6.0 C. Every 90 seconds, for 6 minutes (2 sets of each): Station 1 – Reverse Snow Angels x 15 reps (slow & controlled) 2.5# plates Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm 20# D. 3 lowering only chin ups Stability Ball Leg Curls x 10 reps Pronators x 12 reps 25# 3 rounds |
Re: The Shed 'O Pain
3 problems
Push ups 15, 20, 15 2-finger hang x 10 sec -20#, -10#, 0# 10 pronators each arm 3 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 2, Workout 1 EMOM 1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -25# 3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10# Worked in a ring dip ladder. 2-3-5-2-3-5-2-3 Deep squat holds Deep Knee Bend to Kneeling Hero Pose |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20# Kettlebell Arm Bars x 3 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 35# 3 rounds 2-3-5-2-3-5-2-3 Ladder of: Double KB Front Squat 35# KBs, 44# on last two sets Single Arm KB Floor Press 53, 53, 53, 62, 62, 62, 70, 70# Ab Wheel Roll Out 1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70# B. Air-Dyne 7 x (60s on 60s off) 14 minutes Load Indicator: 6.0 1 strict muscle up 1 hexbar deadlift 225# 20 Flexbar wrist extensions hero pose 5 rounds 1 strict bar muscle up (one and done) [URL="https://www.youtube.com/watch?v=jtQ3FUlsl6g"]https://www.youtube.com/watch?v=jtQ3FUlsl6g[/URL] WFS Rice Bucket Routine |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Sent a few new problems. Later I took a two mile walk, rice bucket routine, and VooDoo flossing on elbows. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pull ups x 6 reps 0, 10, 20# Kettlebell Arm Bars x 3 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 35# 3 rounds A. Four sets of: Dumbbell Bench Press x 12 reps 40# DBs Rest 45 seconds Kettlebell Swings x 25 reps 44, 44, 53, 53# Rest 45 seconds Single-Arm Kettlebell Row x 8 reps each arm 53# KB Rest 45 seconds B. Air-Dyne 8 x (60s on 60s off) 16 minutes Load Indicator: 6.0 3 negative chins Hexbar Deadlift x 1 rep 225# Stability Ball Leg Curls x 10 reps 20 Flexbar Wrist Extensions 5 rounds |
Re: The Shed 'O Pain
2 problems
12 push ups 10 second 2-finger hang L Pocket -20, -20, -10, -10, 0# 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 2, Workout 2 EMOM 1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -25# 3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10# Worked in 5 sets of 5 bottoms up KB Press 20# Deep squat holds Deep Knee Bend to Kneeling Hero Pose Handstand Holds (against wall) |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 40# 3 rounds Kettlebell Cyclone 2-35# KBs Double swing Double clean Double snatch See-saw press Front squat Prescription: Perform one rep of each exercise, cycling through as many times as possible in 10-15 minutes. 10 minute EMOM B. Air-Dyne 9 x (60s on 60s off) 16 minutes Load Indicator: 6.0 Felt tough today. 1 Strict Ring Muscle Up Hexbar Deadlift x 1 rep 225# Stability Ball Leg Curls x 10 reps 20 Flexbar Wrist Extensions 5 rounds Couch Stretch |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Tweaked my lower back. Hopefully it will loosen up for my Utah trip. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pull ups x 7 reps 0, 10, 20# Kettlebell Arm Bars x 3 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 40# 3 rounds A. 2-3–5-2-3–5-2-3 Single leg Romanian deadlift 25# DBs Double KB Floor Press 53# KBs Ab Wheel 1 TGU each arm 35# B. Air-Dyne 10 x (60s on 60s off) 20 minutes Load Indicator: 6.0 Didn't feel terrible today. A few more carbs last night. 3 negative chins 10 Pronators each arm Stability Ball Leg Curls x 10 reps 20 Flexbar Wrist Extensions 3 rounds Couch Stretch |
Re: The Shed 'O Pain
1 Attachment(s)
Just got back from Utah. Great trip with the wife and friends. A lot of climbing and site seeing.
[ATTACH]14030[/ATTACH] Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pull ups x 7 reps 0, 10, 20# Kettlebell Arm Bars x 3 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 40# 3 rounds A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8 reps (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8 reps (Right Leg) Station 3 – Barbell Glute Bridges x 8 reps Station 4 – Reverse Snow Angels x 20 reps (slow and controlled) B. 5 rounds of: 20 Kettlebell Swings 35# 20 Push-Ups 5 Ab Wheel Roll Outs 11:54 1 strict ring muscle up 20 Flexbar Wrist Extensions 30 second deep squat hold 5 rounds |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Fun. Later I took a 3.5 mile walk and did some VooDoo flossing and rice bucket routine. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 40# 3 rounds A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dynamic Bulgarian Split Squat x 10 reps each leg (no need to add load for most people, the goal is to jump the front foot off the ground every rep, so be as explosive as possible) Station 2 – Barbell Glute Bridge x 10 reps 115# Station 3 – Side Plank x 30 seconds each side B. Three rounds for time of: 7 Strict Pull-Ups 7 Ring Dips 21 Kettlebell Swings 44# 8:55 1 strict ring muscle up 0, 0, 0, 8, 8# Tumbling routine 20 Flexbar Wrist Extensions Deep Squat Hold 5 rounds Tumbling Routine: adapted from Dan John. 5 Somersaults (forward rolls) 5 Right shoulder rolls 5 Left shoulder rolls 3 Cartwheels facing one direction 3 Cartwheels facing the other |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hang -20, -20, -10, -10, 0 10 pronators 5 rounds One set = 6 X (7 second hang + 3 second rest) Two sets per grip 5 grips 3 minutes rest between sets. 1. Sloper crimper green -35# -30 next time 2. Small 2 finger blue: -35# -30 next time 3. Variable Depth Edge Rail green -10# -5 next time 4. Pinch green -35# -35 next time 5. 3-finger green -10# -5# next time Worked in Hip Extension MWOD Chest Mobiity Lateral Band Walks Banded Forearm Stretch |
Re: The Shed 'O Pain
Yesterday
I went Mountain biking with Rick and Kenny at Mohican State Park. They have really nice mountain bike trails. We did about 6 miles of pretty strenuous terrain. Lots of ups and downs. Fun. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pull ups x 6 reps 0, 10, 20# Kettlebell Arm Bars x 3 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 40# 3 rounds 2-3-5-2-3-5-2-3 Single Leg Deadlift 50, 50, 50, 60, 60, 60, 80, 80# Used 2 DBs. One-armed Kettlebell Press 35# Supine Ring Rows 1 TGU each arm 35, 35, 44, 44, 53, 53, 62, 62# Complete as many rounds and reps as possible in 10 minutes of: 6 Sandbag Thrusters 50# 9 Knees to Elbows 12 Kettlebell Swings 53# 4 rounds 1 ring muscle up Banded Lateral Walk 20 Flexbar Wrist Extensions Wall Groin Stretch 5 rounds |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Another good session. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 40# Hip Mobility Drills 3 rounds A. Three sets of: Hanging Med-Ball Hamstring Curls x 10 reps 8, 8, 20# Rest 45 seconds Bulgarian Goat Bag Swings x 12 reps 53, 62, 70# Rest 45 seconds Prone Plank Hold x 60 seconds 0, 0, 10# Rest 45 seconds B. For time: Air-Dyne 1 mile immediately followed by… 10 rounds of: 6 Kettlebell Swings 53# 6 Goblet Squats 53# 14:56 C. 1 strict ring muscle up Tumbling Routine 20 Flexbar Wrist Extensions Couch Stretch 30 seconds 5 rounds |
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