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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# |
Re: The Shed 'O Pain
Yesterday 11/20/21
Climbed at Rock Mill with Kent, Kevin, and Ryan. Another fun day. Today (11/21/21) 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 10 reps 60# 60 seconds rest DB Bench Press x 10 reps 40# 60 seconds rest TRX Inverted Row x 10 reps 60 seconds rest Rogue Echo Bike x 10 calories 10 kettlebell swings 62# 8:32 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 ring muscle ups Did a few straight bar dips and hung from the pull up bar for 2 minutes. |
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 Swing weight Ladder -on the minute 35 lb X 10 44lb X 10 53lb X 10 62lb X 10 70lb X 10 X2 rounds Half Kneeling KB Press Ladder -one minute rest between sets 3-2-1/35, 44, 53# X3 5 ring muscle ups (1 w/8# med ball & 1 w/20# med ball) Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Hang for 2 minutes on pull up bar. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Fun. Today 11/25/21 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 6 sets of: Trapbar Deadlift x 4 reps 225# 60 seconds rest Dips x 4 reps 60 seconds rest Pronated Pull-ups x 4 reps 0, 10, 20, 10, 0# 60 seconds rest Rogue Echo Bike x 10 calories Double Unders x 10 5 rounds 8:16 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday 11/27/21
Climbed at Rock Mill with Kent and Luke. Very fun. Today (11/28/21) 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: Romanian Split Squats x 5 reps each leg 2 25# DBs 60 seconds rest One-armed Floor Press x 5 reps 53, 53, 62, 62, 62# 60 seconds rest TRX Inverted Row x 5 reps +35# 60 seconds rest Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring + tree (2-53# KBs) 5 rounds 9:15 Wearing gloves taxed the grip. :) Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 ring muscle ups Hang from the pull up bar for 2 minutes. |
Re: The Shed 'O Pain
Nice Work Tim! I've been hitting the gym all thru this COVID Crud just have'nt posted. I'm back over on the 50+ forum. Be well buddy.
11.29.2021 Mon WarmUp Row 300M 15 airsquats 10 pushups 5 pullups Bike 500M 15 airsquats 10 pushups 5 pullups Strength- 5 x 3 Bench Press 5 sets of 3 Rep Score Notes: 45-95 last 3,sets at 95lb WOD: Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats - L1: 2 Rounds of 25 L2: 2 Rounds of 50 L3: As RX, no partitioning. Tuff one. 5 pullups 10 push-ups 10 sit-up 5 pullups 10 air squats X10 27:42. beat my last score by 1:13- Not bad. |
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 62# (150 swings total) -on the minute 5 5-10 5-10-15 5-10-15-20 5-10-15 5-10 5 10 goblet squats 40# x 5 sets KB Press Ladder (3-2-1) X 5 35, 44, 53 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Patrick-I'm glad you're still getting after it. Great job on Angie. Brutal! |
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 4, Workout 1 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): 3 sets of 3-6-9-12. -20# 3. Sloper Crimp 3 sets of 3-6-9-12 -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 5 x 5 ab wheel roll outs Deep squat holds |
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# 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 8 sets of: Trapbar Deadlift x 1 rep 225, 230, 235, 240, 245, 250, 255, 260# 60 seconds rest Dips x 3 reps 60 seconds rest Pronated Pull-ups x 3 reps 0, 10, 20, 30, 30, 20, 10, 0# 60 seconds rest Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 50calories -47 last time, that’s more like it -hard Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday 12/4/21
Climbed at Rock Mill with Kent. Two new purples, blues, and oranges. Today (12/5/21) Worked out with Joe at an AirBnB in Toledo. Friends and family overnight get away. They had a nice assortment of dumbbells. WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 Goblet Squats x 10 reps 50, 55, 65# DB Bench Press x 8 reps 55# DB Row x 10 reps 50# Farmer’s Walk w/2 50# DBs 200’ 50 jumping jacks 5 rounds A little stretching to cool down. |
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: 6 ea Toe Touch Squat to Stand: 8 2 TGUs each side 35, 53, 70# 3 rounds Kettlebell Swing weight Ladder -on the minute 44lb X 10 53lb X 10 62lb X 10 70lb X 10 88lb X 10 X2 rounds KB Press Ladder -one minute rest between sets 3-2-1/35, 44, 53# X4 5 ring muscle ups Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Hang for 2 minutes on pull up bar. |
Re: The Shed 'O Pain
Nice Work Tim. I like the 2Min Bar hang. did 1Min the other day...
12/08/2012-Wed Warmup Row 500M then 2 Sets 10 PVC Squats 10 push-ups 10 Goodmornings 10 Lunges Strength: 8 x 2 Front Squat Builder 2 Every 2 Minutes for 16 Minutes, Perform 2 Reps On the 0-2 @ 80% On the 4-6-8@ 85% On the 10-12-14 @ 90% 125-135LB WOD: 60 Grit 5 Intervals - 2:00 minutes on, 2:00 minutes rest 10 Clusters Max Cal Assault Bike in remaining time 34 Cal on Bike, 55LB on Clusters- That was a good one |
Re: The Shed 'O Pain
Thanks Patrick. I want to work up to three minutes on the pull up bar. Forearms will be burning for sure.
Yesterday 3 problems 10 Push ups 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. Flat Edge Pyramid Training 4 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) 0# 2. 2 finger (RPTC): 3 sets of 3-6-9-12. -20# 3. Sloper Crimp 3 sets of 3-6-9-12 -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 5 x 5 ab wheel roll outs 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# 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: Trapbar Deadlift x 8 reps 205# 60 seconds rest Dips x 8 reps 60 seconds rest Neutral Grip Pull-ups x 8 reps 60 seconds rest Rogue Echo Bike (30 seconds work + 30 seconds rest) x 10 96 calories, 2.35 miles Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday 12/11/21
Climbed at Rock Mill. 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 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 2-3-5-2-3-5-2-3 Back Squat 95, 95, 115# Floor Press 53, 62, 70# TRX Inverted Row +50# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (2-53# KBs) 5 rounds 8:06 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, 2, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 70# Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 rounds Worked in 5 sets of 10 reverse wrist curls. Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
2 problems
10 push ups 10 band pull aparts (10 second two finger hang) x 5 10 pronators x 5/20 Flexbar Reverse wrist curls x 5 10 rounds Got this done in a little under an hour. |
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# 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: Trapbar Deadlift x 6 reps 205# 60 seconds rest One Armed KB Press x 6 reps each arm 35# KB 60 seconds rest Neutral Grip Pull-ups x 6 reps 60 seconds rest Rogue Echo Bike 2 miles for time: 4:57 72 calories Always a tough one. Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
12/18/21
Climbed at Rock Mill with Jeff. First time climbing together in almost 2 years. Fun. Today 12/19/21 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 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 of: Back Squats x 3 reps 95, 95, 115, 115, 115, 115, 135, 135# 60 seconds rest One-armed floor press x 3 reps 53, 62, 70, 70,… 30 seconds rest TRX Inverted Rows +50# 30 seconds 15 calories on Echo Bike Farmer’s Carry 2 laps around Shed 62 & 70# KBs -Switch arms and direction after 1 lap Four rounds 11:35 Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# 2 sets of 15 leg extensions on reverse hyper. 120# -Works well. The back squats made my right knee sore. I’m just not built for any type of barbell squat. I need to stick to goblet squats, KB front squats, and various types of split squats. |
Re: The Shed 'O Pain
Nice work Tim-
12/17/2021- Friday Strength: 3 x 1 3 position Snatch work High Hang Snatch 3reps x 3sets 60-65% *Unbroken Sets* Below the Knee Snatch (Not on floor) 2reps x 3sets 70-75% *Unbroken Sets* Snatch from Floor 1rep x 6sets 75-95% Went at if very lite as my shoulder was hurting. stuck to 35lb bar did on at 55LB WOD: 3 Rounds for Time: 12 Hang Power Snatch 18 Lunges L1: (75/55) L2: (95/65) | Front Rack Lunges L3: (95/65) | Overhead Lunges Again VERY Lite 35lb Bar. Did OV Lunges. 4:04 went real fast..... |
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, 44, 53, 62 & 1 w/70# 3 rounds Kettlebell Rep Ladder 62# (150 swings total) -on the minute 5 5-10 5-10-15 5-10-15-20 5-10-15 5-10 5 KB Press Ladder (3-2-1) X 3, 35, 44, 53 Worked in 5 sets of 20 Flexbar Wrist Curls & 4 sets of 10 pronators Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
You too Patrick. Merry Christmas!
12/23/21 Climbed at Rock Mill with Ryan. Today 12/24/21 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 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 3 sets of: One Legged Deadlift x 8 reps 2 35# KBs 60 seconds rest DB Bench Press x 10 reps 40# DBs 60 seconds rest Neutral Grip Pull up x 8 reps 60 seconds rest Three rounds for time of: Rogue Echo Bike 0.5 miles 24 Kettlebell Swings 53# 12 Box Jumps (20″) 10:41 (1/25/17 w/Air-Dyne) 11:06 today Banded Hip Stretches 5 ring muscle ups (1 w/8# med ball) 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
4 x 4 Interval Training on Treadmill
10 minute warmup 3.5 mph @ 1% incline -4 minutes First interval 4 mph @ 15% heart rate peaked at 147 3 minute active rest 3.0 mph @ 0% incline -4 minutes First interval 4 mph @ 15% heart rate peaked at 152 3 minute active rest 3.0 mph @ 0% incline -4 minutes First interval 4 mph @ 15% heart rate peaked at 152 3 minute active rest 3.0 mph @ 0% incline -4 minutes First interval 4 mph @ 15% heart rate peaked at 153 5 minute cool down 3.0 @ 0% incline 40 minutes total The goal was to get my heart rate @ 90% for all 4 intervals. Not quite there. Also I felt like it took me most of the four minutes to get close to 90%. It's only supposed to take 1-2 minutes to get to 90%. A good workout regardless. Might be a once a week workout. |
Re: The Shed 'O Pain
12/26/21
Climbed at Rock Mill with Jeff. Today 12/27/21 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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 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 4 sets of: Goblet Squats x 6 reps 60# DB 60 seconds rest One-Armed DB Bench Press x 6 reps each arm 53# KB 60 seconds rest TRX Inverted Rows x 6 reps +15# 60 seconds rest For time: 1 mile - Rogue Echo Bike 25 Kettlebell Swings 70# 25 Strict Pull-Ups (these took the longest) 8:55 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 minutes of cervical traction |
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, 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 88# Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 minutes of cervical traction |
Re: The Shed 'O Pain
12/30/21
Climbed at Shaker Rocks with Ryan. Today -Birthday Benchmark Workout 12/31/21 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 35, 45, 53# 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 Benchmark Exercises 1. Turkish Gets Ups 1 @ 35, 44, 53, 62, 70, & 88# each arm. Dropped the left hand 88# on the way down. 2. KB Clean & Press 3 w/35s, 2 w/44s, & 1 w/53s 3. KB Front Squats 5 @ 35s, 44s, 53s 4. 10 kettlebell swings @ 88# 5. 5 ring muscle ups 0, 0, 0, 8, 20# 6. 1 attempt at a bar muscle up -fail 7. 1 handstand push up 8. Rogue Echo Bike -Tabata Protocol, 52 calories (last year I got 53 calories) Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 minutes of cervical traction Annual Video [url]https://www.youtube.com/watch?v=AXS-8E9lLD0[/url] WFS |
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# 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: Trapbar Squat x 8 reps 185# 60 seconds rest KB Bench Press x 8 reps 53s 60 seconds rest TRX Row x 8 reps 60 seconds rest 10 sandbag over the shoulder throws (50#) 20 double unders 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Cervical Traction-5 minutes |
Re: The Shed 'O Pain
2 problems
10 Push ups 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. open crimp on small wooden rung on campus board: 3 sets of 3-6-9 +5# 2. 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts Deep squat holds |
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, 44, 53, 62 & 1 w/70# 5 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 KB Press Ladder (3-2-1) X 2 -35, 44, 53 Worked in 3 sets of 20 Flexbar Wrist Curls & 3 sets of 10 pronators Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday (1/5/22)
2 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. open crimp on small wooden rung on campus board: 3 sets of 3-6-9 +10# 2. 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 5 sets of 5 Ab Wheel Roll Outs Deep squat holds Today (1/6/22) 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar x 5 reps each arm 35, 45, 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: Bulgarian Split Squat x 4 reps each leg 25# DBs 60 seconds rest One-arm DB Bench Press x 4 reps each arm 60# DB 60 seconds rest Neutral Grip Pull-up x 4 reps +10# 60 seconds rest Rogue Echo Bike 10 calories :33 20 calories 2:47 30 calories 5:52 20 calories 8:18 10 calories 9:55 1 minute rest between efforts Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# For whatever reason tonight was a bit of a grind. |
Re: The Shed 'O Pain
1/8/22
Climbed at Rock Mill. Today 1/9/22 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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 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 2-3-5-2-3-5-2-3 Trapbar Deadlift 185, 205, 225# Dips TRX Inverted Rows +50 sandbag Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (2-53# KBs) 5 rounds 9:08 Banded Hip Stretches -Supine PN distraction hip mobility -Copenhagen lifts x 5 each leg -Seated band IR pull aparts with ball -KB hip flexor lifts with hands on wall -Banded wall clams 5 ring muscle ups 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, 2, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 70# Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
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