Re: The Shed 'O Pain
 

Yesterday
Climbed at Rock Mill. Three new blue problems, two new oranges. Still have a purple I need to finish. Might be awhile.

Today (9/26/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 35, 44, 53#
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

8 sets:
Trapbar Deadlift x 3 reps 225#
30 seconds rest
KB Floor Press x 3 reps 53, 53, 62, 62, 62, 62, 70, 70#
30 seconds rest
Pronated Pull ups x 3 reps +20#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree (Trapbar w/145#)
5 rounds
9:34

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
4 muscle up

Re: The Shed 'O Pain
 

3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 2 Every 60 seconds
1. half crimp on small wooden rung by door: 5 sets of 3-6-9 20#
2. 2 finger (RPTC): 5 sets of 3-6-9 -20#
3. Full Crimp 5 sets of 3-6-9 -35#

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep Squat Holds
Balance Exercises

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, 2, 2 each arm/35, 53, 70#

15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds on the 2 minutes.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

10/1/21-10/2/21 New River trip with Lisa. Climbed Friday with Lisa belaying at a new place near Beckley called Piney Creek Watershed. It's a small area with about 15 routes. I did 2 10s and 2 11s. Had to work out the second 10 and both 11s. Both went. A good place for one visit. Climbed Saturday with Brian Sabourin. We climbed at Upper Meadow. It was very busy. We did a 10, an 11, and a 12a. I narrowly missed redpointing the 11 and made it to the anchors on the 12. Not my best day but fun nonetheless. Drove home today.

Today (10/3/21)
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 225, 225, 245#
Half Kneeling Press 35, 35, 45#
Pronated Pull-up 10, 20, 30#

Rogue Echo Bike
Reverse Tabata Protocol
(10s Work + 20s Rest) x 8 Reps
34 calories 0.80 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

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

10 Turkish Get Ups 53#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
10 push ups
10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

3 problems
15, 20, 15Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. half crimp on small wooden rung by door: 3 sets of 3-6-9-12 20#
2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Full Crimp 3 sets of 3-6-9-12 -35#

Worked in:
5 sets of 5 ab wheel roll outs
5 sets of 5 back extensions
10 sets of 10 band pull aparts
Deep Squat Holds

Re: The Shed 'O Pain
 

2 problems
10, 15, 20, 15, 10 Push ups
10 second 2-finger hang -20, -15, -10 -5, 0#
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 60 seconds
1. half crimp on small wooden rung by door: 3 sets of 3-6-9-12 20#
2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Full Crimp 3 sets of 3-6-9-12 -45#

Worked in:
5 sets of 6 ab wheel roll outs
5 sets of 6 back extensions
10 sets of 10 band pull aparts
Deep Squat Holds

So I have Covid. I got the vaccine but that wasn't enough. So far, the symptoms have been relatively mild. I'm thankful for that and hope it continues. As long as I'm feeling okay I will continue to workout. I will definitely take it easy and not dig too deep a hole to recover from.

Re: The Shed 'O Pain
 

10/10/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps 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:
Goblet Squat x 8 reps 60#
60 seconds
Half Kneeling KB Press x 8 reps each arm 35#
60 seconds
TRX Inverted Row x 8 reps +25#
60 seconds

Farmer’s Walk 2-53# KBs
EMOM 1 lap around Shed

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 muscle ups

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

2 Turkish Get Ups each arm @35, 45, 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
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
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

2 problems
10, 15, 20, 15, 10 Push ups
10 Band Pull Aparts
10 second 2-finger hang -20, -15, -10 -5, 0#
10 pronators each arm
5 rounds

2 problems
7 ab wheel roll outs
7 hip extensions
5 rounds

Climbed surprisingly well. No falls. Climbed some of my harder problems.