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Re: The Shed 'O Pain
3/31/21
Bouldered at Rock Mill with Kent 4/1/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 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 rear foot elevated split squat 25# DBs One Arm Floor Press 53, 62, 70# Neutral Grip Pull Up +20# Rogue Echo Bike Reverse Tabata 10/20 x 8 sets 33 calories Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# 5 ring muscle ups Back started acting up a bit. We'll see what the next few days bring. |
Re: The Shed 'O Pain
4/3/21
Bouldered at Rock Mill with Kent 4/4/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Trapbar Deadlift x 6 reps 30 seconds rest Kettlebell Press x 6 reps 35s 30 seconds rest TRX Inverted Row x 6 reps +25# 30 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:11 Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# 5 ring muscle ups [url]https://youtu.be/wjYNzITBDqg[/url] WFS |
Re: The Shed 'O Pain
Yesterday 4/6/21
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, 2, 2 each arm/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 3 ring dips 4-5 3 ring dips Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# Today 4/7/21 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 20# 2. 3 finger (RPTC): 3 sets of 3-6-9 3. Full Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 pushups Deep Squat Holds |
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 3 sets of: 8 Goblet Squats 60# DB 30 seconds 8 KB Press 40# DBs -hard 30 seconds 8 Neutral Grip Pull Ups 30 seconds 10 minutes: Rogue Echo Bike 3.76 119 calories Maintained 60-62 rpm Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# |
Re: The Shed 'O Pain
4/10/21
Bouldered at Rock Mill with Kent. 4/11/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm 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 Trap-bar Deadlift 185, 205, 225# (1 w/245, 1 w/275# at the end) One-Armed KB Press 53, 62, 70# TRX Inverted Row +50 Sandbag Rogue Echo Bike x 15 calories Farmer’s Walk + Waiters Walk around Shed 35 up + 53 down (switch arms and direction each round) 4 rounds 9:11 Banded Hip Stretches 5 ring muscle ups 4 sets of 25 Reverse Hypers 160# |
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 3, 3, 2, 2, 1 each arm/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 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# |
Re: The Shed 'O Pain
3 problems
Push ups 15, 20, 20 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 20# 2. 3 finger (RPTC): 3 sets of 3-6-9 20# 3. Full Crimp 3 sets of 3-6-9 -25# Worked in: 5 sets of 8 ab wheel roll outs Deep Squat Holds |
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 2-3-5-2-3-5-2-3 Goblet Squats 60# DB + 20# vest Dips Pronated Grip Pull Ups +10# 20 double unders Rogue Echo Bike x 10 calories 5 rounds 7:50 Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# |
Re: The Shed 'O Pain
New River trip over the weekend with Lisa, Kent, and Jason. Fun trip. Highlights include Tongulation and Bubba on a Landscape.
Today 4/19/21 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, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 7 kettlebell Swings 0-1 88# 1-2 7 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 Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# |
Re: The Shed 'O Pain
3 problems
Push ups 10, 20, 20 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 20# 2. 3 finger (RPTC): 4 sets of 3-6-9 3. Full Crimp 4 sets of 3-6-9 -25# 5 sets of 8 ab wheel roll outs Deep Squat Holds |
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