Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
10 reverse wrist curls
5 rounds

Fingerboarding for Maximum Strength (13 seconds on the 3:00)
Second Retest
Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS
Crimp 55# +5# overall improvement
2-finger 10# +# overall improvement (one second short from a 10# improvement)
Pinch Block 35# No improvement

I worked in 5 sets of 5 HSPUs, 5 sets of 10 burpees, and 2 sets of the couch stretch.

After 3 tests and 6 workouts I only had a little improvement. I am happy with my 2-finger pocket strength improvement. I will cycle into a repeater protocol focusing more on power endurance. After 6 workouts I will retest my maximum strength using the same protocol. I'm curious to see if my forearms respond better to a power endurance protocol.

Re: The Shed 'O Pain
 

Happy Birthday to my good friend Jeff Fortuna. I hope you had a great day!

15 Bulgarian goat bag swings 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

Deadlift-5 reps at 135 and 185#
DB Bench Press 5 reps at 30#

A.
Three sets of:
Deadlift x 6 205#
Rest 45 seconds
Dumbbell Bench Press x 10 40# DBs
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 steps 25# DBs
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 30 yards each arm 15, 20, 20#
Rest 45 seconds
B.
For time:
Air-Dyne 1 mile
60 Kettlebell Swings 53#
30 Goblet Squats 53#
Run 400 Meters
11:06

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 62, 71#
5-10 second 2-finger hang
10 pronators
5 rounds

2X2s
Do 2 problems back to back at about onsight level with about a 3 minute rest in between each round. Do 2 rounds so a total of 4 boulder problems.

Strength Endurance

Fingerboard: *Repeaters
1 set each of 5 reps at 10 seconds per rep. *For the weight use about 30-40% of the 13 second 1-rep max. *If this feels to easy or too hard adjust accordingly. *


Crimp on a edge: (total hang time of 50 seconds) Started with 20# but quickly went to 0#. (0# next time)


Pinch: *(total hang time of 50 seconds) -60# (-50# next time)


Middle 2: *(total hang time of 50 seconds) -60# (-50# next time)

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps
Minute 2 – DB Press x 8 reps 25, 30, 35, 35 (the 35s ended up being push presses)
Minute 3 – Push-Ups x 15 reps
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 15 Kettlebell Swings 53#
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Ab Roll Outs

5 strict ring muscle ups
couch stretch

Re: The Shed 'O Pain
 

Climbed at Rock Mills yesterday with Jeff, Robert, and a few others. Unfortunately I have strained or partially torn my left ring finger A2 pulley. I need to take it easy for awhile and avoid crimping.

Today
I taped up my finger and got through my workout unfettered.

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 deadlifts @ 135 and 2 @ 185.

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps 185, 195, 205, 215, 225#
Even Sets – Ring Muscle Up + 6 Ring Dips on top
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Russian Kettlebell Swings 53#
4 rounds + 7 reps

couch stretch

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
KB Push Press x 10 reps 35s
Rest 60 seconds
Ring Muscle up x 5 reps
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 20 minutes of:
5 Strict Handstand Push-Ups
12 Bulgarian goat bag swings 53#
20 Double Unders
10 Rounds

C.
Rice Bucket Workout

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 62, 71#
10 pronators
5 rounds

Strength Endurance
Fingerboard: *Repeaters
1 set each of 5 reps at 10 seconds per rep. *For the weight use about 30-40% of the 13 second 1-rep max. *If this feels to easy or too hard adjust accordingly. *

Large Edge (maintained an open grip) 0# (Medium Edge next time)
Pinch: -53# (-45# next time)
Middle -53# (-45# next time)

I taped up my finger and carefully proceeded. I was able to climb some of my moderate problems with no pain. I focused on maintaining an open hand. No crimping! I am encouraged that I was to climb decently with little to no pain.

Re: The Shed 'O Pain
 

10 goblet squats 25, 35, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
10 min EMOM
1. Back Squat x 5 reps 115, 135, 155, 165, 175# (last couple sets felt heavy)
2. Push-ups x 10 reps

B.
Complete as many rounds and reps as possible in 18 minutes of:
10 Ring Dips
15 Kettlebell Swings 53#
20 Box Step-Ups with 10# Dumbbells
6 rounds + 25 reps

0.5 mile run.

Re: The Shed 'O Pain
 

10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

5 Deadlifts @ 135 & 2 @ 185#

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Deadlift x 6 reps 185, 205, 225, 245#
Station 2 – Supine Ring Row x 8 reps
Station 3 – KB Push Press x 8 reps 2-35#

B.
Three rounds for time of:
Run 400 Meters
25 Kettlebell Swings
25 Push-Ups
11:25

10 ring muscle ups

Re: The Shed 'O Pain
 

Climbed yesterday at Hinckley with a good crew. Lisa belayed for me. 17 laps. Climbed 8 different routes. Fun. Taped my finger and didn't use a crimp grip.

Today...
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – Banded Good Mornings x 12 reps (Green band)
Minute 2 – Tempo Goblet Squats x 6 reps 35, 45, 53, 62, 71#
Minute 3 – Kettlebell Swings x 12 reps 35, 45, 53, 62, 71#
Minute 4 – Prone Plank Hold x 45 seconds
B.
For time:
AirDyne 0.5 miles 1:29
When the clock reaches 4 minutes…
For time:
30 Dumbbell Man-Makers w/25# dumbbells
13:39-That was a suckfest!

5 ring muscle ups