Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Robert. I sent 3 new blues and 3 new oranges. Fun.

Today
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Kettlebell Swings x 10 reps 88#
60 seconds rest
Push-up w/ feet of exercise ball x 10 reps
60 seconds rest
Double Unders x 30 reps
60 seconds rest

THE WALK
This is a 32min walk. You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
Try to cover at least 2 miles.
No running. Walking only.
The goal is to work up to wearing a 20 pound weight vest.
No weight for me today. Still plenty tough.
Give it a try.:)

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff.

Today
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds
5 sets of:

Deadlift x 1 rep 225#
30 seconds rest
Floor Press x 5 reps 35, 44, 53, 53, 53#
30 seconds rest
Ring Rows x 5 reps 0, 5, 10, 15, 20#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, 15 minute EMOM

1 strict ring muscle up
10 external band pull aparts
mobility work
5 rounds

Re: The Shed 'O Pain
 

2 problems
Push ups 12, 15, 18, 21, 24 reps
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training
Week 1, Workout 1 EMOM
1. Open hand:*3 sets of 3-6-9 (small Metolius rung) +20#
2. Full crimp: 3 sets of 3-6-9 (large Metolius rung) 0#
3. Half crimp:*3 sets of 3-6-9 (#5 Moonboard) +20#

Some mobility work between sets.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
KB Press x 3 each arm 35, 44, 44, 44, 44#
30 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 71#
30 seconds rest

5 rounds for time:
15 Russian Kettlebell Swings 53#
10 Wall Ball Shots 20#
25 Double Unders
11:45

10 minute EMOM
1 campus lap on sloper rungs
10 external banded pull aparts (5 sets)

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Afterwards, Lisa, Jeff and I went to the Kent Airport Airshow. Fun.

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
DB Bench Press x 10 reps 40#
30 seconds rest
Ab Wheel Roll Outs x 10 reps
30 seconds rest

Double kettlebell swings x5 reps
Double kettlebell snatches x5 reps
Double kettlebell cleans x5 reps
Double kettlebell front squats x5 reps
E3MOM for 15 minutes
35 pound KBs
Tough!

1 strict muscle up
10 external rotation band pull aparts
mobility work
5 rounds

I was able to do a strict ring muscle up with a 20# med ball between my feet and a strict bar muscle up today. I haven't been able to do those for a while.:)

Re: The Shed 'O Pain
 

3 problems
Push ups 12, 15, 18, 21, 24 reps
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training
Week 1, Workout 2 EMOM
1. Open hand:*3 sets of 3-6-9 (small Metolius rung) +20#
2. 2-finger: 3 sets of 3-6-9 (large Metolius rung) 0#
3. Half crimp:*3 sets of 3-6-9 (#5 Moonboard) +20#

Some mobility work between sets.

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 30 seconds
KB See-Saw Shoulder Press x 10 reps (5 reps each arm) 35, 35, 44#, 35, 35#
Rest 30 seconds
KB Overhead Reverse Lunge x 5 reps each leg (one 35# KB)
Rest 30 seconds

B.
For time:
1 mile Air-Dyne
60 Kettlebell Swings
30 Push-Ups
100 Double Unders
8:53

1 strict ring muscle up
10 externally rotated band pull aparts
Kneeling internal hip stretch
5 rounds

1 strict bar muscle up

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 25 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 2, Workout 1 On the 45 seconds
1. Open hand: 4 sets of 3-6-9 (small Metolius rung) +20#
2. 2-finger: 4 sets of 3-6-9 (large Metolius rung) 0#
3. Half crimp: 4 sets of 3-6-9 (#5 Moonboard) +20#

Re: The Shed 'O Pain
 

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 30 seconds
KB Floor Press x 5 reps 53# KBs
Rest 30 seconds
TGUs x 3-3-3-2-1/35, 44, 53, 62, 71#
Rest 30 seconds

B.
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
10 minute EMOM w/35# KBs

1 sloper campus lap
10 externally rotated band pull aparts (5 rounds)
10 rounds
EMOM

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with a lot of my close friends. 20 laps. Conditions were not great buy still a good time and workout.

Today
Three sets of:
Deadlift x 2 reps
Rest 45 seconds
Push-Ups x 25 reps
Rest 45 seconds
Reverse Lunges with DBs x 20
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds on the 90 seconds for 15 minutes.

1 strict ring muscle up (last rep w/8#)
20 wrist extensions on Flexbar
30" deep squat hold
5 rounds