|
Re: The Shed 'O Pain
4 problems
5 kb windmills each arm 35, 44, 53# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 2 Every 60 seconds 1. half crimp on small campus rung: 3 sets of 3-6-9-12 +10# 2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0# 3. Full Crimp 3 sets of 3-6-9-12 -35# Worked in: 10 sets of 4 ring dips Deep squat holds |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 2 Turkish Get Ups (1 each arm) 10 kettlebell swings 1 ring muscle up 10 rounds 2 rounds at 35, 44, 53, 62, & 70#. |
Re: The Shed 'O Pain
4 problems
10 push ups 3 kettlebell windmills each side 35, 35, 44, 44, 53# 10 pronators 5 rounds 6 laps on Campus board (big sloper rungs) |
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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict 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 Ab Wheel Roll Outs Pulley Assisted Skater Squats x 5 reps each leg -20, -10, 0# DB Press 40# DBs Pronated Grip Pull Up 10, 20, 30# Rogue Echo Bike 5 rounds @ 20 calories 1 minute rest between rounds 1:10, 3:29, 5:49, 8:12, 10:36 Banded Hip Stretches |
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 10 @ 53# Quick and the Dead 0-1 10 kettlebell Swings 0-1 @53# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
Re: The Shed 'O Pain
4 problems
12 push ups 10 pronators 5 rounds 8 laps on Campus board (big sloper rungs) |
Re: The Shed 'O Pain
10/22/20
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 10 Pronators 4 sets of: Goblet Squats x 6 60# DB 60 seconds Dips x 6 reps 60 seconds TRX Inverted Rows x 6 reps +25# plate on chest 60 seconds Rogue Echo Bike Tabata 50 calories Banded Hip Stretches 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday (10/24/20)
Bouldered at Rock Mill with Kent and Ryan. Fun! Today (10/25/20) 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 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 Ab Wheel Roll Outs Alt. Reverse Lunges each leg 50# Sandbag in front rack Floor Press 53, 62, 70# each arm Neutral Grip Pull Ups 20, 20, 30# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:06 Banded Hip Stretches 5 ring 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 Turkish Get Ups 2 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
Re: The Shed 'O Pain
4 problems
15 push ups 10 pronators 5 rounds 8 laps on Campus board (big sloper rungs) |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 10 Pronators 5 sets of: Trapbar Deadlift x 5 195# 60 seconds Double KB Press x 5 reps 35, 35, 35, 44, 44#, then 1 rep w/53# 60 seconds TRX Inverted Rows x 5 reps +35# plate on chest 60 seconds Rogue Echo Bike 10 calories :32 20 calories 2:42 30 calories 5:45 20 calories 8:08 10 calories 9:47 1 minute rest between efforts Banded Hip Stretches 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent and Jason. 3 blues, 1 orange, and 1 white. Today 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 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: Double KB Front Squat 35s x 8 reps 60 seconds Exercise Ball DB Bench Press x 8 reps 40s 60 seconds Neutral Grip Pulls x 8 reps 60 seconds Rogue Echo Bike 25 calories Double Unders x 25 reps 2 rounds 6:51 Banded Hip Stretches 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday (11/2/20)
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 Turkish Get Ups each arm at 35, 44, 53, 1 each w/62 & 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 53# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4 w/8# med ball 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches Today 11/3/20 4 problems 15 push ups 10 pronators 5 rounds |
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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 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 Trapbar Deadlift 175, 195, 205 Double KB Press 35, 35, 44 & 1 w/53s Pronated Grip Pull-up 10, 20, 30 Rogue Echo Bike 15 calories Farmer’s Walk 1 Lap around Shed (62, 70# KBs/Switch arms each round) 4 rounds 9:44 Banded Hip Stretches 5 ring muscle ups Two long days at school. Parent/Teacher Conferences. Good to workout this morning. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Today 11/8/20 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 each arm) 35, 44, 53, 62, 70# 15 kettlebell swings 53# 5 goblet squats 40# DB 5 push ups 10 rounds 17:51 Hip Banded Stretches 5 ring muscle ups |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 10 Pronators 4 sets of: Trapbar Deadlift x 6 185# 60 seconds KB Floor Press x 6 reps 53, 53, 62, 62# 60 seconds TRX Inverted Rows x 5 reps +25# plate on chest 60 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:45 PR Banded Hip Stretches 5 ring muscle ups |
Re: The Shed 'O Pain
4 problems
5 kb snatches 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 small campus rung: 3 sets of 3-6-9 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups deep squat holds |
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 3 w/10# DB between feet 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Fun. Today 11/15/20 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 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 Back Squat 95# One-armed DB Bench Press 60# Supinated Grip Pull Up 10, 20 ,30# Ab Wheel Roll Outs 9-15-21-15-9 Rogue Echo Bike Calories Double Unders Push ups 12:17 Banded Hip Stretches 5 ring 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 Turkish Get Ups (2 each arm) 35, 44, 53, 62, 70# 15 kettlebell swings 53# 5 goblet squats 40# DB 1 ring muscle up 10 rounds 18:18 Hip Banded Stretches |
Re: The Shed 'O Pain
4 problems
5 kb snatches each arm 35# 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 small campus rung: 3 sets of 3-6-9 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups deep squat holds |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 10 Pronators 8 sets of: Trapbar Deadlift x 3 205# 30 seconds Double KB Press x 3 reps 35s, 35s, 44s, 44s, 44s, 44s, 44s, 44s 30 seconds TRX Inverted Rows x 3 reps +35# plate on chest 30 seconds Echo Bike 10 calories 10 kettlebell swings 53# 1 ring muscle ups 5 rounds 10:48 Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Always fun. Today (11/22/20) 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 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 Back Squat 95, 105, 115# One-armed KB Floor Press 53, 62, 70# Pronated Grip Pull Up 10, 20 ,30# Ab Wheel Roll Outs Rogue Echo Bike 25 Calories Double Unders x 25 reps 3 rounds 9:16 Banded Hip Stretches 5 ring 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 Turkish Get Ups 2 Turkish Get Ups each arm at 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 3-4 1 ring muscle up 4 w/10# DB between feet 4-5 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions and Deep Squat Holds. Hip Banded Stretches |
Re: The Shed 'O Pain
Yesterday
Bouldered at Shaker Rocks with Kent. Fun. Today (11/26/20) 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Band Waist-Resisted RDL x 10 reps w/88# KB 60 seconds rest Double KB Press x 5 reps 60 seconds rest TRX Inverted Rows x 3 reps +35# plate on chest 60 seconds rest 21-15-9 Rogue Echo Bike calories KB Swing 62# Ab Wheel Roll Outs Banded Hip Stretches 3 sets of 10 Reverse Hypers 50# |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. No new problems but I repeated several blue and one orange. Today (11/29/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 10 Pronators 2-3-5-2-3-5-2-3 Goblet Squat 53, 62, 70# One Armed KB Floor Press 53, 62, 70# Neutral Grip Pull up 10, 20, 40# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:33 PR Banded Hip Stretches 4 sets of 15 Reverse Hypers 50, 50, 70, 70# 5 ring 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 Turkish Get Ups 2 Turkish Get Ups each arm at 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 3-4 1 ring muscle up -4 w/10# DB 4-5 1 ring muscle up Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 70# |
Re: The Shed 'O Pain
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 2, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 +0# (+10 next time) 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15# 3. Full Crimp 4 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups 4 sets of 15 Reverse Hypers 70# deep squat holds |
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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 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: Trapbar Deadlift x 3 reps 205# 60 seconds rest Double KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45# 60 seconds rest TRX Inverted Rows x 3 reps +45# plate on chest 60 seconds rest Rogue Echo Bike 50 calories for time 3:17 Banded Hip Stretches 4 sets of 10 Reverse Hypers 70# 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Today (12/6/20) 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 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 10 Pronators 3 sets: Goblet Squat x 8 reps KB Floor Press x 8 reps Neutral Grip Pull up x 8 reps Rogue Echo Bike 10 calories :36 20 calories 2:48 30 calories 5:52 20 calories 8:16 10 calories 9:52 1 minute rest between efforts Banded Hip Stretches 4 sets of 10 Reverse Hypers 90# 5 ring 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 Turkish Get Ups 2 Turkish Get Ups each arm at 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 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 90# |
Re: The Shed 'O Pain
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 2, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 +0# (+10 next time) 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15# 3. Full Crimp 4 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups 4 sets of 15 Reverse Hypers 90# deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 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 Double KB Front Squat 35# KBs Double KB Press 35, 44, 44# KBs TRX Inverted Rows +45# plate on chest Rogue Echo Bike Tabata 50 calories Banded Hip Stretches 4 sets of 10 Reverse Hypers 70# 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. High gravity day. Today 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 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 10 Pronators Rogue Echo 50 Calorie Challenge 2:59 My goal was to break 3 minutes. Mission accomplished. 5 sets of: Banded KB Romanian Deadlift x 10 reps 88# 30 seconds rest DB Bench Press x 10 reps 40# DBs 30 seconds rest Neutral Grip Pull Ups x 6 reps Banded Hip Stretches 4 sets of 15 Reverse Hypers 110# 5 ring 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 Turkish Get Ups 2 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 banded kettlebell Swings 0-1 53# w/red band 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4 w/10# DB 4-5 1 ring muscle up Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 90# |
Re: The Shed 'O Pain
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 3, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 5 sets of 3-6-9 +0# (+10 next time) 2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15# 3. Full Crimp 5 sets of 3-6-9 -25# Worked in: 10 sets of 10 pushups 4 sets of 15 Reverse Hypers 90# deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: KB Goblet Squat x 4 reps 70# KB Double KB Press x 4 reps (2 x 35s and 4 x 44s) TRX Inverted Rows +45# plate on chest Echo Bike For Time: 10 X 10 Calories with 1 minute rest between efforts 14:24 Banded Hip Stretches 4 sets of 15 Reverse Hypers 110# 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Sent three new purples, one new blue, two new oranges, and one white. Problems may have been a touch easier than recent sets. Still very fun. Today 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 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 10 Pronators 2-3-5-2-3-5-2-3 Trapbar Deadlift 205# Double KB Bench Press 53s Neutral Grip Pull 10, 20, 40# 21-15-9 Rogue Echo Bike Calories Kettlebell Swings 53# Push ups 8:43 Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# 5 ring 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 Turkish Get Ups 2 Turkish Get Ups each arm at 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 3-4 1 ring muscle up 4 w/10# DB btw feet 4-5 1 ring muscle up Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Fun. Today 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 25, 30, 40# Strict 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 4 sets of: KB Goblet Squat x 6 reps 70# KB Double KB Press x 6 reps (2 x 35s and 2 x 44s) TRX Inverted Rows +35# plate on chest x 6 reps Echo Bike * 5 ROUNDS: 11, 9, 9, 10, 9 calories * Sprint :20 / Rest 1:40 Banded Hip Stretches 4 sets of 10 Reverse Hypers 70# 5 ring muscle ups 5 HSPU |
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