Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang -20, -20, -10, -10, 0
10 pronators
5 rounds

One set = 6 X (7 second hang + 3 second rest)
Two sets per grip
5 grips
3 minutes rest between sets.

1. Sloper crimper green -30# -25 next time
2. Small 2 finger blue: -30# -25 next time
3. Variable Depth Edge Rail green -5# 0 next time
4. Pinch green -35# -30 next time
5. 3-finger green -5# -0# next time

Worked in Hip MWOD
Ring Dips 2-3-5-2-3-5-2-3
Couch Stretch

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Three sets of:
Deadlift x 8 reps 155#
Rest 45 seconds
Alternating Reverse Lunges x 20 steps 20, 30, 40#
Rest 45 seconds
Kettlebell Floor Press x 10 reps 53# KBs
Rest 45 seconds

B.
Every minute, on the minute, for 15 minutes:
1st minute – 10 Kettlebell Swings 53#
2nd minute – 25 Double Unders
3rd minute – 15 Push-Ups

Very hot today!

Re: The Shed 'O Pain
 

Rode my bike to the reservoir. I then did 5 hill repeats with rest in between. Rode home.

When I got home...
Side Plank x 30 seconds
Side Plank x 30 seconds
Hip Extensions x 10 reps
Ab Wheel Roll Out x 10 reps
5 rounds

Finished with Tumbling Routine.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Sent the three problems I was working on.:)

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
Hip Mobility Drills
3 rounds

A.
Three sets of:
Back Squat x 6 reps 95#
Stability Ball Leg Curls x 12 reps
Rest 45 seconds
L-Sit x 45 seconds (accumulate the time)
Rest 45 seconds

B.
For time:
Air-Dyne 1 mile
40 Kettlebell Swings 53#
40 Double Kettlebell Front Squats 35# KBs
14:26

1 strict ring muscle up
Tumbling Routine
20 Flexbar Wrist Extension
Hip Stretches
5 rounds

Re: The Shed 'O Pain
 

3 problems
push ups 15, 20, 15 reps
10 second 2-finger hang -20, 10, 0#
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#
0, 5, 10, 15, 15, failed on 15#
L. 2-finger 10#
-10, -5, 0, 5, 5, failed on 5#
Pinch-RPTC 10#
-10, -5, 0, 5, 5, failed on 5#

Banded forearm stretch

Re: The Shed 'O Pain
 

Rode my bike to the reservoir. I then did 6 hill repeats with rest in between. Rode home.

When I got home...
1 TGU each arm 35, 44, 53, 62, 70#
20 Kettlebell Swings 35, 44, 53, 62, 70#
5 rounds

Re: The Shed 'O Pain
 

Climbed at the New Sunday and Monday with Jeff. Good trip. Climbed routes ranging from 5.9-5.12a. One new climb at First Buttress 11b.

Today...
Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Goblet Squat x 6 reps 35, 44, 53#
Station 2 – Landmine Press (Left) x 8 reps 45# bar + 25# plate
Station 3 – Goblet Squat x 6 reps 35, 44, 53#
Station 4 – Landmine Press (Right) x 8 reps 45# bar + 25# plate
Station 5 – Ab Wheel Roll Outs x 10 reps

B.
Complete rounds of 21, 15 and 9 reps for time of:
Sandbag Thrusters 50#
Dumbbell Box Step-Overs 2 10# DBs
9:39

Yoga hip opener poses (20 minutes)
Hips have been hurting more than usual lately. Especially when I walk. I can workout and climb pain free but walking hurts? Yesterday I did 20 minutes of poses and went for a 2 mile walk afterwards. Seemed to help a lot. Will continue twice a day for awhile.

Re: The Shed 'O Pain
 

Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Five sets of:
1 TGU each arm 35, 44, 53, 62, 70#
45 seconds rest
One Arm KB Floor Press x 5 reps each arm 35, 44, 53, 62, 70# (2R, 3L w/70#)
45 seconds rest
Supine Ring Rows x 6 reps
45 seconds rest

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
3 Kettlebell Swings 53#
6 Burpees
6 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
12 Burpees
12 Kettlebell Swings
and so on…
94 reps

Yoga hip opener poses
Worked in 5 strict ring muscle ups

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff at Rock Mill.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
10 Single Leg Glute Bridges
3 rounds

A
2-3-5-2-3-5-2-3
Hexbar Deadlift 175#
Ring Dips (2-3-5 0#) (2-3-5 5#) (2-3 10#)
Ab Wheel Roll Out

B.
Every 6 minutes, for 18 minutes (3 sets):
Air-Dyne 0.5 miles
20 Alternating Single-Arm Dumbbell Snatches 40# DB
30 Push-Ups
This was a bit of a grind.

Yoga Poses
10 Pronators each arm
5 Med Ball Hanging Leg Curls
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Had a couple of good orange sends.

Today
Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Three rounds for time:
0.5 mile Air-Dyne
21 Kettlebell Swings 53#
12 Burpees
14:39
Rest until relatively recovered, and then…


B.
Three sets of:
Posted Single-Leg Deadlifts x 6 reps each 2 25# DBs
Rest 60 seconds
Barbell Glute Bridges x 8 reps 115#
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Finished up with Yoga poses and Flexbar Wrist extensions.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang -20, -20, -10, -10, 0
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -15# -10# next time
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -25# -20# next time
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10# +15# next time

Worked in KB Press Ladder 2-3-5-2-3-5-2-3 @ 35#
Also worked in a few Yoga Poses

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Three sets of:
Romanian Deadlift x 6 reps 175#
Rest 90 seconds
Turkish Get-Ups x 3 reps each arm 35, 44, 53#
Rest 90 seconds

B.
Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:
Air-Dyne x 0.5 miles
30 Kettlebell Swings 44#
3 Muscle-Ups

Yoga Poses
Flexbar Wrist Extensions
Forearm Banded Stretch
3 rounds

Re: The Shed 'O Pain
 

Thursday (7/19/18)
Climbed at Hinckley with Ken and Kevin. 18 laps on crack area.

Yesterday (7/21/18)
Bouldered at Rock Mill with Jeff. Good session.

Today...
Warm Up
5 rounds of Cindy with 4 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 6 reps each leg 145#
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12 reps
B.
Five rounds for time of:
20 Kettlebell Swings 53#
0.25 mile Air-Dyne
10:48

1 strict ring muscle up
20 Flexbar Wrist Extensions
2 yoga poses (focusing on hip)
5 rounds

A few additional stretches.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang -20, -20, -10, -10, 0
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +15#

Worked in ring dips ladder 2-3-5-2-3-5-2-3
Also worked in a few Yoga Poses

Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 45 seconds
Kettlebell Front Squats x 5 reps 2 35# KBs
Rest 45 seconds
Kettlebell Swings x 20 reps 44, 53, 62#
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Wall Ball Shots
25 double unders
5 rounds

Yoga poses
20 Flexbar Wrist Extensions
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Good session. I climbed 3 blues, 1 orange, and 1 white.

Today...
Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Four sets of:
Kettlebell Swings x 20 reps 35, 44, 53, 62#
Rest 45 seconds
KB Floor Press x 10 reps 35, 44, 53, 53#
Rest 45 seconds
Broad Jump x 5 reps
Rest 45 seconds
Ring Row x 8 reps each arm
Rest 45 seconds
B.
Five sets of:
Dumbbell Push Press x 10 reps 2 25# DBs
Ball Slams x 10 reps
Rest 60 seconds

Elbow VooDoo Flossing
Yoga poses

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with Rick and Kenny. 21 laps

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 rep
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Banded Leg Curls x 20 reps
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Elevated Ring Push Ups x 10 reps
Station 4 – Bat Wings (Dan John) x 6 reps 35# KBs
B.
Complete as many rounds and reps as possible in 15 minutes of:
0.25 mile Air-Dyne
12 Kettlebell Snatches (6 each side) 35#
18 Alternating Reverse Lunges with Dumbbells 2 25# DBs
5 rounds even

1 strict ring muscle up
20 Flexbar Wrist Extensions
Yoga poses
5 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang -20, -20, -10, -10, 0
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +15#

Worked in ring dips ladder 2-3-5-2-3-5-2-3
Also worked in a several Yoga Poses

Re: The Shed 'O Pain
 

Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
Added 10 reps of mini band knee pull for each leg

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps 145#
Station 2 – Single-Arm Kettlebell Row x 8 reps each 53#
Station 3 – Side Plank x 45 seconds each side
Station 4 - Javelin Press x 5 reps each arm 31#
B.
For time:
1 mile Air-Dyne
60 Kettlebell Swings 53#
30 Burpees
9:56

Yoga Poses
3 sets of 20 DB wrist extensions 10#

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill.

Today:
Agile 8
Foam roll your IT band
Foam roll your adductors
Glute/piriformis myofacsial release with a tennis ball
Rollovers into "V" sits
Fire hydrant circles
Mountain climbers
Groiners
Static hip flexor stretch

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

Four Sets of:
2 TGUs each arm 35, 44, 53, 53#
60 seconds
10 Single-Arm KB Floor Presses 35, 44, 53, 53#
60 seconds
6 Ring Rows
60 seconds

I'm fighting a bit of a cold so I didn't do a met-con. I didn't want to dig the hole too deep. I will take a walk later.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Good day. 2 oranges and 1 blue.

Today
Agile 8
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A1. Turkish Get Up, 2 per side 35, 44, 53, 62#
A2. 1 Arm Swing, 10 per side 35#
Rest and repeat 4 times
*
B1. Push up, 10 reps
B2. Goblet squat, 6 reps 35, 44, 53#
B3. Ring muscle up 2 reps
B4. Snatch, 10 per side 35#
Rest for a few seconds and repeat 3 times

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +15#

Worked in:
KB Press Ladder 2-3-5-2-3-5-2-3 35#
Deep Squat Holds
Hero Pose

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Inverted Row x 8 reps

B.
Five rounds for time of:
18 Kettlebell Swings 53#
9 Goblet Squats 44#
25 Double Unders
14:50

A few stretches to cool down.

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +15#

Worked in:
Ring dip ladder 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose

Re: The Shed 'O Pain
 

Agile 8
3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#

A.
2-3-5-2-3-5-2-3-5
Hexbar Deadlift 195#
Kettlebell Floor Press 53, 62, 70#
Pull up 10#

B.
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 Minute EMOM

2 ring muscle ups
Various stretches
3 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Four sets of:
Double KB Front Squat x 10 reps 35# KBs
Rest 60 seconds
Single-Arm KB Row x 10 reps each arm 53#
Rest 60 seconds
Ab Roll Outs x 12 reps
Rest 60 seconds
B.
Three rounds for time of:
Sandbag Thrusters x 15 reps 50#
Double Unders x 50 reps
9:40

Handstand Hold x 20 seconds (against wall)
20 Flexbar Wrist Extensions
Banded Hip Stretch
3 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 EMOM
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +15#

Worked in:
Ring Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose
Various stretches

Re: The Shed 'O Pain
 

Agile 8
3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

5 sets of:
2 TGUs 35, 44, 53, 62, 70#
60 seconds
2 strict ring muscle ups (last 2 with 20# med ball) Also did 1 strict bar muscle up at the end.
60 seconds

15 kettlebell swings 35#
5 goblet squats 35#
5 push ups
10 rounds
11:18

A few stretches to cool down.

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 2 EMOM
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +15#

Worked in:
Shoulder Beer Can Raises 5 sets of 10 5# each
Deep Squat Holds
Hero Pose
Various stretches

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Five sets of:
Hexbar Deadlift x 3 reps 195#
Rest 60 seconds
One-Armed Kettlebell Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
Rest 60 seconds
Inverted Row x 8 reps
Rest 60 seconds

B.
10 TGUs @ 53#
100 Kettlebell Swings @ 53#
11:10 (Did the TGUs in 3:35)

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 -10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Variable Depth Edge Rail:3 sets of 3-6-9-12 +15#

Worked in:
Ring Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose
Various stretches

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10 reps 20# Med Ball
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps 53, 62, 70#
Rest 45 seconds
Side Plank Hold x 30 seconds each side
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings 53#
15 Goblet Squats 35#
10 Strict Knees to Elbows
3 rounds + 20 reps

1 strict ring muscle up
20 Flexbar wrist extensions
6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS
5 rounds

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 -10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Variable Depth Edge Rail:3 sets of 3-6-9-12 +15#

Worked in:
Bottom's Up KB Press x 5 reps x 5 Sets 20#
Deep Squat Holds
Hero Pose

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Looks of new problems and lots of sends.

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Four sets of:
Turkish Get-Ups x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Romanian Deadlifts x 6 reps 88# KB
Rest 45 seconds
Ring Push-Ups x 12 reps
Rest 45 seconds
B.
5 sets each of:
Goblet Squats x 10 reps 44#
Kettlebell Swings x 15 reps 53#
Double Unders x 25 reps
13:41

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
5 sets of:
Front Squat x 5 reps 65, 75, 85, 95, 105#
60 seconds rest
Strict Ring Muscle Ups x 2 reps
60 seconds rest
Ab Roll Outs x 10 reps
60 seconds rest

B.
A short little sprint interval workout that keeps the intensity high.
Work: 2:30
rest : 1:00
Work : 2:00
rest : 1:00
work: 1:30
rest : 1:00
work: 1:00
rest: 1:00
work: 0:45
rest 1:00
work: 0:30
rest 1:00
work: 0:30
rest: 1:00
work: 0:15
Short and sweet Air-dyne workout.
Load Indicator: 4.5 (somewhat easy, I'll try 5.0 next time)

Re: The Shed 'O Pain
 

3 problems
Push ups x 10 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -7.5#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -17.5#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +17.5#

Worked in:
KB Press Ladder 35# 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose
Various stretches

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

2-3-5-2-3-5-2-3 Ladder
Hexbar Deadlift 195#
Turkish Get Ups 53#
KB One-arm Floor Press 53#
This ended up being a bit of a grind. Took me awhile in the heat.

Re: The Shed 'O Pain
 

3 problems
Push ups x 15, 20, 15 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -7.5#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -17.5#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +17.5#

Worked in:
Ring Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose
Various stretches

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff.

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Front Squat x 8 reps 95#
Station 2 – Ab Wheel Roll Outs x 12 reps
Station 3 – Strict Ring Muscle ups x 3 reps
Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm 20#

For time:
Air-Dyne x 1 mile
20 Burpees over paralette
40 Thrusters 50# sandbag
12:52

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS

Re: The Shed 'O Pain
 

2 problems
Push ups 10, 12, 14, 16, 18 reps
2-finger hang 10 seconds -20, -20, -10, -10, 0#
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open crimp on "slopey crimper": 4 sets of 3-6-9 -7.5#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -17.5#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +17.5#

Worked in:
Deep Squat Holds
Hero Pose
Various stretches