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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 TGUÂ’s each side 35, 44, 53, 62# 10 Kettlebell Swings 5 pushups 10 rounds 62# 10:50 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# A cold shower afterwards. Felt good and puts me in a good frame of mind. |
Re: The Shed 'O Pain
Yesterday (6/15/22)
Climbed at Rock Mill with Kent and Justin. Three new purples and two new blues. Later-Walked 1.5 miles 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm bars x 5 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 4 sets: Assisted Skater Squats x 6 each leg 30 seconds rest -15, -15, -10, -10# 30 seconds rest Banded Unstable Bar Bench Press x 6 reps 35# KBs 30 seconds rest TRX Inverted Row x 6 reps +25# 30 seconds rest Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 15:03 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# Elbow VooDoo Floss |
Re: The Shed 'O Pain
Yesterday (6/18/22)
Climbed at Rock Mill with Kent and Dale. No new problems. Repeated 3 blues and all the purples. Worked on a white too. Maybe. Later-Walked 2 miles 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm bars x 5 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: Trapbar Deadlift x 8 reps 195# 30 seconds rest Banded KB Press x 8 reps 35# 30 seconds rest Supinated Grip Pull ups x 8 reps 30 seconds rest Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) 5 rounds 14:43 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Elbow VooDoo Floss 3 x 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
Yesterday
3 mile walk in the morning & 1.7 walk in the evening Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Today (6/21/22) 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 10 TGUS/2 @ 35, 44, 53, 62, 70# 10 rounds of: 15 kettlebell swings 53# 5 goblet squats 40# 5 push ups E2MO2M Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Elbow Flossing |
Re: The Shed 'O Pain
Yesterday (6/22/22)
Climbed at Rock Mill with Norm, Kent, and Justin. Later: Walked a total of 3 miles. Morning and evening walk. Elbow work (extensions, pronators, floss, and stretches) Today (6/23/22) 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm bars x 5 each arm 35, 44, 53 (with twist at the top) Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: ATG Split Squat x 6 reps each leg 25, 30, 35, 40# 30-60 seconds One-armed floor press x 6 reps 53# 30-60 seconds TRX Inverted Row x 6 reps +25# 30-60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) 5 rounds 14:44 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Elbow VooDoo Floss 3 x 20 Flexbar Wrist Extensions Ice Bath |
Re: The Shed 'O Pain
Yesterday 6/24/22
5.5 miles total walking spread out in three walks. 3, 1, 1.5 Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 Today 6/25/22 2 problems 10 push ups (5 rounds) 10 second hang (5 rounds -20, -15, -10, -5, 0#) 10 pronators/20 Flexbar Wrist Extensions 10 rounds |
Re: The Shed 'O Pain
Today (6/26/22)
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# 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 3 sets of: Kick Stand Trapbar Deadlifts x 4 reps each side 30-60 seconds Banded KB Press x 8 reps 30-60 seconds Pronated/supinated grip pull up x 4 reps each grip Rogue Echo Bike 10 calories :32 20 calories 2:40 30 calories 5:35 20 calories 7:54 10 calories 9:25 1 minute between efforts 9:25 PR Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
3 mile walk Today (6/28/22) Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) X 5 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 10 TGUS/2 @ 35, 44, 53, 62, 70# 10 rounds of: 15 kettlebell swings 53# 5 goblet squats 40# 5 push ups E2MO2MO2M A bit of a grind today. Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# Elbow Flossing |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill. Two new blues. I need to finish a purple. 1.2 mile walk Today (6/30/22) 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm bars x 5 reps each arm 35, 35, 45# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: ATG Split Squat x 5 reps each leg 35, 44, 53, 62, 62# 30-60 seconds One-armed Banded KB press x reps 35# 30-60 seconds Chest Supported Dumbbell Row x 5 reps 40# DBs 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:38 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups 20 Flexbar Extentions Elbow Flossing |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent and Jeff. Sent a hard purple and a new blue problem. Also repeated 2 blues. Later: Walked 1.5 miles with Lisa and Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds Today (7/3/22) 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm bars x 5 reps each arm 35, 45, 45# 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 195, 205, 215# 30-60 seconds KB Bench Press x 4 reps 45, 53# KBs 30-60 seconds Pronated/Supinated Pull Ups x 4 reps +10# 30-60 seconds Rogue Echo Bike 10 minutes 3.82 miles, 125 calories PR Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups 2 sets of 20 Flexbar Extensions Elbow Flossing |
Re: The Shed 'O Pain
Yesterday
2 mile walk Today 7/5/22 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 62# Rest 2-3 3-4 3 Dips 4-5 3 Dips Rest 5-6 5 rounds Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 sets of 10 Pronators 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
7/6/22
2 problems 10 push ups 10 second hang 5 rounds 10 pronators 5 rounds Every 2 minutes 10 second hang on small campus rung 0, 0, 5, 5, 10, 10, 15, 15, 15, 15, 15, 15 5 sets of 20 Flexbar Wrist Extensions Deep Squat Holds 3 sets of 10 tib raises I have a bit of a cold which is why I didn’t climb at Rock Mill. My Ice Barrel arrived today. No more bath tub ice baths. |
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 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 5 sets of: Trapbar Deadlift x 1 rep 225# ATG Split Squat x 5 reps each leg 35, 35, 45, 45, 53# 30-60 seconds Banded KB Press x 5 reps 35, 35, 35, 45,45# 30-60 seconds TRX Inverted Row x 5 reps +25# 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 9:13 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Saturday 7/9/22
Bouldered at Rock Mill with Kent and Jeff. Sent the new purples and blues. One new orange. Worked on a white that could go next time. Later: Walked 1.5 miles with Lisa and Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:40 Today 7/12/22 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm bars x 5 reps each arm 35, 45, 45# 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 Deadlifts x 6 reps 88# ATG Split Squat x 6 reps 35, 45, 45, 45# 30-60 seconds KB Floor press x 6 reps 53, 62# KBs 30-60 seconds Pronated/Supinated Pull Ups x 3 + 3 reps +10# 30-60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 9:36 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups 3 sets of 10 tib raises |
Re: The Shed 'O Pain
Yesterday 7/13/22
Bouldered at Rock Mill with Kent and Justin. Sent the new purples and blues. One new orange. Sent the white I was working on Saturday first go. Good day. Today 7/14/22 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 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 8 sets of: Trapbar Deadlift x 1 225# (5 sets) Goblet Squats x 3 reps 60# DB 30 seconds Dips x 3 reps 30 seconds Pronated/Supinated Grip Pull Ups x 3 reps +20# 30 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer’s Walk 2-53# KBs (up and down sidewalk) 5 rounds 13:00 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises |
Re: The Shed 'O Pain
7/15/22
Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 3 sets of 10 pronators 3 sets of 20 Flexbar Wrist curls 3 sets of 10 tib raises Elbow Flossing 1.5 mile walk Yesterday 7/16/22 Bouldered at Rock Mill with Kent and Kevin. Lots of repeats. Good day. Climbing well lately. 2 mile walk later. Today 7/17/22 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# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 reps each side 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) ATG Split Squat x 8 reps each side 35, 40, 40# 30 seconds Banded KB Press x 8 reps 35# 30 seconds TRX Row x 8 reps 30 seconds Rogue Echo Bike :20 sprint + 1:40 rest 5 rounds 51 calories 0.99 miles Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises 3 ring muscle ups 3 sets of 20 Flexbar wrist extensions Later 1.5 mile walk |
Re: The Shed 'O Pain
7/19/22
Bouldered at Rock Mill with Kent and Randy. A few repeats and two new purples and one new blue, all flashes. 1.5 mile walk later. 7/20/22 2 mile walk Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 (9:28) 3 sets of 10 pronators 3 sets of 20 Flexbar Wrist curls 3 sets of 10 tib raises Elbow Flossing 1.5 mile walk in the evening. Today 7/21/22 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# 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) Assisted Skater Squat x 6 reps each side 60 seconds KB Bench Press x 6 reps 53# 60 seconds Pull/Chin Up x 6 reps 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:45 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises 3 ring muscle ups 3 sets of 20 Flexbar wrist extensions Elbow Flossing Later 1.5 mile walk |
Re: The Shed 'O Pain
Friday
7/22/22 Bouldered at Rock Mill with Kent and Justin. I sent a new blue and orange. The hard purple went unsent. 2 mile walk later. Saturday 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# 30 Minute EMOM 10 KB Swings 62# 12 Push ups 6 Goblet VMO Squats w/slant board 40# 2 Rope ascents 6 20” Box Jumps 6 ab wheel roll outs 5 rounds 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises 3 sets of 20 Flexbar wrist extensions 3 sets of 10 pronators 1.5 mile walk later. |
Re: The Shed 'O Pain
2022 Wild Iris Trip
July 27 Zorro Wall Huggy’s Pull-up 5-9 Wet Wipe aWhet 5.10b Cirque du Sauve 5.10b Gaucho 5.10d The Hangman 5.10 c/d One Trick Sheep 5.11a July 28 OK Corral Red Ryder 10a Winchester Pump 11a Jaba the Hut 10b Megan’s Canadian Lover 10a The Duke 11a (three goes but couldn’t quite get it clean) July 29 Western Grip 10- Rio Bravo 10a The Duke 11a redpoint Rooster Cogburn 11d (TR clean 2nd go) July 31, 2022 Workout at Airbnb in Winter Park, CO WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 each Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 8 Goblet Squat/8 Bulgarian Goat Bag Swings 35, 45, 50# 8 Machine Bench Press 8 Lat Pull Downs 3 rounds Leg Press x 8 reps Machine Press x 8 reps Lat Row x 8 reps 3 rounds August 1, 2022 4 mile hike in RMNP. August 3, 2022 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# 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) ATG Split Squat x 8 reps each leg 35# 60 seconds KB Banded Press x 8 reps 35# 60 seconds Pull/Chin Up x 8 reps (4+4) 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 16:49 slow! Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises 3 ring muscle ups 3 sets of 20 Flexbar wrist extensions Elbow Flossing |
Re: The Shed 'O Pain
Thursday
8/4/22 Bouldered at Rock Mill with Kent and Justin. I sent two new blues. The hard purple went unsent. 1.5 mile walk later. Friday 8/5/22 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# 30 Minute EMOM 10 KB Swings 62# 12 Push ups 6 Goblet VMO Squats w/slant board 40# 2 Rope ascents 15’ 6 20” Box Jumps 6 ab wheel roll outs 5 rounds 3 sets of 15 Reverse Hypers 120# Banded hip Stretches 3 ring muscle ups 3 sets of 10 tib raises 3 sets of 10 pronators 1.5 mile walk later. |
Re: The Shed 'O Pain
Saturday 8/6/22
Bouldered at Rock Mill with Kent and Justin. I sent a hard orange in the cave. 1.8 mile walk later. Sunday 8/7/22 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# 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 1 rep 225# (5 reps total) Goblet Squats x 6 reps 60# 30-60 seconds Bench Press x 6 reps 115# 30-60 seconds TRX Inverted Row x 6 reps +20# 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer’s Walk 2-53# KBs (up and down sidewalk) 5 rounds 13:48 1.5 mile walk in the evening. |
Re: The Shed 'O Pain
Monday 8/8/22
Zone 2 walk on the treadmill. 45 minutes. Tuesday 2 problems 10 push ups 10 second 2-finger hang 10 pronators 5 rounds EMOM -One problem on steep wall. Wednesday 8/10/22 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# 30 Minute EMOM 10 KB Swings 62# 5 dips 5 Assisted Skater Squats each leg -20% 5 pullups 50 single unders 6 ab wheel roll outs 5 rounds 3 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 sets of 10 tib raises 3 sets of 20 Flexbar wrist extensions |
Re: The Shed 'O Pain
New River Trip
W/Norm August 11, 12, & 13 Thursday Summersville Ragged Reaction 5.9 Satisfaction Guarantee11a Useless Beauty 10a/b Friday Bubba City Wunderkind 5.6 Hi-C 5.10a St. Pauli Girl 5.10b/c Bubbaweiser 5.10d Fired for Sandbagging 5.12a Immaculate Combustion 5.10d Saturday Endless Party in my Mind 10b Freaky Stylee 12a Stuggled to the crux (didn’t fall) and then couldn’t do the crux move. Took a few good whippers. I’ll be back. George of the Gorge 5.9 (twice) Sunday August 14, 2022 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 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 45# 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) R Alt Lunges x 8 reps each leg 50# 60 seconds KB Banded Press x 8 reps 35# 60 seconds Pull/Chin Up x 8 reps (4+4) 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises 3 ring muscle ups 3 sets of 20 Flexbar wrist extensions Elbow Flossing |
Re: The Shed 'O Pain
Monday 8/15/22
Zone 2 walk on the treadmill. 30 minutes. Tuesday 8/16/22 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# 30 Minute EMOM 5 KB Swings 88# 12 Push Ups 5 Goblet Squats 60# 2 15’ Rope Ascents 50 single unders 7 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 2 sets of 10 tib raises 2 sets of 20 Flexbar wrist extensions 1.5 mile walk later. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hold 10 pronators 5 rounds Climbed strong. Good conditions. Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. Campus Rung by Door: 3 sets of 3-6-9 +10# (+15 next time) 2. 4 finger (RPTC): 3 sets of 3-6-9 +20# (+35 next time) 3. Full Crimp (RPTC) sets of 3-6-9 -20# Worked in 10 sets of 10 band pull aparts and deep squat holds. |
Re: The Shed 'O Pain
Yesterday Evening
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds Today (8/18/22) 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 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 45# 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 Split Squat x 6 rep each leg 35# KB 60 seconds KB Bench Press x 6 reps 53# KBs 60 seconds TRX Inverted Row x 6 reps + 35# 60 seconds Rogue Echo Bike 2 miles for time: 5:02 70 calories Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises 3 ring muscle ups 3 sets of 20 Flexbar wrist extensions |
Re: The Shed 'O Pain
Friday 8/19/22
Zone 2 walk on the treadmill. 45 minutes. 1.5 mile walk in the evening. Saturday 8/20/22 Climbed at Rock Mill Kent, Jeff, and many others. Climbed 3 blues and a really hard purple. A lot of new problems I wanted to send. I did a few. Sunday 8/21/22 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, 35, 45# 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 3 205# 30 seconds Dips x 3 reps 30 seconds Pronated/Supinated Grip Pull Ups x 3 reps +20# 30 seconds Rogue Echo Bike 10 calories :33 20 calories 2:41 30 calories 5:42 20 calories 8:03 10 calories 9:34 1 minute between efforts 3 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 sets of 10 tib raises 3 sets of 20 Flexbar wrist extensions |
Re: The Shed 'O Pain
8/22/22
Zone 2 walk on the treadmill. 45 minutes. 1.5 mile walk in the evening. BP 124/68 7:31 pm 8/23/22 2, 3, 4 problems 10, 20, 20 KB Snatches 35# each arm 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 +15# 2. 4 finger (RPTC): 3 sets of 3-6-9 +35# 3. Full Crimp (RPTC) sets of 3-6-9 -20# Worked in 10 sets of 10 band pull aparts and 10 Push ups Deep Squat Holds 8/24/22 BP 116/64 9:30 pm 8/25/22 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 1 rep 225# ATG Split Squat x 6 reps each leg 35# 30-60 seconds Double DB Press x 6 reps 40# DBs 30-60 seconds TRX Inverted Row x 6 reps +35# 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 8:46 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 2 sets of 10 tib raises 3 ring muscle ups |
Re: The Shed 'O Pain
Friday 8/26/22
1.5 mile walk in the evening. Saturday 8/27/22 Climbed at Rock Mill Kent and others. Climbed the two new purples and blues. Sent a hard blue I had tried last Saturday. I also flashed two oranges. 1.5 mile walk in the evening. Sunday 8/28/22 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 6 sets of: Trapbar Deadlift x 1 x 5 sets Double KB Front Squats 35s x 4 reps 60 seconds Bench Press x 4 reps 115, 125, 135# 60 seconds Pronated/Supinated Grip Pull Ups x 4 reps +10# 60 seconds Rogue Echo Bike x 15 calories Farmers Walk around house and through garage 4 rounds 9:24 3 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 sets of 10 tib raises 3 ring muscle ups |
Re: The Shed 'O Pain
8/29/22
Zone 2 walk on the treadmill. 45 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 BP 118/70 9:30 8/30/22 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 TGUs 2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 53# 5 dips 10 alternating reverse lunges 25# DBs 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches |
Re: The Shed 'O Pain
8/31/22
3 problems push ups 15, 20, 15 10 second 2-finger hold 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. Campus Rung by Door: 4 sets of 3-6-9 +10# (+15 next time) 2. 4 finger (RPTC): 4 sets of 3-6-9 +20# (+35 next time) 3. Full Crimp (RPTC) 2 sets of 3-6-9 -20# Worked in 10 sets of 10 band pull aparts and deep squat holds. 5 sets of 10 additional push ups. 9/1/22 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 1 rep 225# x 5 reps Goblet Squat x 8 reps 60# 30-60 seconds Banded KB Press x 8 reps 35# 30-60 seconds TRX Inverted Row x 8 reps +25# 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + backwards length of sidewalk) x 5 8:35 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups 8:35 Ice bath |
Re: The Shed 'O Pain
Friday 9/2/22
Mowed the yard Saturday 9/3/22 Climbed at Rock Mill Kent and others. Climbed the three new purples and one new blue. Sent 5 additional blues and even a white. 2 mile walk in the evening. Sunday 9/4/22 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 5 sets of: Trapbar Deadlift x 1 225# Bulgarian Split Squat x 5 reps each leg 25, 25, 30, 30, 40# 60 seconds One-armed KB Bench Press x 5 reps each arm 53# 60 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# 60 seconds Rogue Echo Bike 10 minutes 120 calories, 3.78 miles 3 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 sets of 10 tib raises 3 ring muscle ups |
Re: The Shed 'O Pain
9/6/22
3 problems push ups 15, 20, 15 10 second 2-finger hold 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. Campus Rung by Door: 4 sets of 3-6-9 0, 5, 10, 15# 2. 4 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, deep squat holds, and 5 sets of 5 dips. 9/8/22 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) Assisted Skater Squat x 6 reps each side -20# 60 seconds KB Press x 6 reps 35# 60 seconds TRX Inverted Row x 6 reps 25# 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:37 Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Friday 9/9/22
1.5 mile walk Saturday 9/10/22 Climbed at Rock Mill with Kent. Climbed the 2 new purples and one new blue. Also sent the two new oranges. Did several additional blues and one additional orange and one white. 1.5 mile walk in the evening. Sunday 9/11/22 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# x 5 sets Heels Elevated Goblet Squat x 3 reps 60 seconds Weight Added Push ups x 5 reps +50 Sandbag 60 seconds Neutral Grip Pull ups x 3 +30# 60 seconds Rogue Echo Bike * 10 ROUNDS: * Sprint :30 / Rest :30 70, 70, 70, 70, 70, 71, 72, 73, 74, 75 Last TIme:88 calories, 2.31miles Today: 96 calories, 2.39 miles 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups |
Re: The Shed 'O Pain
9/12/22
Zone 2 walk on the treadmill. 45 minutes 9/13/22 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# 5 dips 10 alternating reverse lunges 25# DBs 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups |
Re: The Shed 'O Pain
9/14/22
3 problems push ups 15, 20, 15 10 second 2-finger hold 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. Campus Rung by Door: 5 sets of 3-6-9 0, 0, 5, 10, 15# 2. 4 finger (RPTC): 5 sets of 3-6-9 35# 3. Full Crimp (RPTC) 5 sets of 3-6-9 -35# Worked in 10 sets of 10 band pull aparts, deep squat holds, and 5 sets of 10 push ups. 9/15/22 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 Squats x 8 reps 60# 60 seconds Chaos bar x 8 reps 70# 60 seconds TRX Inverted Row x 8 reps 25# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:33 Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Friday 9/16/22
1.5 mile walk Saturday 9/17/22 Climbed at Rock Mill with Kent. Good session. New problems were decent, especially the purples. 1.75 mile walk in the evening. Sunday 9/18/22 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 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# ATG Splits Squat x 5 reps each leg. 35# 60 seconds One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62# 60 seconds Neutral Grip Pull ups x 5 +20, 15, 10, 5, 0# 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 15:07 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups |
Re: The Shed 'O Pain
9/19/22
Zone 2 walk on the treadmill. 45 minutes 1.2 mile walk in the evening 9/20/22 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# 30 Minute EMOM 10 KB Swings 62# 5 dips 10 alternating jumping lunges 2 15Â’ rope ascents 50 single unders 7 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups 3 x 1 Trapbar Deadlift 225# 1.2 mile walk in the evening |
Re: The Shed 'O Pain
9/21/22
3 problems push ups x 10 reps 10 pronators rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. Campus Rung by Door: 3 sets of 3-6-9 +0, 10, 20# 2. 4 finger (RPTC): 3 sets of 3-6-9 +35# (+35 next time) 3. Full Crimp (RPTC) 3 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. |
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) Goblet Squats x 6 reps 60# 60 seconds Banded KB Press x 6 reps 35# 60 seconds TRX Inverted Row x 6 reps 35# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:09 Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel-5 minutes |
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