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Re: The Shed 'O Pain
Recovery Day!
Agile 8 Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 35# 10 pronators 3 rounds VooDoo Floss on Elbows Rice Bucket Routine |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44#
Strict Supinated Grip Pull ups x 6 reps 0, 10# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 35# 10 pronators 2 rounds A. Three sets of: Hexbar Deadlift x 8 reps 185# Rest 60 seconds Neutal grip Inverted Rows x 8 reps Rest 60 seconds Push-Ups x Max Reps without slowing down. 28, 21, 21 reps Rest 60 seconds B. Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 48 calories A few stretches and cartwheels. |
Re: The Shed 'O Pain
4 problems
20 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 4, Workout 2 Every 45 seconds 1. Half Crimp Hang on RPTC: 3 sets of 3-6-9-12 10# 2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20# 3. Campus Sloper 3 sets of 3-6-9-12 20# Worked in Ring Dip ladder (2-3-5-2-3-5-2-3) and Deep squat holds. |
Re: The Shed 'O Pain
Agile 8
3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. 10 pronators each arm -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators A. Alternating Reverse Lunges x 10 reps 50# sandbag 45 seconds rest Sloper Campus Lap x 2 laps 45 seconds rest Dumbbell Bench Press x 8 reps 40# DBs 45 seconds rest 5 rounds B. Rogue Echo Bike 2 miles for time 4:59 72 calories Finally broke 5 minutes. Very painful (in a good way). 2 strict ring muscle ups 20 Flexbar Wrist Extensions Deep Squat Hold 3 rounds |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff and Beth. Today 5/19/19 Agile 8 7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict Supinated Grip Pull ups x 6 reps 0, 10, 20# Kettlebell Arm Bars x 5 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 35# 10 pronators 3 rounds Ladder 2-3-5-2-3-5-2-3 Double KB Front Squat 35, 35, 44# KBs Strict Pull Ups 0, 10, 20# Ring Dips Rogue Echo Bike 10 X (60s work + 60s rest) @ 65 rpm 148 calories Banded Hip Stretch Deep Squat Hold Groin Stretch |
Re: The Shed 'O Pain
Yesterday
Recovery Day! Agile 8 Rice Bucket Routine VooDoo Floss on Elbows Rock Prodigy Forge Pinch Ladder EMOM 3 sets -35# 3-6-9 seconds Today 5/21/19 Agile 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 35# 10 pronators 5 sets of: Trapbar Deadlift x 5 reps 30-45 seconds rest Inverted Neutral Grip Row x 8 reps 30-45 seconds rest One-armed KB Floor Press x 5 reps 53, 53, 62, 62, 62# 30-45 seconds rest Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 47 calories 2 strict ring muscle ups 20 Flexbar Wrist Extensions Deep Squat Hold 3 rounds |
Re: The Shed 'O Pain
4 problems
20-15-15 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 1, Workout 1 EMOM 1. Half Crimp Hang on RPTC: 3 sets of 3-6-9 15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20# 3. Rock Prodigy Forge Sloper Hold 3 sets of 3-6-9 -20, -15, -10# One-Armed KB Press ladder 35# (2-3-5-2-3-5-2-3) and Deep squat holds. |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 63#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 35# 10 pronators 3 rounds Ladder 2-3-5-2-3-5-2-3 Double KB Front Squat 35#, 35#, 44# Strict Chin Up 0. 10, 20# Ring Dips Rogue Echo Bike 27-21-15-9 calories 4-3-2-1 laps on sloper campus board 11:36 6 cartwheels (3 each side) |
Re: The Shed 'O Pain
Yesterday
Bouldered with Jeff and Beth at Rock Mill. Didn't send much but came close to some hard problems. Fun as usual. Today Agile 8 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. 10 pronators each arm -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators Ladder 2-3-5-2-3-5-2-3 Posted Single-Leg Deadlift 35# KBs Inverted Neutral Grip Row 10#, 20#, 20# One-Armed KB Floor Press 53, 62, 70# Rogue Echo Bike 10 X (60s work + 60s rest) @ 66 rpm 154 calories Yoga Flow w/Mary Child's Pose Downward Dog Warrior 1&2 Fun working out with Mary. |
Re: The Shed 'O Pain
Recovery Day!
Agile 8 2 TGU's each arm 35, 44, 53, 62, 70# 5 Banded Archer Pulls (I'm taking up archery again after 25 years) 5 rounds Rock Prodigy Forge Pinch Ladder EMOM 3 sets -30# 3-6-9 seconds Rice Bucket Routine VooDoo Floss on Elbows |
Re: The Shed 'O Pain
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 rep 30# 10 pronators 3 rounds A. 3 sets of: Double Kettlebell Front Squat x 8 reps 35# KBs 45 seconds rest Ring Muscle Ups x 5 reps (done as singles) 45 seconds rest Hip Extensions x 10 reps 45 seconds rest B. Rogue Echo Bike 2 miles for time 4:59 72 calories Felt a little easier this time. 6 cartwheels in the yard |
Re: The Shed 'O Pain
It seems the log is missing almost 3 months of entries. Bummer.
August 13, 2019 8/13/19 2 problems 15 push ups 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 1, Workout 2 EMOM 1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9 15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -10# Worked ring dip ladder. 2-3-5-2-3-5-2-3 Deep Squat Holds Balance Training |
Re: The Shed 'O Pain
8/14/19
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# 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 3 sets of: A1 Kettlebell Swings x 10 reps 88# A2 Banded Overhead Press x 5 reps 70# A3 2KB Farmer Carry 53# KBs 3 sets of: B1 KB Row x 6 reps 62# B2 2DB 16 Reverse Lunge x 16 reps B3 Lateral Raises x 15 reps Finisher Treadmill Sprint 10 seconds, rest 50 8.0mph @ 12% incline 2 ring muscle ups 10 reverse wrist curls deep squat hold 3 rounds |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea 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 35# 10 pronators 3 sets of: A1 Goblet Squat x 15 reps 40# A2 Sloper Campus x 4, 3, 3 laps A3 Shin Box Progressions [URL="https://www.youtube.com/watch?v=zJyt8HcA6RQ"]https://www.youtube.com/watch?v=zJyt8HcA6RQ[/URL] WFS 3 sets of: B1 Barbell Bench Press x 6 reps 95, 115, 135# B2 Single Leg Glute Bridges x 10 reps B3 Side Plank 30 seconds each Side Finisher Rogue Echo Bike 10 X (60s work + 60s rest) 65-67 RPM 151 calories 4.21 miles Banded Hip External Rotation Stretch |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Fun. Today 8/18/19 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# 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 3 sets of: A1 Trap Bar Deadlift x 5 reps 185, 195, 205# A2 Zig-Zag KB Overhead Press x 5 reps 35# KBs A3 Waiters Walk + Farmers Carry 35/53# 3 sets of: B1 Neutral Grip Inverted Row x 10 reps B2 Weighted Step Ups x 8 each leg 25# DBs B3 Push Ups x 25 reps Finisher Treadmill Sprint 11 seconds, rest 49 seconds 8.0mph @ 12% incline Shin Box Progressions |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea 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 35# 10 pronators 3 sets of: A1 Double KB Front Squat x 5 reps 35s, 35s, 44s A2 Supinated Grip Pull Up x 10 reps A3 Shin Box Progressions 3 sets of: B1 One Armed Floor Press x 5 reps 53, 62, 62# B2 Single Leg Deadlift x 5 reps each leg 2 44# KBs B3 Ab Wheel Roll Outs x 10 reps Finisher Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 48 calories 1 ring muscle up 0, 0, 0, 8, 20# 20 Flexbar Wrist Extensions Deep Squat Hold 5 rounds |
Re: The Shed 'O Pain
3 problems
2 TGUs each arm 44, 53, 62# 10 second 2-finger hold 10 pronators each arm 3 rounds Hangboard Ladder Training-Moonboard Week 1, Workout 1 EMOM 1. Right Hand 2-finger #6/Left Hand 3-finger #5 0 pounds 2. Left Hand 2-finger #6/Right Hand 3-finger #5 0 pounds 3. Moonboard Sloper w/thumb catch 0 pounds Worked in 10 sets of 10 push ups Deep Squat Holds |
Re: The Shed 'O Pain
8/21/19
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35# Strict Neutral Grip Pull ups x 5 reps Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 1 round On the 2 minutes: 15 kettlebell swings 53# 5 goblet squats 53# 1 ring muscle up 10 rounds Shin Box Progressions A quick workout today. School is starting. Open House tonight. |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea 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 35# 10 pronators 2-3-5-2-3-5-2-3 Hexbar Deadlift 205# Kettlebell Press 35, 35, 44# Supinated Grip Pull Up 10, 20, 30# Echo Bike For Time: 10 calories 0:39 20 calories 2:49 30 calories 5:49 20 calories 8:09 10 calories 9:45 Rest 1 minute between efforts. Shin Box Progressions Worked out with Mary. Fun! |
Re: The Shed 'O Pain
4 problems
10 problems 10 second 2-finger hang 10 pronators each arm 5 rounds Feels like fall this evening. Nice to climb in the shed. |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# 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 Circuit 1 Glute Bridge x 15 reps 50# sandbag DB Bench Press x 15 reps 40# DBs Shin box Progressions 3 rounds Circuit 2 Goblet Squat x 15 reps 40# Neutral Grip Row x 8 reps Sliding Pike Ups x 8 reps Finisher Rogue Echo Bike 10 X (60s work + 60s rest) @ 65-70 rpm 155 calories Spent yesterday moving my mom into her new condo. After 30 years she finally can't maintain her house. Sad but necessary. Going back today. I tried to take it easy on my spine today. So far I feel pretty good. |
Re: The Shed 'O Pain
2 problems
10 push ups 2-finger hand 10 seconds 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 1, Workout 2 EMOM 1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9 20# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#* 3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -10# Worked in 10 sets of 10 band pull aparts. |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea 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 35# 10 pronators Circuit 1 Double KB Squat x 5 reps 70,70, 88# Pull Up x 5 reps 10, 20, 20 pounds Ab Wheel Roll Outs x 10 reps Circuit 2 Kettlebell Swing x 10 reps 88# Ring Dips x 8 reps Side Plank 30 seconds each side Metabolic Finisher Rogue Echo Bike 2 miles for time 4:58 72 calories Shin box Progressions I had a coughing fit after riding the bike. :confused: |
Re: The Shed 'O Pain
3 problems
2 Turkish Get Ups each arm 44, 53, 62# 10 2-finger hang 10 pronators 3 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 1, Workout 2 EMOM 1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9 20# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#* 3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -10# Worked in 27 sets of 5 push ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff and later Beth. Fun Today 9/1/19 WARM UPS Child Pose Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Shin Box Progressions Clam Shell x 20 Heel Sit T-Spine Ext. Rot: 8ea Standing Ankle Stretch Bird Dog x 20 Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 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 sets of: A1 Trapbar Deadlift x 8 reps 175# A2 Double KB Press x 8 reps 35# A3 Suitcase Carry 62# 3 sets of: B1 Neutral Grip Inverted Row x 8 reps B2 Reverse Lunge x 8 reps each leg 50# Sandbag B3 Front Lever Progressions A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal. •**Recover until your heart rate slows to 70% of HRmax. •**Burst again up to 90-95% of your HRmax. •**Repeat the burst cycle until 20 minutes have elapsed. 208 - (0.7 X Age) = HR max 171.6 90% = 154 95% = 163 70% = 120 Rogue Echo Bike 7 bursts complete. I was on the eighth when 20 minutes elapsed. Hard. Deep Squat Hold |
Re: The Shed 'O Pain
WARM UPS
Child Pose Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Shin Box Progressions Clam Shell x 20 Heel Sit T-Spine Ext. Rot: 8ea Standing Ankle Stretch Bird Dog x 20 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 35# 10 pronators -5 1 Hand Swings -5 1 Hand Snatches -5 1 Hand Cleans -5 Presses -5 1/2 Rack Squats -1 Reverse Turkish Get Up. Switch Arms 3 rounds 1 ring muscle up 20 Flexbar Wrist Extensions Deep Squat Hold 5 rounds Mary worked out with me this morning. Fun. Happy Labor Day everyone! |
Re: The Shed 'O Pain
2 problems
push-ups 10-15-20-15-10 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 2, Workout 1 EMOM 1. Open Crimp Hang on Small Campus Rung: 4 sets of 3-6-9 20# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -10# 3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -10# Ring Dip Ladder 2-3-5-2-3-5-2-3 |
Re: The Shed 'O Pain
September 04, 2019
9/4/19 Achieve Fitness Day 1 Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat A Broad Jump 3 x 5 jumps B BB Deadlift: Conventional x 8 reps 135, 145, 155, 165# B Marching Glute Bridge 4 sets C 2 DB Walking Lunge 2 25# DBs C Stability Ball Front Plank Extensions 3 sets D 2 DB Long Press (thruster) 2 25# DBs D 2 KB Farmer Carry 2 53# KBs 3 sets E "All the Squats" 4 Rounds of: 15 Speed Squats 15 Squat Jumps 30 Seconds Squat ISO Hold - Rest 60 secs. between sets |
Re: The Shed 'O Pain
9/5/19
2 problems push-ups 10-15-20-15-10 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 2, Workout 2 Every 45 seconds 1. Open Crimp Hang on Small Campus Rung: 4 sets of 3-6-9 20# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -10# 3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -10# 5 sets of 5 ring dips and deep squat holds. |
Re: The Shed 'O Pain
Yesterday
Climbed at Hinckley with friends. Very busy. I still got quite a bit done. Today 9/8/19 Achieve Fitness Day 2 Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 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 A. Plyo Push Up 3 x 5 reps B. Strict Neutral Grip Pull up x 5 reps 4 rounds +10# B. Hollow Hold with Plate Pullover x 9 3 rounds 10# C.2DB Alternating Incline Bench x 8 reps 4 rounds 40# DBs C. Single Arm 1 DB Bench Supported Reverse Flye x 8 reps 3 rounds 10# D. Single Arm KB Push Press x 6 reps ea 44# D. Standing Anti-Rotation Press x 10 reps ea red band 3 rounds E. 2DB “Shoulder Burnout” - Perform 10 2DB front raises, 10 lateral raises, and 10 overhead presses - 3 sets w/60 seconds rest between 10# DBs Finisher Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 48 calories |
Re: The Shed 'O Pain
9/9/19
Achieve Fitness Day 3 Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 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 35# 10 pronators A. Box Jump 4 x 5 reps B. BB Squat 4 x 8 reps 95, 105, 115, 125# B. Seated Wall Slide 4 x 8 reps C. 2KB Romanian Deadlift 3 x 8 reps 70, 88, 106# C. Stability Ball Glute Bridge 3 x 20 reps D. 2DB Step Up 3 x 8 reps ea 50# D. Side Plank w/DB Reach Through 10# E. “Glute Trio” 10 2.5 Goblet Squats, 10 Low Hold RDLs, 10 Weighted Glute Bridges 3 sets with 60 seconds rest. |
Re: The Shed 'O Pain
Achieve Fitness Day 4
Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 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 MB Double Clutch Floor Slam 3 x 5 A. Neutral Grip Inverted Row x 8 reps A. Single Leg Push-up x 20 reps 4 rounds B. Pull-up 4 x 8 reps B. Seated L-Sit Leg Raise 3 x AMAP C. 2DB Lateral Raise 3 x 10 reps C. Standing Single Arm Band Row 3 x 10 reps ea D. Speed Skaters 5 x 30 secs w/30 seconds rest |
Re: The Shed 'O Pain
9/12/19
2 problems push-ups 10-15-20-15-10 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 3, Workout 1 Every 36 seconds 1. Open Crimp Hang on Small Campus Rung: 5 sets of 3-6-9 20# 2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15# 3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -15#, 15#, 10#, 10#, 0# |
Re: The Shed 'O Pain
Yesterday 9/14/19
Bouldered at Rock Mill with Jeff and Beth. Today Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 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 35# 10 pronators 2-3-5-2-3-5-2-3 Trap Bar Deadlift 195, 195, 225# Pronated strict pull up 10# KB Floor Press An Wheel Roll Outs Stomach felt a little queasy so I skipped the finisher. |
Re: The Shed 'O Pain
9/17/19
2 problems push-ups 10-15-20-15-10 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 4, Workout 1 Every 45 seconds 1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9-12 20# 2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15# 3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9-12 10#, |
Re: The Shed 'O Pain
9/16/19
Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 2 TGUs each arm 44, 53, 62, 53, 44# 10 band pull aparts 10 band dislocates 3 pull ups- various grips 5 push ups 5 rounds 15 kettlebell swings 44# 5 goblet squats 44# 1 ring muscle up 10 rounds Every 2 minutes 9/17/19 2 problems push-ups 10-15-20-15-10 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 4, Workout 1 Every 45 seconds 1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9-12 20# 2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15# 3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9-12 10#, |
Re: The Shed 'O Pain
Warm Up
Crocodile Breathing Off Knees Quadruped Neck Nods* 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat* 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 20 Flexbar Wrist Extentions 3 sets of: Trapbar Deadlift x 8 reps 195# 45 seconds rest Double See-Saw Kettlebell Press x 8 reps 35# KBs 45 seconds rest Neutral Grip Inverted Rows x 8 reps 45 seconds rest Echo Bike For Time: 10 calories 0:38 20 calories 3:01 30 calories 6:05 20 calories 8:30 10 calories 10:08 Rest 1 minute between efforts. |
Re: The Shed 'O Pain
9/20/19-9/22/19
Spent the weekend climbing with Kent at New River. Did a redpoint ascent of "Freakee Styee." Last redpointed the climb probably about 15 years ago. I had a good time climbing and hiking with Kent. 9/23/19 Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 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 35# 10 pronators 4 sets of: Trapbar Deadlift x 6 reps 195# 45 seconds rest Ring Dips x 6 reps 45 seconds rest Goblet Squats x 6 reps 53, 53, 62, 62# 45 seconds rest Neutral Grip Pull Ups x 6 reps 10# 45 seconds rest 21-18-15-12-9-6-3 Echo Rouge Bike x calories Kettlebell Swings x reps 44# Push-Ups x reps 19:38 |
Re: The Shed 'O Pain
9/25/19
2 problems push-ups 10-15-20-15-10 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 2 Every 45 seconds 1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9-12 20# 2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15# 3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9-12 -10#, |
Re: The Shed 'O Pain
9/26/19
Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods* 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat* 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 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 2-3-5-2-3-5-2-3 Trapbar Deadlift 195, 210, 225# Double Kettlebell Press 35s, 35, 44s Double Kettlebell Front Squat 35s, 35s, 44s Pronated Strict Pull Up 10, 20, 30# B. Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 47 calories 2 ring muscle ups 20 Flexbar Wrist Extensions 3 rounds |
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