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Re: The Shed 'O Pain
10/17/22
Zone 2 walk on the treadmill. 30 minutes 10/18/22 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 TGUs 2 @ 35, 44, 53, 1 @ 62, 70# each arm 10 Minute EMOM 10 kettlebell swings 1 ring muscle up 10 rounds Couch stretch I currently have a bad cold. I could barely talk today. 10/19/22 4 problems push ups x 10 10 second 2-finger hold 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. Campus Rung by Door: 3 sets of 3-6-9 0, 10, 20# 2. 2 finger (RPTC): 3 sets of 3-6-9 -35, -25, -15# 3. Full Crimp (RPTC) sets of 3-6-9 -35# Worked in 10 sets of 10 band pull aparts and deep squat holds. 7 sets of 10 additional push ups. 10/20/22 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 4 sets of: Trapbar Deadlift x 1 225# 5 sets Goblet Squat x 6 reps 60# 60 seconds KB Press x 6 reps 35# 60 seconds TRX Inverted Row x 6 reps +25# 60 seconds 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups |
Re: The Shed 'O Pain
Friday 10/21/22
1.2 mile walk Saturday 10/22/22 Climbed at Rock Mill Kent and others. Sent 1 new orange and 1 new blue. Made good progress on a black. I haven’t unlocked the last moves. 1.5 mile walk in the evening with Lisa Sunday 10/23/22 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 3 sets of: Trapbar Deadlift x 1 225# 5 sets Alternating Reverse Lunges x 8 reps each leg 25# DBs 60 seconds Dips x 8 reps 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 9:36 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups 2.2 mile walk in the evening. |
Re: The Shed 'O Pain
10/24/22
3 mile walk 10/25/22 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 TGUs 2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 62# 10 chaos push ups ATG Lunges x 10 reps 35# KB 2 15’ rope ascents 50 single unders 7 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch Butterfly Stretch |
Re: The Shed 'O Pain
10/26/22
4 problems push ups x 10 10 second 2-finger hold 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. Sloper Campus Rung w/dowel 4 sets of 3-6-9 +35# 2. 2 finger (RPTC): 4 sets of 3-6-9 -35# 3. Full Crimp (RPTC) 4 sets of 3-6-9 -35# Worked in 10 sets of 10 band pull aparts and deep squat holds. 5 sets of 5 dips. 10/27/22 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 3 sets of: Trapbar Deadlift x 1 225# 5 sets Goblet Squat x 8 reps 60# 60 seconds KB Press x 8 reps 35# 60 seconds TRX Inverted Row x 8 reps +10# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:30 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups |
Re: The Shed 'O Pain
Saturday 10/29/22
Climbed at Rock Mill Kent and Jeff. One new purple and blue. Sunday 10/30/22 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 30 seconds Single DB Bench Press x 3 reps each arm 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 14:59 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups |
Re: The Shed 'O Pain
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 TGUs 2 @ 35, 44, 53, 62, 70# 3 x 1 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips Alternating Jumping Lunges x 12 reps 2 15’ rope ascents 50 single unders 8 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretch Couch Stretch |
Re: The Shed 'O Pain
11/4/22
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 3 sets of: Trapbar Deadlift x 1 225# (5 sets) VMO Goblet Squats x 8 reps 40, 40, 53# 60 seconds Banded KB Press x 8 reps 35# 60 seconds Neutral Grip Pull Ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:52 Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 1.5 min 52 degrees 11/5/22 Climbed at Rock Mill with Kent and Randy. Two new blues and one new orange. 1.5 mile walk in the evening. 11/6/22 Sunday 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 5 sets of: Trapbar Deadlift x 1 225# 5 sets ATG Split Squat x 5 reps each leg 35, 35, 40, 40, 45# 60 seconds Single Floor Press x 5 reps each arm 53, 53, 62, 62, 62# 60 seconds TRX Inverted Row x 5 reps +25# 60 seconds Rogue Echo Bike x 10 minutes 3.74 miles, 121 calories, Average Watts: 247 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 2 min 55 degrees |
Re: The Shed 'O Pain
Monday 11/7/22
45 minute Zone 2 Treadmill Walk Tuesday 11/8/22 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 TGUs 2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips 6 VMO Goblet Squats 2 15’ rope ascents 50 single unders 8 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretch Couch Stretch Wednesday, 11/9/22 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 2, Workout 2 Every 60 seconds 1. Sloper Campus Rung w/dowel 4 sets of 3-6-9 +35# 2. 2 finger (RPTC): 4 sets of 3-6-9 -35# 3. Full Crimp (RPTC) 4 sets of 3-6-9 -35# Worked in 5 additional sets of 10 push ups, 10 sets of 10 band pull-apart, deep squat holds, and handstand holds (against wall). |
Re: The Shed 'O Pain
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 4 sets of: Trapbar Deadlift x 1 225# (5 sets) ATG Squat x 6 reps 35, 35, 45, 45# 60 seconds Alt. KB Press x 6 reps each arm 35# 60 seconds Neutral Grip Pull Ups x 6 reps +15, +10, +5, 0# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 2 min 54 degrees |
Re: The Shed 'O Pain
11/12/22
Climbed at Rock Mill with Kent and Jeff. Two new purples, one blue, and one orange. I also sent a purple in the cave that I tried last week. Hard. 1 mile walk on the treadmill in the evening. 11/13/22 Sunday 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 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# 5 sets DB Goblet Squat x 8 reps 60# 60 seconds KB Bench Press x 8 reps 53s 60 seconds TRX Inverted Row x 8 reps +10# 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:57 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 1.5 min 46 degrees :) |
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