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Re: The Shed 'O Pain
Yesterday 6/13/20
Bouldered at Rock Mill with Kent. Fun. 1 new blue and several purple. Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 2-3-5-2-3-5-2-3 Trapbar Deadlift 195# KB Press 35, 35, 44# Neutral Grip Pull up 10, 20, 30# 21-15-9 Rogue Echo Bike Calories Kettlebell Swings 53# Push-up 9:25 Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Arm Bar x 5 each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Goblet Squat x 5 reps 60# DB + 20# Vest 60 seconds rest KB Exercise Ball Press x 5 reps 44, 53, 53, 53, 53# 60 seconds rest Dumbbell Chest-Supported Wide-Grip Row 30# DBs 60 seconds rest Double Unders x 25 reps Farmer’s Walk around Shed+fire ring tree 2-53# KBs 5 rounds 8:27 Banded Hip Stretches Worked in 5 Ring Muscle Ups Pleasant in the Shed this morning. I spent several hours cleaning the Shed yesterday. Nice to have it clean. |
Re: The Shed 'O Pain
Wednesday 6/17/20
Bouldered at Rock Mill with Norm. 1 blue and 2 oranges. Close to a white. I will try again on Saturday. Today 6/19/20 Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 2-3-5-2-3-5-2-3 Kickstand Trapbar Deadlift 145# DB Press 30, 40, 40# Strict Pull up 10, 15, 20# Rogue Echo Bike 1 mile on the 5 minutes 3 rounds 2:28, 2:25, 2:35 Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday 6/20/20
Bouldered with Kent and Ryan at Rock Mill. I got the white I wanted. Also got two hard blues. 6/21/20 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Turkish Get Ups 3 each arm @ 35# 3 each arm @ 44# 2 each arm @ 53# 2 each arm @ 62# 1 each arm @ 70# 15 kettlebell swings 53# 5 goblet squats 40# DB 1 ring muscle up 10 rounds 18:50 Banded hip stretches |
Re: The Shed 'O Pain
Warm Up
Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 2-3-5-2-3-5-2-3 Goblet Squat 60# + 20# vest KB One-armed Floor Press 53, 62, 62# Neutral Grip Pull up 10, 15, 20# Rogue Echo Bike 10 calories :35 20 calories 2:46 30 calories 5:47 20 calories 8:08 10 calories 9:47 1 minute rest between efforts Banded Hip Stretches I went to a physical therapist yesterday. They specialize in performance manual therapy and rehab for athletes. My hip has been bothering me for the past few years. I have been doing exercises based on my research. The therapist employed dry needling and Graston techniques. He also prescribed some specific mobilization and activation exercises. I will try it for awhile and see if it helps. |
Re: The Shed 'O Pain
6/24-6/26 (3 climbing days)
New River trip with Norm. We did mostly moderates. I did TR one harder route clean (12b). My back was an issue. It got very tender at the end of the climbing days (especially the first day). Toes also got tender at the end of each day. Overall a fun trip. It was good to climb and hang out with Norm. 6/27/20 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Monster Walks Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Deep Squat Hold Banded Hip Stretches |
Re: The Shed 'O Pain
Warm Up
Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 3 sets of: Reverse Lunges each leg x 8 25, 30, 40# 60 seconds rest One-armed Floor Press x 8 reps 53# 60 seconds rest Ab Wheel Roll Outs x 8 reps 60 seconds rest Rogue Echo Bike Tabata protocol 8 x (20 sec work/10 sec rest) 48 calories Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Armbar x 5 each side 35, 4, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 2-3-5-2-3-5-2-3 Single Leg Deadlift 20,25,30# Kettlebell Press 35, 35, 44# Neutral Grip Inverted Row 20# 20 kettlebell bell swings 44# 10 Box Jumps 20” 1 ring muscle up 5 rounds 12:30 Banded hip stretches |
Re: The Shed 'O Pain
June 30, 2020
Bouldered at Rock Mill with Norm and Kent. Quickly sent 4 new blue routes. Fun. July 1, 2020 Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 5 sets of: Alternating Reverse Lunge x 5 reps each leg 2 25# DBs 60 seconds rest Ring Dips x 6 reps 60 seconds rest Pull ups x 5 reps 20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring 2-53# KBs 5 rounds 10:50 Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Turkish Get Ups 3 each arm @ 35# 3 each arm @ 44# 2 each arm @ 53# 2 each arm @ 62# 1 each arm @ 70# Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Deep Squat Hold Banded hip stretches |
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