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Re: The Shed 'O Pain
Wednesday, June 14, 2023
Climbed at Shaker Rocks with Kent and Justin. Later at home I walked the New London to Greenwich Rails to Trails. 7.5 miles. Hips, knees, and back were a little achy by the end but not too bad. It took a little over 2 hours. Pleasant walk. Lisa picked me up in Greenwich. Ice Barrel 1 minute 59? Thursday, 6/15/23 WARM UPS Neck Stretches 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps 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 8 sets of: Double KB Front Squat x 3 reps 35s 30 seconds KB Press x 3 reps 35s 30 seconds TRX Rows x 3 reps 45# 30 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:33 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog stretch Ice Barrel 2 minutes 50? |
Re: The Shed 'O Pain
Saturday June 17, 2023
Bouldered at Rock Mill with Jeff, Kent, and Randy. New purples and blues. Tried the oranges and one new white. Finished by doing all the purples. Sunday, June 18, 2023 WARM UPS Neck Stretches 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 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: 16 alternating skater squats -20, -10, 0# 60 seconds BOSU Ball KB Bench Press x 8 reps 53s 60 seconds Neutral Grip Pull ups x 8 reps Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:30 2 sets of 15 Reverse Hypers 120# Couch Stretch 1 ring muscle ups Frog stretch Ice Barrel 55? 5 minutes Monday, June 19, 2023 Zone 2 IC4 Bike Workout 45 minutes Ice Barrel 3 minutes 53 degrees 1.25 mile walk in the evening with Lisa Tuesday, June 20, 2023 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 3, 2, 1 each arm @ 35, 53, @ 70# 30 Minute EMOM 15 KB Swings 53# 15 push ups 5 Goblet Squats 60# 2 rope ascents 15? 30 single unders 6 ab wheel roll outs 5 rounds Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 1 ring muscle up Ice barrel 5 minutes 55 degrees |
Re: The Shed 'O Pain
Wednesday, June 21, 2023
Climbed at Rock Mill with Kent. Two new purples and one new blue. I enjoyed the blue problem. Hard but doable. Afterwards Kent and I did an hour bike ride on a bike trail in Akron. I rode his $7,000 bike. ;) Thursday, 6/22/23 WARM UPS Neck Stretches 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills 5 reps each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Bulgarian Split Squat x 5 reps each leg 35# KB 60 seconds Banded one arm KB Press 35# 5 reps each side 60 seconds TRX Row x 5 reps +25# plate 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 13:58 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog stretch Ice Barrel 3 minutes 54? 1.25 mile walk later in the evening |
Re: The Shed 'O Pain
Friday, June 23, 2023
WARM UPS Shoulder Big Three Neck Stretches 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 Zone 2 IC4 Bike Workout 45 minutes Ice Barrel 3 minutes 54 degrees Saturday, June 24, 2023 Bouldered at Rock Mill with Jeff, Randy, and Justin. New purple and one new blue. Sunday, June 25, 2023 WARM UPS Lock 3 Shoulder Routine 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 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# Kneeling Windmills x 5 reps each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Back Squats x 8 reps 95# 60 seconds BOSU Ball KB Bench Press x 8 reps 53s 60 seconds Pronated/Supinated Pull Ups x 4 each Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:25 2 sets of 15 Reverse Hypers 120# Couch Stretch 1 ring muscle ups Frog stretch Ice Barrel 55ยบ 5 minutes |
Re: The Shed 'O Pain
Wednesday, 6/28/23
20 problems Worked in: 5 sets of 3 dips 5 sets of 10 second 2-finger holds 5 sets of 10 pronators each arm 5 sets of 20 flexbar wrist extensions 3 sets of 15 reverse hypers 120# Thursday, 6/29/23 WARM UPS Lock 3 Shoulder Routine 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps 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 Worked in 5 sets of TrapBar Deadlift x 2 reps 225# 6 sets of: Goblet Squats x 4 reps 53, 62, 70# 60 seconds KB Press x 4 reps each arm 35# 60 seconds TRX Rows x 4 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:30 Worked in 5 sets of TrapBar Deadlift x 2 reps 225# 2 sets of 15 Reverse Hypers 120# 1 ring muscle up Couch Stretch Frog stretch Ice Barrel 3 minute 50? |
Re: The Shed 'O Pain
Friday, June 30, 2023
Climbed at Rock Mill with Kent. Saturday, July 1, 2023 Zone 2 IC4 Bike Workout 45 minutes Ice Barrel 3 minutes 50 degrees Sunday, July 2, 2023 WARM UPS Lock 3 Shoulder Routine 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 reps 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 3 sets of: Skater Squats x 8 reps -20, -10, 0# 60 seconds BOSU Ball KB Bench Press x 8 reps 53s 60 seconds Neutral Grip Pull Ups x 8 reps Rogue Echo Bike 10 calories :35 20 calories 2:41 30 calories 5:40 20 calories 7:58 10 calories 9:32 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Couch Stretch 1 ring muscle ups Frog stretch Ice Barrel 57? 3 minutes |
Re: The Shed 'O Pain
Monday, July 3, 2023
Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Deep Squat Hold Ice Barrel 5 minutes 59 degrees Tuesday. July 4, 2023 WARM UPS Lock 3 Shoulder Routine 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 3, 2, 1 each arm @ 35, 53, & 70# 30 Minute EMOM 10 KB Swings 70# 3 dips VMO Goblet Squat x 5 reps 60# 2 rope ascents 15? 50 single unders 6 ab wheel roll outs 5 rounds Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice barrel 5 minutes 59 degrees |
Re: The Shed 'O Pain
Wednesday, 7/5/23
Bouldered at Rock Mill with Kent. Good day. 3.33 mile walk later. Drank too much at the Mexican restaurant. Thursday, 7/6/23 WARM UPS Lock 3 Shoulder Routine 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 5 reps each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Rear foot elevated split squat x 6 reps 35# 60 seconds KB Press x 6 reps each arm 35# 60 seconds TRX Rows x 6 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-44# KBs 5 rounds 12:57 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 5 minutes 58 degrees Friday July 7, 2023 WARM UPS Lock 3 Shoulder Routine 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 Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:56 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Deep Squat Hold Ice Barrel 5 minutes 59 degrees Saturday-July 8, 2023 Climbed with Kent at Shaker Rocks. Did some top roping and leading and finished with 30 minutes of bouldering. 1.5 mile walk later. Sunday, July 9, 2023 WARM UPS Lock 3 Shoulder Routine 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, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 reps 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 2-3-5-2-3-5-2-3 Front Squat 75# One armed KB BOSU Ball Bench Press 53# Ring Pull Ups 20, 10, 0# Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:00 Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# Banded Forearm Stretch Ice barrel 5 minutes 55 degrees |
Re: The Shed 'O Pain
July 10, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:00 Couch Stretch Frog stretch Deep Squat Hole Ice Barrel 5 minutes 55 degrees July 11, 2023 WARM UPS Lock 3 Shoulder Routine 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 3, 2, 1 each arm @ 35, 53, @ 70# 30 Minute EMOM 10 KB Swings 70# 15 push ups 10 alt reverse lunges 2-25# DBs 2 rope ascents 15? 50 single unders 8 ab wheel roll outs 5 rounds Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 2 ring muscle ups Ice barrel 5 minutes 56 degrees |
Re: The Shed 'O Pain
Tuesday, July 18, 2023
Lander, Wyoming-Elemental Fitness ?Getting Back After It? I?ve been under the weather for the past week or so. I?ve been tested for Covid, Flu, and RSV. All were negative. Maybe it is just a bad cold. I?ve been taking Tylenol and Aleve. Maybe I?m getting better. Anyway I was able to get in an okay workout. WARM UPS Lock 3 Shoulder Routine Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side 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, 35, 45# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 5 reps each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Goblet Squat x 8 reps 60# DB 60 seconds DB Bench Press x 8 reps 45, 45, 50# 0 seconds Cable Rows x 8 reps 60 seconds Bouldered for an hour or so. Did a few good problems. Thursday, July 20, 2023 Lander, Wyoming-Elemental Fitness Lock 3 Shoulder Routine Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side 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, 35, 45# Neutral Grip Pull ups x 5 reps KB Windmills 5 reps each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Alt Reverse Lunge x 5 reps 40, 50, 60 2-DBs 60 seconds Dips x 5 reps 60 seconds Neutral Grip Pull Ups x 5 reps 60 seconds Bouldered on a Grasshopper Board for an hour or so. Started easy and worked my up to V5. I did 3 V5s. Started to work my way back down to V0 but got kicked out of the room because they were have a ?group class.? Let it go, Tim. Let it go. I liked the Grasshopper Board. It seemed to be less stressful on my fingers than other system boards I have used. It was fun. I seem to be feeling better. I hope. I?m slowly weaning myself off of Tylenol and Aleve. July 24, 2023 Back at home. Still not feeling 100%. Lock 3 Shoulder Routine Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side 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# Neutral Grip Pull ups x 5 reps 0., 10, 20# KB Windmills 5 reps each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Leg Extensions x 12 reps 60 seconds KB Press x 6 reps 35# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:30 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog stretch 1.25 mile walk later in evening. |
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