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12-27-2020, 09:49 AM
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#5241 |
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Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Today 12/27/20 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 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 reps 10 Pronators 2-3-5-2-3-5-2-3 Sumo Deadlift 185, 185, 205# Single KB Floor Press 62, 70, 70# Pronated Grip Pull Up 10, 15, 20# 10 minute EMOM Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# 5 ring muscle ups |
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54/5'11"/165 |
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12-29-2020, 09:40 AM
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#5242 |
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Member
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Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 Turkish Get Ups 1 Turkish Get Up each arm at 35, 44, 53, 62, 70# Half get up w/88# 30 Minute EMOM-10 sets 10 KBS 70# 5 Goblet Squats 60# 10 push ups Banded Hip Stretches 4 sets of 10 Reverse Hypers 70# 5 ring muscle ups |
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54/5'11"/165 |
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12-31-2020, 09:31 AM
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#5243 |
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Member
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Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Norm and Ryan Today 12/31/20 (Birthday Benchmark Workout) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side 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 1 each arm @ 35, 44, 53, 62, 70, & 88#! 3 sets of 5 Double KB Front Squats 35s, 44s, 53s 6 ring muscle ups 0, 0, 0, 10, 20, 20# 1 strict bar muscle up (it’s been awhile) 3 sets of 10 Kettlebell Swings @ 88# 1 strict HSPU Rogue Echo Bike Tabata Protocol 53 calories PR Banded Hip Stretches 4 sets of 10 Reverse Hypers 160# |
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54/5'11"/165 |
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01-03-2021, 09:10 AM
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#5244 |
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Member
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Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Today 1/3/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 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 reps 10 Pronators 8 sets of: Sumo Deadlift x 3 reps 4 w/185, 4 w/205# 30 seconds rest Double KB Press 4 w/35s, 4 w/44s 30 seconds rest TRX Inverted Rows +45# plate on chest 30 seconds rest 9-15-21-15-9 Echo Bike Calories Double Unders Push Ups 12:50 Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
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54/5'11"/165 |
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01-06-2021, 03:56 PM
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#5245 |
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Member
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Re: The Shed 'O Pain
Yesterday
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 2 Turkish Get Ups each arm at 35, 44, 53, 62, 70# 5 kettlebell swings 35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 3-4 5 ring dips 4-5 5 ring dips Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# Today 1/6/21 3 problems 5 kb windmills each arm 35# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -30# Worked in: 10 sets of 10 pushups 4 sets of 15 Reverse Hypers 160# deep squat holds |
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54/5'11"/165 |
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01-07-2021, 05:42 PM
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#5246 |
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Member
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Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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 5 sets of: Goblet Squats x 5 reps 60# DB 30 seconds rest KB Press x 5 reps 35# KBs 30 seconds rest Neutral Grip Pull Ups x 5 reps +10# 30 seconds rest Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:26 Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# |
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54/5'11"/165 |
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01-10-2021, 08:19 AM
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#5247 |
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Member
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Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Today 1/10/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 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 reps 10 Pronators 2-3-5-2-3-5-2-3 Sumo Deadlift 205# One Armed KB Floor Press 62, 70, 70# TRX Inverted Row w/45# plate on chest Rogue Echo Bike 10 calories :34 20 calories 2:46 30 calories 5:51 20 calories 8:14 10 calories 9:51 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
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54/5'11"/165 |
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01-12-2021, 04:01 PM
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#5248 |
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Member
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Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 2 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# |
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54/5'11"/165 |
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01-13-2021, 05:48 PM
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#5249 |
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Member
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Re: The Shed 'O Pain
4 problems
5 kb windmills each arm 35# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -30# Worked in: 10 sets of 5 banded pushups 4 sets of 15 Reverse Hypers 160# deep squat holds |
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54/5'11"/165 |
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01-14-2021, 04:03 PM
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#5250 |
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Member
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Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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 8 sets of: Goblet Squats x 3 reps 60# DB + 20# Vest 30 seconds rest KB Press x 3 reps four sets w/35 and four w44# KBs 30 seconds rest Neutral Grip Pull Ups x 3 reps +20# 30 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:57 Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
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54/5'11"/165 |
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