|
Re: The Shed 'O Pain
Saturday, 9/2/23
Bouldered at Rock Mill with Kent. Climbed new purples and blues. Climbed one orange and one white. Tried the slab wall. Tough. Finished by doing all the purples. Sunday, 9/3/23 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 25, 30, 40# 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 BOSU Ball KB Bench Presses x 8 reps 53s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs 5 rounds 12:59 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 56 degrees Monday, 9/4/23 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Deep Squat Hold Ice Barrel 54 degrees 1 minute Tuesday, 9/5/23 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 4, Workout1 Every 60 seconds 1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds +0 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -10# 3. Closed Crimp 3 sets of 3-6-9-12 -35# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 dips 10 x 1 rep Trapbar DL @ 205# Ice Barrel 58 degrees 1 minute |
Re: The Shed 'O Pain
September 6, 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, @ 62# 30 Minute EMOM 10 KB Swings 53# 12 push ups 10 Alt Skater Squats -20, -20, -10, -10, -10# 2 rope ascents 15? 50 single unders 5 ab wheel roll outs 5 rounds Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups September 7, 2023 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Deep Squat Hold Ice Barrel 54 degrees 1 minute September 9, 2023 Bouldered at Rock Mill with Kent and others. Flashed the new purples and blues. Quickly did one orange and worked on another orange and a white. Finished by doing all blues but one and a few purples. September 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 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 25, 30, 40# 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 53, 62, 70# 60 seconds See-Saw KB Presses x 8 reps 35s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs 5 rounds 13:02 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 56 degrees September 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Deep Squat Hold Ice Barrel 54 degrees 1 minute |
Re: The Shed 'O Pain
Tuesday, 9/12/23
3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 4, Workout 2 Every 60 seconds 1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds +0 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -10# 3. Closed Crimp 3 sets of 3-6-9-12 -35# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 dips 10 x 1 rep Trapbar DL @ 205# Ice Barrel 54 degrees 1 minute Wednesday, 9/13/23 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 Turkish Get Ups 10 alternating @ 53# 30 Minute EMOM 10 KB Swings 62# 15 push ups 10 Alt Skater Squats -20, -20, -10, -10, -10# 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 58 degrees 1 minute September 14, 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 Couch Stretch Frog Stretch Ice Barrel 59 degrees 1 minute |
Re: The Shed 'O Pain
Saturday, September 16, 2023
Climbed at Hinckley with Kent and Randy. Main Wall. Good conditions and climbed well. Sunday, September 17, 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 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 25, 30, 40# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Double KB Front Squat x 5 reps 35s 60 seconds One Armed BOSU Ball KB Bench Press x 5 reps 53# 60 seconds Neutral Grip Pull ups x 5 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) One Armed Farmer?s Carry 62# KB 5 rounds (Start and finish with Push) 12:15 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 50 degrees Monday, September 18, 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 -33 Couch Stretch Frog stretch Ice Barrel 58 degrees 1 minute Tuesday, September 19, 2023 2 Problems 2 Trapbar Deadlifts @ 205# 10 push ups 10 pronators each arm 5 rounds 2 Problems 15 Band Pull Aparts 20 Flexbar Wrist Extension 3 rounds Wednesday, September 20, 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 12 @ 53# (6 each arm) 15 rounds of: EMOM Armor Building Complex 3-1-2 35# KBs (Last round w/44s) 3 cleans 1 press 2 front squats 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 62 degrees |
Re: The Shed 'O Pain
Thursday, September 21, 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 -33 Couch Stretch Frog stretch Saturday, September 23, 2023 Climbed at Rock Mill with some of the regulars. Climbed the 4 new blues and 2 of the new whites. Been a long time since I?ve done 2 whites in one session. Sunday, September 24, 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 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 25, 30, 40# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Reverse Alternating Lunges x 6 reps 2 25# DBs 60 seconds Dips x 3 reps 60 seconds Pull ups x 3 reps (Pronated 2 sets +20#, Supinated 2 sets +20#, 4 sets Ring Pull ups 20, 20, 10, 0#) 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs 5 rounds 12:45 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 54 degrees Monday, September 25, 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 -33 Couch Stretch Frog stretch Ice Barrel 60 degrees 1 minute Tuesday, 9/26/23 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Variable Depth Edge Rail 3 sets of 3-6-9 seconds 0, 5, 10# 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -20, -15, -10 3. Closed Crimp 3 sets of 3-6-9-12 -45, -35, -25# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 dips 10 x 1 rep Trapbar DL @ 205# Ice Barrel 60 degrees 1 minute Wednesday, September 27, 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 144 @ 53# (7 each arm) 20 rounds of: EMOM Armor Building Complex 3-1-2 35# KBs 3 cleans 1 press 2 front squats 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 58 degrees |
Re: The Shed 'O Pain
Thursday, September 28, 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 -33 Couch Stretch Frog stretch Saturday, September 30, 2023 Bouldered at Rock Mill with Kent, Randy, and others. Quickly sent the new purples, blues, and one orange. Worked a few harder problems for awhile and then repeated several blues and one orange. Sunday, October 1, 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 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 25, 30, 40# 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 Skater Squats -20, -10, 0# BOSU KB Bench Press 53s Neutral Grip Pull Up 30, 20, 10# Rogue Echo Bike 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:07 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups (1 w/8#) Couch Stretch Frog stretch Ice Barrel 1 minute 53 degrees |
Re: The Shed 'O Pain
Monday, October 2, 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 34 Couch Stretch Frog stretch Ice Barrel 62 degrees 1 minute Tuesday, October 3, 2023 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Variable Depth Edge Rail 3 sets of 3-6-9 seconds 0, 5, 10# 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -20, -15, -10 3. Closed Crimp 3 sets of 3-6-9-12 -45, -35, -25# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 dips 10 x 1 rep Trapbar DL @ 205# Ice Barrel 60 degrees 1 minute Wednesday, October 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 2 Turkish Get ups each side 35, 53, 62# Quick and the Dead 10 kettlebell Swings 0-1 62# 10 kettlebell Swings 1-2 Rest 2-3 3 ring dips 3 ring dips Rest 5-6 5 rounds 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 62 degrees Thursday, October 5, 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 34 Couch Stretch Frog stretch Ice Barrel 54 degrees 1 minute Saturday, October 7, 2023 Rock Mill Climbed with Kent and Randy. Quickly sent the new purples and blues. Did one new orange and one new white. Repeated several blues and an orange. Sunday, October 8, 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 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 25, 30, 40# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets: ATG Split Squat x 5 reps each leg 35# KB Seated Good Morning x 5 reps 25# DBs KB Press x 5 reps 35s Neutral Grip Pull Ups x 5 reps +20, +15, +10, +5, 0# Rogue Echo Bike 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# 3 ring muscle ups (1 w/8# & 1 w/20#) Couch Stretch Frog stretch Ice Barrel 1 minute 54 degrees |
Re: The Shed 'O Pain
Monday, October 9, 2023
Zone 2 Treadmill Walk 45 minutes Ice barrel Dip 1 minute 56 degrees Tuesday, October 10, 2023 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 1 Every 60 seconds 1. Variable Depth Edge Rail 4 sets of 3-6-9 seconds 0, 5, 10, 10# 2. 2-finger pocket (blue hangboard) 4 sets of 3-6-9 -12 -20, -15, -10, -10# 3. Half Crimp on small campus rung 4 sets of 3-6-9-12 + 35# Worked in: 10 sets of 10 band pull aparts 10 sets of 4 dips 10 x 1 rep Trapbar DL @ 225# Ice Barrel degrees 1 minute 53 degrees Wednesday, October 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 2 Turkish Get ups each side 35, 53, 62# Quick and the Dead 10 kettlebell Swings 0-1 70# 10 kettlebell Swings 1-2 Rest 2-3 4 ring dips 4 ring dips Rest 5-6 5 rounds 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 53 degrees Thursday, October 12, 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 34-35 next time Couch Stretch Frog stretch Ice Barrel degrees 1 minute 54 degrees |
Re: The Shed 'O Pain
Saturday, October 14, 2023
Climbed at Rock Mill with Kent, Jeff, and few of the regulars. Not much as far as new problems. One kind of cool blue problem which I did three times. Repeated all but one blue, two oranges, and two whites. October 15, 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 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 25, 30, 40# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets: Goblet Squats x 5 reps Seated Good Morning x 5 reps 25# DBs KB Press x 5 reps 35s Neutral Grip Pull Ups x 5 reps +20, +15, +10, +5, 0# Rogue Echo Bike 10-20-30-20-10 calories 1 minute rest between bouts. 9:44 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 52 degrees Monday, October 16, 2023 No Workout-Mary?s Wedding Tuesday, October 17, 20223 No workout. Too tired and too busy. Wednesday, October 18, 2023 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training 3-6-9 seconds Week 2, Workout 2 Every 60 seconds 1. Variable Depth Edge Rail 4 sets of 3-6-9 seconds 0, 5, 10# 2. 2-finger pocket (blue hangboard) 4 sets 3. Small Campus Rung half crimp (35#) Worked in: 10 sets of 10 band pull aparts 10 sets of 3 dips 10 x 1 rep Trapbar DL @ 225# Ice Barrel degrees 1 minute Thursday, October 20, 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 -33 Couch Stretch Frog stretch Saturday, October 21, 2023 Bouldered at Rock Mill with Kent and Randy. Pretty good day. Did the new purples and blues. One new orange and a tricky white. Repeated a white and finished by doing all the blues. First time ever finishing by doing all the blues. No super hard blues right now. 1.25 mile walk later when I got home. Sunday, October 22, 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 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 25, 30, 40# 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 Squats X 8 reps 60# Seated Good Morning x 8 reps 25# DBs 60 seconds BOSU Ball KB Bench Press x 8 reps 53s 60 seconds Neutral Grip Pull Ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry (around house & through garage) 2-53# KBs 5 rounds 13:15 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute degrees |
Re: The Shed 'O Pain
Monday, October 23, 2023
Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 50 degrees 1 minute Tuesday, October 24, 2023 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 3, Workout 1 Every 60 seconds 1. Variable Depth Edge Rail 5 sets of 3-6-9 seconds 0, 5, 10, 10# 2. 2-finger pocket (blue hangboard) 5 sets of 3-6-9 -12 -20, -15, -10, -10# 3. Half Crimp on small campus rung 5 sets of 3-6-9 +10# Worked in: 10 sets of 10 band pull aparts 15 sets of 3 dips 10 x 1 rep Trapbar DL @ 225# Ice Barrel degrees 1 minute 51 degrees Wednesday, October 25, 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 Turkish Get ups each side 35, 53, 70# 15 minute EMOM Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 5 ring muscle ups Ice Barrel 52 degrees 1 minute Thursday, October 26, 2023 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 60 degrees 1 minute Saturday, October 28, 2023 Bouldered at Rock Mill. Arrived late so I really didn?t climb with anyone. Sent new purples, blues, and one orange. Did all the blues in the gym. Also did an old white and a few purples. Not feeling particularly strong. Fingers were achy. Sunday, October 29, 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 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 25, 30, 40# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Back Squats X 6 reps 75, 85, 95, 95# Seated Good Morning x 6 reps 30# DBs 60 seconds One-armed KB Floor Press X 6 reps 53, 53, 62, 62# 60 seconds Pronated Pull Ups x 6 reps 60 seconds 50 singles 10 burpees 5 rounds 7:55 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute degrees Monday, October 30, 2023 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 54 degrees |
| All times are GMT -7. The time now is 07:44 PM. |
CrossFit is a registered trademark of CrossFit Inc.