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

Deadlift x 1 rep 225, 230, 235, 240, 245
30 seconds rest
TGUs x 2 reps 35, 44, 53, 62, 71#
30 seconds rest
KB Floor Press x 7 reps 53# KBs
30 seconds rest

Kettlebell Cyclone 44# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

1 strict ring muscle up 0, 0, 0, 8, 20#
20 wrist extensions w/Flexbar
Couch Stretch
5 rounds

Re: The Shed 'O Pain
 

3 problems
10 push ups
10 second 2-finger hold
10 pronators
3 rounds

Steve Maisch Training
Hangboard Strength
Testing
13 second hang with 2 minutes rest between. 5 sets for each hold.
Open Crimp (Small Metolius Rung) 20#
5, 10, 15, 20, 25#
L. 2-finger 10#
-5, 0, 5, 10, failed on 15#
Pinch-RPTC 10#
-5, 0, 5, 10, failed on 15#

Worked in 10 sets of 10 pushups and deep squat holds.

Re: The Shed 'O Pain
 

Spent the weekend at the New River with Lisa and another couple. I gave a taste of rock climbing to the husband. He did quite well. Drove home this morning. Fun weekend with the wife.

This afternoon
5 swings 35# KB
5 goblet squats
5 crush curls
5 push ups
10 band pull aparts
3 rounds

Swings 44#
Goblet Squats
Crush Curls
Push ups
10-9-8-7-6-5-4-3-2-1
12:45

I went on an easy 1.5 mile walk afterwards.

Re: The Shed 'O Pain
 

4 problems
3 KB Presses 35, 35, 44
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 EMOM
1. Open hand:*3 sets of 3-6-9 (small Metolius rung) +22.5#
2. Full crimp: 3 sets of 3-6-9 (large Metolius rung) 2.5#
3. Half crimp:*3 sets of 3-6-9 (#5 Moonboard) +22.5#

Worked in 2 additional sets of 3 KB presses (44#) and deep squat holds.

Re: The Shed 'O Pain
 

Yesterday
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 30#
-10 banded external rotations
3 rounds

Deadlift x 1 rep 225, 230, 235, 240, 245
30 seconds rest
TGUs x 2 reps 35, 44, 53, 62, 71#
30 seconds rest
Dips x 5 reps
30 seconds rest

The Double Kettlebell Complex.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
All were done with 35# kettlebells.
4 rounds done on the 3 minutes. Tough.

1 strict muscle up
20 wrist extensions w/Flexbar
5 rounds

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

Hangboard Ladder Training
Week 1, Workout 2 EMOM
1. Open hand:*3 sets of 3-6-9 (small Metolius rung) +22.5#
2. Full crimp: 3 sets of 3-6-9 (large Metolius rung) 2.5#
3. Half crimp:*3 sets of 3-6-9 (#5 Moonboard) +22.5#

Worked in 10 sets of push ups, deep squat holds, and handstand holds (against wall)

Re: The Shed 'O Pain
 

Climbed at the New Friday and Saturday. Lots of good climbs. Climbed with new and old friends.:) Drove home this morning.

Got a little workout this afternoon to loosen up the body after 5 hours in the car.

A few goblet squats and kettlebell swings for a warm up.

20 Kbs
2 TGUs (one each arm
5 rounds-35, 44, 53, 62, 71#

5 strict ring muscle ups

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 35#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225, 230, 235, 240, 245
30 seconds rest
Floor Press x 8 reps 53# KBs
30 seconds rest
Ab Roll Outs x 10 reps
30 seconds rest

Kettlebell Cyclone
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM 44# KBs

Afterwards I mowed the grass as a cool down.:cool:

Re: The Shed 'O Pain
 

4 problems
Push ups 20, 20, 20 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) +22.5#
2. Full crimp: 4 sets of 3-6-9 (large Metolius rung) 2.5#
3. Half crimp:*4 sets of 3-6-9 (#5 Moonboard) +22.5#

Re: The Shed 'O Pain
 

2 problems
Push ups 12, 14, 16, 18, 20 reps
Deadlift x 1 rep 225#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training
Week 2, Workout 2 (on the 45 seconds)
1. Open hand:*4 sets of 3-6-9 (small Metolius rung) +22.5#
2. Full crimp: 4 sets of 3-6-9 (large Metolius rung) 2.5#
3. Half crimp:*4 sets of 3-6-9 (#5 Moonboard) +22.5#

Re: The Shed 'O Pain
 

Yesterday-Bouldered at Rock Mill with Jeff. I hadn't been there for awhile so all the problems were new. Fun.

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

4 sets of:
Bulgarian Goat Bag Swing x 10 reps 53, 62, 71, 88#
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
Wall Handstand Hold x 45 seconds
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds

15 kettlebell swings 44#
5 goblet swings
3 dips
10 rounds
18:45-Took my time

5 forward rolls
5 Right shoulder rolls

5 Left shoulder rolls

3 Cartwheels facing one direction

3 Cartwheels facing the other direction
I need to work on my tumbling.