Re: The Shed 'O Pain
 

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

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

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban Rotations using band against wall
3 rounds

A.
Every 60 seconds, for 20 (5 sets):
Station 1 – Deadlift x 1 reps 225#
Station 2 – Single-Arm KB Row x 8 reps each 53#
Station 3 – Supine Med Ball Leg Curls x 10 reps
Station 4 – Barbell or Ab-Wheel Roll-Outs x 10 reps
B.
Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
20 Mountain Climbers
10 Single-Arm Kettlebell Swings (Left Arm) 53#
10 Single-Arm Kettlebell Swings (Right Arm) 53#
4 rounds

5 strict muscle ups + mobility work

Re: The Shed 'O Pain
 

2 problems
2 TGUs each arm 35, 45, 53, 62, 71#
10 second 2 finger hang
10 pronators
5 rounds

1 problem
1 deadlift @ 225#
5 rounds

Re: The Shed 'O Pain
 

Climbed at Rock Mill with Jeff. At the end we deadlifted :)
5 x 1 @ 245
Day28 of the Daily Dose Deadlift Plan-StrongFirst Program I am currently working through.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (4, 1)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band external rotations
3 rounds

Five sets of:
Deadlift x 1 rep @ 225#
Rest 30 seconds
Ham-Glute Raise x 5 reps
Rest 30 seconds
Reverse Snow Angels x 12 reps 2.5# plates
Rest 30 seconds

Five rounds for time of:
10 Strict Pull-Ups
6 KB Thrusters (35# KBs)
25 Double Unders
15:48

5 strict muscle ups + mobility work

Re: The Shed 'O Pain
 

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

Hangboard Ladder Training
3 positions-Open crimp-Metolius Rung +20#, #3 Moon Board -25#, Small RPTC 2-finger pocket -15#
3 straight ladders 3-6-9-12 sec. on a 45 second clock.
position 1: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 2: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
position 3: 3 seconds, rest, 6 seconds, rest, 9 seconds, rest
Run the 3 positions straight through before the 2 minute rest.
2 minutes rest
3 rounds

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 band external rotations
3 rounds

A.
5 sets
Deadlift x 1 rep 225#
60 sec rest
2 TGUs each arm 35, 45, 53, 62, 71#
60 sec rest
KB Floor Press x 5 reps 35s, 53s, 53s, 53s, 53s
60 sec rest

B.
Five rounds for time of:
18 Kettlebell Swings 53#
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 35#
0.25 mile Air-Dyne
12:49

5 strict muscle ups + mobility work

Re: The Shed 'O Pain
 

Early in the Day...
Bulgarian Goat Bag Swings x 10 rep 35, 45, 53#
Burpees x 5 reps
KB Press x 5/3/1 - 35, 45, 53# (Failed on Left Arm 53# press)
Banded Face Pulls x 10 reps
3 rounds

EMOM for 5 minutes
Deadlift x 1 @ 225#
Push ups x 10 reps

Later at Rock Mill...
Enjoyed a fun session of bouldering with Jeff. Had a nice dinner with Lisa and Jeff afterwards.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 15, 30# (3, 2)
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-15 band pull aparts
-10 banded face pulls
3 rounds

5 sets
Deadlift x 1 rep 225#
30 seconds rest
Ab Wheel Roll-Outs x 10
30 seconds rest
Glute Ham Raises x 5 reps
30 seconds rest

15 Kettlebell Swings 53#
5 Goblet Squats 53#
5 Push-ups
10 rounds
13:06

5 strict ring muscle ups + mobility work

Re: The Shed 'O Pain
 

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

(45 seconds + 15 seconds rest) X 2 on large sloper campus rung