Re: The Shed 'O Pain
 

Yesterday 10/30/21
Climbed at Rock Mill. Not a lot of energy. Very achy and not firing on all pistons. I did manage to get up a tricky World Cup type problem.

Today (10/31/21)
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

2-3-5-2-3-5-2-3
Goblet Squats 60# DB
One-armed Floor Press 53, 62, 62#
One-armed row on TRX ( I didn’t do it right, Something I will work on)

Rogue Echo Bike
(30 seconds work + 30 seconds rest) x 10
93 calories, 2.34 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

Turkish Get Ups
10 @ 53#

Quick and the Dead
0-1 10 kettlebell Swings 70#
1-2 10 kettlebell Swings 70#
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions
Deep squat holds

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

2 TGU’s each arm 35, 44, 53, 62, 70#
20 Kettle Swings 35, 44, 53, 62, 70#
5 neutral grip pull up
10 push ups
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Just got done with another year of conferences. Good to workout tonight.

Re: The Shed 'O Pain
 

Yesterday 11/6/21
Climbed at Hinckley with Rick, Kent, and Ryan. A very nice day. I did all the hard routes on the Main Wall. They weren’t easy but they went. Good to see my friends and climb on such a beautiful day.

Today (11/7/21)
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 205, 205, 225#
Half Kneeling One-arm KB Press 35, 35, 45#
Neutral Grip Pull up 10, 20, 30#

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
8:26

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

Turkish Get Ups
2, 2, 2, 1, 1 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 88#
Rest 2-3
3-4 1 ring muscle up (3 w/ 8# med ball)
4-5 1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

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 2, Workout 2 Every 60 seconds
1. Flat Edge Pyramid Training 4 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) 0#
2. 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Sloper Crimp 4 sets of 3-6-9 -35

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts

Re: The Shed 'O Pain
 

It's been a couple of rough days. Wednesday night I woke up to an excruciating pain in my right lower back. I waited a couple of hours and then started throwing up. Finally, I got Lisa up to take me to the emergency room. As predicted, it turned out to be a kidney stone. The pain is better but it still comes and goes. Moving seems to help. So I did a quick workout in the Shed. The doctors said most likely it will pass in a week or so. We'll see. I have a follow up with a urologist in 9 days. Hopefully it will have passed by then and I won't have to have a procedure. Anyways, here's what I did today.

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#
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 15 reverse hypers with 120#.

Re: The Shed 'O Pain
 

Yesterday 11/14/21
Climbed at Rock Mill with Kent, Randy, Kevin, and Ryan. Fun day. After a rough week it was good to climb with friends.

Today (11/15/21)
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 Pronated 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

5 sets of:
Goblet Squat x 5 reps 60#
60 seconds rest
Floor Press x 5 53, 53, 62, 62, 62#
60 seconds rest
TRX Inverted Row x 5 reps +25#
60 seconds rest

Rogue Echo Bike
10 calories :34
20 calories 2:45
30 calories 5:51
20 calories 8:16
10 calories 9:52
1 minute rest between efforts

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

Re: The Shed 'O Pain
 

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

2 TGUs each side 35, 53, 70#
3 rounds

Kettlebell Rep Ladder 53# (150 swings total) -on the minute
5
5-10
5-10-15
5-10-15-20
5-10-15
5-10
5
Not too bad with 53#

10 goblet squats 40#
1 ring muscle up
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

Yesterday
4 problems
15 Push ups
10 second 2-finger hang
10 pronators each arm
2 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Flat Edge Pyramid Training 5 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) 0#
2. 2 finger (RPTC): 45sets of 3-6-9 -20#
3. Sloper Crimp 5 sets of 3-6-9 -35 (played with the weight a bit, went to -25)

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Today
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 reps each side
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 8 reps 205#
60 seconds rest
Half Kneeling KB Press x 8 reps each arm 35#
60 seconds rest
Pronated Pull-ups x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories -46 last time, still not up to par

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#