Re: The Shed 'O Pain
 

Pull ups (strict)
KBS 1.5 pood
10-9-8-7-6-5-4-3-2-1 (all unbroken)
20-18-16-14-12-10-8-6-4-2
19:25

Matt is more than welcome. Lisa and Mary are coming too. If Matt comes we should probably drive separately. We should keep an eye on the weather too. I will call you tomorrow.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at PR with Jeff. Had a really good time. We both sent many good problems.

Today
TGU's 6-5-4-3-2-1/20-35-45-53-72-72
10 Pronators each arm
10 Reverse Wrist Curls
6 Rounds

15 Push Ups
6 Inverted Rows
10 Rounds

Re: The Shed 'O Pain
 

Saturday 1-21-2012
Bouldered at PR with Tim. I surprised myself by flashing a couple of moderates early on before the body finally died.

Sunday 1-22-2012
5 rounds of:
5 pull-ups, 10 kettle bell swings, 25lb.
(Just something to do while cooking Paleo chili.)

Monday 1-23-2012
Treadmill:
0.5mi @ 4.0mph
3.0mi @ 6.0mph
8 rounds of:
7.1mph, 12% incline for 20sec, rest 10sec
Only got about four hours of sleep Sunday night. :(

10-9-8-7-6-5-4-3-2-1 pull-ups
20-18-16-14-12-10-8-6-4-2 kettle bell swings, 25lb.

Re: The Shed 'O Pain
 

1 Problem
10 Back Extensions
10 GHD Sit-Ups
10 Pronators-Each arm
5 Rounds

1 Problem
3 Muscle Ups
10 Reverse Wrist Curls

1 Problem
15 Wall Balls
5 Rounds

Rice Bucket Forearm Training

Re: The Shed 'O Pain
 

Tuesday 2-24-2012
0.5 mi @4.0 mph, 1% incline
1.0 mi @6.2 mph, 1% incline
8 rounds of:
7.1mph, 12% incline for 20sec, rest 10sec
Bouldered at CRG. Not a great night; no motivation. I did send a very long problem that finishes on the steep roof. :)

Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ [B]7.4[/B] mph-12% incline

5 minute walking cooldown

Re: The Shed 'O Pain
 

Warm Up
1 Boulder Problem
5 strict pull ups 0-5-10-15-20
10 Push Ups
15 Air Squats
5 Rounds
I also did a few additional problems

Fingerboard WOD
Worked in 5X5 HSPU and 5 sets 10 One-legged Squats off a 20" box. 5 each leg

Forearm training with rice bucket - 8 minutes total

Jeff - Kent can't do PR on Saturday. Are you interested in climbing at the Shed?

Re: The Shed 'O Pain
 

Bouldered at KC with Kent.

Later
Forearm Training with Rice Bucket

Re: The Shed 'O Pain
 

10 Back Extensions 0-5-10-15-20
10 GHD Sit-ups
10 Pronators-each arm
10 Reverse Wrist Curls
5 Push Ups
5 Rounds

3 Muscle Ups
10 Kettlebell Swings 1.5 Pood
10 Rounds
17:14

Re: The Shed 'O Pain
 

1 problem
5 pull ups
10 push ups
15 air squats
5 rounds

2 problems
5 HSPU
5 rounds

5 additional problems

Forearm training with rice bucket