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Re: The Shed 'O Pain
Monday 11/14/22
45 minute Zone 2 Treadmill Walk 1 minute Ice Barrel 44 degrees Tuesday 11/15/22 TGUs 2 @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions & Deep squat holds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretch Couch Stretch Wednesday, 11/16/22 3 problems push ups x 15, 20, 15 reps 10 second 2-finger hold 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. Sloper Campus Rung w/dowel 5 sets of 3-6-9 +35# 2. 2 finger (RPTC): 5 sets of 3-6-9 -35# 3. Full Crimp (RPTC) 5 sets of 3-6-9 -35# Worked in 5 sets of 5 dips, 10 sets of 10 band pull-apart, deep squat holds, and handstand holds (against wall). 11/17/22 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 reps each arm 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: Trapbar Deadlift x 1 225# 4 sets VMO DB Goblet Squat x 8 reps 60# 60 seconds Alternating KB Press x 8 reps 35s 60 seconds Neutral Grip Pull Ups x 8 reps 60 seconds Rogue Echo Bike 2 miles for time: 5:08 Didn’t have the mental fortitude to push tonight. 2 sets of 15 Reverse Hypers 120# Couch Stretch Ice Barrel 2 minutes 44 degrees |
Re: The Shed 'O Pain
Friday 11/18/22
45 minute Zone 2 Treadmill Walk 1 minute Ice Barrel 43 degrees Saturday 11/19/22 2 problems 10 push ups 10 second 3-finger hold 10 pronators 5 rounds 30 minutes of limit bouldering. Sent a few harder problems. Finally finished a problem I have wanted to eliminate a hold from. Worked in 5 sets of 20 band pull aparts. Metolius Rock Rings Tester Workout 1 sets of 4-finger pocket 3-6-9 on the minute. +20 (+35 next time) 1 sets of 3-finger pocket 3-6-9 on the minute. +10 1 sets of 2-finger pocket 3-6-9 on the minute. +0 Worked in 5 additional sets of 10 push ups. 1 minute in Ice Barrel (38 degrees) Sunday 11/20/22 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# 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 3 sets of: Trapbar Deadlift x 1 225# 5 sets ATG Split Squat x 8 reps 35# 60 seconds KB Floor Press x 8 reps 53# 60 seconds TRX Inverted Row x 8 reps +10# 60 seconds 50 single unders 10 hip extensions 5 ab wheel roll outs 5 rounds 9:30 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 2min 46 degrees :) I had to add hot water to get the temperature up from 36 degrees. |
Re: The Shed 'O Pain
9/21/22
Zone 2 on Treadmill 45 minutes Quick plunge in Ice Barrel. 40 degrees. 9/22/22 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, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70# 15 minute EMOM Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Two minute plunge in Ice Barrel. 40 degrees. |
Re: The Shed 'O Pain
Wednesday 11/23/22
Climbed at Rock Mill Kent. Thursday, 11/24/22 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills 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 8 sets of: Trapbar Deadlift x 1 225# 5 sets Double KB Front Squat x 3 reps 60# 30 seconds Single DB Bench Press x 3 reps each arm 60# 30 seconds Neutral Grip Pull ups x 3 reps +20# 30 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 15:07 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 2 minutes 48 degrees |
Re: The Shed 'O Pain
11/25/22-Friday
Zone 2 on Treadmill 45 minutes One minute plunge in Ice Barrel. 48 degrees. 11/26/22 Bouldered at Rock Mill. Pretty good day. 2.2 mile walk in the afternoon. 11/27/22 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 each arm 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: Trapbar Deadlift x 1 225# 5 sets Goblet Squat x 8 reps 44, 53, 62# 60 seconds KB Incline Bench Press x 8 reps 44, 53, 53# 60 seconds Inverted Row on Pull Up Bar on Squat Rock x 8 reps +20# 60 seconds Rogue Echo Bike Tabata Protocol 50 calories -HavenÂ’t done this one for awhile. IÂ’m glad I was able to get 50 calories. 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 2 min 46 degrees :) |
Re: The Shed 'O Pain
11/28/22 Monday
Zone 2 on Treadmill 45 minutes One minute plunge in Ice Barrel. 46 degrees. 11/29/22 Tuesday 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, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70# 20 minute EMOM Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Two minute plunge in Ice Barrel. 46 degrees. November 30, 2022 4 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Metolius Rock Rings) Week 1, Workout 1 Every 60 seconds 1. 4-finger pocket 3 sets of 3-6-9 seconds +35# 2. 3-finger pocket 3 sets of 3-6-9 +10# 3. 2-finger pocket 3 sets of 3-6-9 +0# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds |
Re: The Shed 'O Pain
Thursday, 12/1/22
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills 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 5 sets of: Trapbar Deadlift x 1 225# 4 sets, 1 at 245# RFE Split Squats x 5 reps each leg 25# 60 seconds Dips x 5 reps 60 seconds Pull ups/Chin ups x 5 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 9:00 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 2 minutes 46 degrees |
Re: The Shed 'O Pain
Saturday 12/3/22
Bouldered at Rock Mill with Kent and others. Two new blues and purples. Repeated three oranges and one blue. 1.25 mile treadmill walk Today (12/4/22) 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 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 45# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 1 225, 225, 225, 245, 245# (5 sets) 2-3-5-2-3-5-2-3 Goblet Squat 60# KB Floor Press 53, 62, TRX Inverted Row Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 16:00 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 2 minutes 46 degrees |
Re: The Shed 'O Pain
Yesterday
Zone 2 Treadmill Walk 45 minutes Ice barrel dip 1 minute 43 degrees Today (12/6/22) Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 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 10 TGUS/2 @ 35, 44, 53, 62, 70# 10 rounds of: 15 kettlebell swings 53# 5 goblet squats 40# 5 push ups E2MO2MO2M 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 2 minutes 48 degrees |
Re: The Shed 'O Pain
Saturday 12/10/22
Bouldered at Rock Mill with Kent and others. Two new blues and purples. Worked an orange. Close. 2.2 mile outside walk in the afternoon Today (12/11/22) 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 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps 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 Trapbar Deadlift x 1 225, 245, 245, 245, 245# (5 sets) 6 sets: Double KB Front Squats x 4 reps 35, 35, 35, 35, 35, 45s Dips x 4 reps TRX Inverted Row x 4 reps +35# Rogue Echo Bike 2 miles for time: 5:02 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 3 minutes 50 degrees |
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