Re: The Shed 'O Pain
 

Last night. (3/8/17) Power was out so I worked out in the dark.:rolleyes:
2 problems
10 push ups
10 second 2-finger hang
10 pronators
1 deadlift @ 260#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +20#, #3 Moon Board -25#, Small RPTC 2-finger pocket -10#
3 straight ladders 3-6-9-12 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
3 rounds

Tonight, March 9, 2017

10 kettlebell swings 35, 45, 53#
5 strict pull ups
5 burpees
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

Deadlift x 1 rep 225#
60 seconds rest
2 TGUs 35, 45, 53, 62, 71#
60 seconds rest
2 strict ring muscle ups
60 seconds rest
5 rounds

Re: The Shed 'O Pain
 

Yesterday 3/10/17
Visited Planet Rock yesterday and bouldered for about 2 hours. They have added on to their bouldering areas. The new area is very nice.

Today
10 goblet squats
5 pull ups (change grip each set)
3 arm bars each arm
10 band dislocates
10 band pull aparts
3 rounds

A.
Every 90 seconds, (5 sets of each):
Station 1 – Deadlift x 1 rep @ 225#
Station 2 – Ab-Wheel 10 reps
Station 3 – Supine Ring Rows x 10 reps
Station 4 – Banded Glute Bridges x 20 reps

B.
Three rounds for time of:
30 Kettlebell Swings 53#
20 Push-Ups
7:28

Mobility Work

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff and Kent. Fun day. Good to climb with my friends.

Later at the Shed

Deadlift x 1 225#
10 push ups
5 rounds

Re: The Shed 'O Pain
 

Today
10 goblet squats 35, 45, 53#
5 pull ups (change grip each set)
3 arm bars each arm 35, 35, 45#
10 band dislocates
10 band pull aparts
3 rounds

A.
Every 90 seconds (5 sets):
Station 1 – Deadlift x 1 rep 225#
Station 2 – Alternating Cossack Squats x 12
Station 3 – Strict Muscle Ups x 2 reps
Station 4 – Side Plank x 30 seconds each side

B.
For time:
Kettlebell Swings x 40 reps 53#
Dumbbell Push Press x 30 reps 25# DBs
Kettlebell Swings x 30 reps
Dumbbell Push Press x 20 reps
Kettlebell Swings x 20 reps
Dumbbell Push Press x 10 reps
8:53

Mobility Work

Re: The Shed 'O Pain
 

2 problems
10 push ups
12 second 2-finger hang
10 pronators
1 deadlift @ 225#
5 rounds

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +15#, #3 Moon Board -30#, Small RPTC 2-finger pocket -15# -I had to adjust some of the weights because I wasn't making the times.
3 straight ladders 3-6-9-12 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, 12 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
4 rounds

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 45#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 60 seconds
Handstand Hold x 30 seconds
Rest 60 seconds
Reverse Snow Angels x 20 reps w/2.5#
Rest 60 seconds

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Step-Overs + Max Reps of Push-Ups 15, 15, 15
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Step-Overs + Max Reps of Strict Pull-Ups 5, 6, 6
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Step-Overs + Max Reps of Ab Roll-Outs 10, 11, 11
Rest 30 seconds
This was way harder than it looked.

Mobility Work

Re: The Shed 'O Pain
 

3 problems
2 TGUs each arm 35, 45, 53, 62, 71#
10 Pronators each arm
5 rounds

Re: The Shed 'O Pain
 

10 Bulgarian Goat Bag Swings 45, 53, 62#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

1 deadlift @ 225#

A.
5 sets
Box Jumps x 5 reps 24”
60 seconds rest
Deadlift x 1 rep @ 275#
60 seconds rest
Bottoms Up KB Press x 5 each arm 20#
60 seconds rest

B.
Complete as many rounds and reps as possible in 8 minutes of:
1 ring muscle up + 5 ring dips
5 Push-Ups
10 Kettlebell Swings 53#
5 rounds

VooDoo Floss on elbows.

I was a little worried about 275 on the deadlift today. I am pleasantly surprised at the ease the bar went up. Two more workouts at 225 and time to max. We will see how effective this program was.

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Norm, Brad, and Robert. Very fun day. Sent an orange I was working on last week first go. Felt easy. Sent all the new blues. Very close to a white I dabbled with last week. I plan on giving it a go next Saturday. Afterwards Norm, Robert, Lisa and I talked for a good hour at a nearby coffee place. Good conversations.

Later at the Shed
10 reverse wrist curls
10 push ups
1 deadlift @ 225#
10 pronators
5 rounds

A little mobility work to finish up.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 45#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

5 sets
Deadlift x 1 rep @ 225#
60 seconds
KB Floor Press x 5 reps 35, 53, 53, 53, 53#
60 seconds
Ab Wheel Roll Outs x 12 reps
60 seconds

15 KBS 53#
5 Goblet Squats 53#
5 Push-ups
10 rounds
12:29 PR

Mobility Work