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Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Sent two blues and two oranges. Fun. Today WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Banded Pallof Press x 10 each side -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 2 Turkish Get ups each side 35, 44, 53, 62, 70# Quick and the Dead 10 kettlebell Swings 0-1 62# 10 kettlebell Swings 1-2 Rest 2-3 3 ring dips 3 ring dips Rest 5-6 4 times through |
Re: The Shed 'O Pain
2 rounds of Cindy with 2 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 30 minute EMOM 1. 1 lap on campus board 2. 5 goblet squats 60# DB 3. 5 Floor Press each arm 53, 62, 62, 62, 62,# 4. 1 lab on campus board 5. 5 ab wheel roll outs 6. 10 back extensions 5 rounds Back was feeling very tender. |
Re: The Shed 'O Pain
Yesterday
2 mile walk on treadmill at 4.0 mph and 5% incline. 30 minutes. Today 2/5/20 3 problems 10 push-ups 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 20# 2. Full Crimp (no thumb) 3 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0# Worked in 8 sets of 3 KB Press (4 sets with 35# and 4 sets with 44#) Deep squat holds |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Thoracic Bridges -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Quick and the Dead 10 kettlebell Swings 0-1 62# 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 49 calories Hip Box Progressions |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. New problems were hard. Sent the purples and one blue. Today Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10# 3 arm bars each arm 35, 45# -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 2 rounds 10 Turkish Get Ups @ 53# 10 kettlebell swings 53# 10 push ups 10 rounds 10:57 deep squat hold, Cat/camel 20 Flexbar wrist extensions 3 rounds |
Re: The Shed 'O Pain
Yesterday 2/11/20
2 problems 20 push-ups 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 20# 2. Full Crimp (no thumb) 4 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -10, 0, 0# Worked in Split Squat x 5 each side x 5 sets 0# Deep squat holds Today 2/12/20 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 Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 3 KB Presses 35#, 44# 3 KB Presses Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions. Deep Squat Holds Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 49 calories |
Re: The Shed 'O Pain
Thursday, February 13, 2020
Yesterday 2/11/20 2 problems 20 push-ups 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 2 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 20# 2. Full Crimp (no thumb) 4 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -10, 0, 0# Worked in Split Squat x 5 each side x 3 sets 20# Deep squat holds Saturday, February 15, 2020 Spent the weekend with friends in the Chillocothe area. Got a quick workout at the farmhouse we were staying at. 3 rounds of: 5 deadlifts @ 135, 155, 185# 5 pull ups 5 DB Bench Press 40, 50, 60# DBs Today WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Thoracic Bridges -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Kettlebell Swings x 10 reps @ 70# 30-60 seconds rest One-Armed Floor Press x 5 reps each arm 53, 53, 62, 62, 70# 30-60 seconds rest Neutral Grip Inverted Rows x 8 reps 30-60 seconds rest Rogue Echo Bike Reverse Tabata Protocol (10s Work + 20s Rest) x 8 Reps 33 calories Hip Box Progressions Cat/Camel |
Re: The Shed 'O Pain
2 problems
10 push-ups 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 20# 2. Full Crimp (no thumb) 5 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, Worked in Split Squat x 5 each side x 4 sets 25# Deep squat holds |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 15 Kettlebell Swings 44# 5 Goblet Squats 44# 5 Push ups 10 rounds on the 2 minutes Hip Box Progressions Couch Stretch |
Re: The Shed 'O Pain
3 problems
6 push-ups (after each problem) 10 second 2-finger hang 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 45 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 20# 2. Full Crimp (no thumb) 5 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -15, -10, -5, 0# |
Re: The Shed 'O Pain
Yesterday
Bouldered with Jeff and Beth. Sent a couple of easier blues. Felt a little heavy. Today WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Front Squat x 5 reps 65# 60 seconds rest Dumbbell Press x 5 reps 25, 30, 40, 40, 40# 60 seconds rest Strict Pull Ups x 3 reps 20# added 60 seconds Rogue Echo Bike 10 calories :39 20 calories 2:52 30 calories 5:56 20 calories 8:19 10 calories 9:55 1 minute rest between efforts 5 ring muscle ups 3 x 20 Flexbar Wrist Extensions A little bit of rice bucket |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 5 sets of: Trapbar Deadlift x 5 reps 145, 155, 165, 175, 185# 60 seconds rest Hips Elevated Chest Press x 8 reps 44# KBs 60 seconds rest Straight Arm Lat Pull x 8 reps 62# 60 seconds rest Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 49 calories |
Re: The Shed 'O Pain
4 problems
Push-ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 1 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9-12 20# 2. Full Crimp 3 sets of 3-6-9-12 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0# Worked in a dip ladder 1-2-3-4-5-5-4-3-2-1 Deep squat hold hero pose |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 20# (one side is better than the other) Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 1 Turkish Get up each side 35, 44, 53, 62, 70# 10 all together Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 3-4 1 ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Various stretches |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Today 3/1/20 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 20, 20, 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 Squats x 5 reps 65# DB 60 seconds rest Kneeling Landmine Overhead Press x 5 each side 45# bar + 25# plate 60 seconds rest TRX Inverted Row x 8 reps 60 seconds rest 10 calories on Echo Bike 10 kettlebell swings 53# 10 rounds 23:15 (A bit of a grind.) Hip Box Progressions. |
Re: The Shed 'O Pain
Yesterday 3/2/20
THE WALK You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up. 32 minutes at 4.0 mph 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 3 kettlebell windmills each side 20, 20, 35, 35, 44# (left side needs work) 5 rounds Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 3-4 1 ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 x 20 Flexbar wrist extensions Deep squat holds 1 strict handstand push-up |
Re: The Shed 'O Pain
4 problems
Push-ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 2 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9-12 20# 2. Full Crimp 3 sets of 3-6-9-12 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0# Worked in a KB Press 5 x 5 @ 35# KBs 5 x 10 jumping lunges Deep squat hold |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 20, 35, 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: Goblet Squats x 8 reps 65# DB 60 seconds rest KB Floor Press x 8 reps 53# KBs 60 seconds rest Neutral Grip Pull-ups x 8 reps 60 seconds rest Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 47 calories No power today. 1 strict ring muscle up 20 Flexbar Wrist Extensions 5 rounds 2 strict handstand push-ups |
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* 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 Turkish Get Ups each arm 35, 44, 53, 53, 53# Quick and the Dead 10 kettlebell Swings 0-1 62# 10 kettlebell Swings 1-2 Rest 2-3 1 handstand push up 3-4 1 handstand push up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Deep Squats Holds Completed 100 double unders to finish up. |
Re: The Shed 'O Pain
Sunday
Bouldered at Rock Mill with Jeff. Back starting acting up about halfway through. Sent a couple of blues. Tuesday 3/10/20 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 20, 35, 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 65# 60 seconds rest Banded DB Bench Press x 6 reps 40# DBs (blue band) 60 seconds rest Neutral Grip Inverted Rows x 6 reps +10# 60 seconds rest 21-15-9 Rogue Echo Bike Calories Kettlebell Swings 53# Push-up 9:56 |
Re: The Shed 'O Pain
4 problems
5 push ups after each problem 10 second 2 finger hang 10 pronators 5 rounds An uninspired session. |
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* 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# 5 kettlebell windmills each arm 20, 20, 35, 35, 44# 5 rounds Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Couch stretch |
Re: The Shed 'O Pain
Warmed up a bit and set 5 new problems. Not a bad use of two hours. For me anyways.
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Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 20, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 12 rounds of: 10 kettlebell Swings 53# 8 goblet squats 40# DB 6 push ups Did each movement on the minute. Lengthy but not brutal. 5 floor press + 1 Turkish Get up each side 35, 44, 44, 53, 53# 5 rounds |
Re: The Shed 'O Pain
Yesterday
Did a 4 mile hike through rugged terrain with my daughter, Mary. Fun! Today 3/17/20 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 8 sets of: Modified Sumo Deadlift x 3 reps 155, 165, 175, 185, 185, 185, 185, 185 30 seconds rest Double KB Press x 3 reps 35, 35, 35, 35, 44, 44, 44, 44# KBs 30 seconds rest Neutral Grip Pull Ups x 3 reps 20# 30 seconds rest Rouge Echo Bike 30 calories 2:07 25 calories 4:52 20 calories 7:16 15 calories 9:11 10 calories 10:50 5 calories 12:08 1 minute rest between efforts. 1 strict ring muscle up 0, 0, 0, 8, 10# 20 Flexbar Wrist Extensions Deep Squat Hold 5 rounds 1 HSPU |
Re: The Shed 'O Pain
15 problems
15 sets of 10 push ups. I put up a bunch of additional holds and set two new problems. |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 20, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 20 Turkish Get Ups (10 each side) 3-3-2-1-1/35-44-53-62-70# Kettlebell Cyclone 35# KBs Double swing Double clean Double snatch See-saw press Front squat 15 minute EMOM |
Re: The Shed 'O Pain
20 problems
Worked in 10 sets of 10 push ups. Set four new problems. |
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* 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 Quick and the Dead 10 kettlebell Swings 0-1 62# 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 49 calories |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 20, 35, 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: Double FB Front Squat x 6 reps 35s 60 seconds rest Elevated Floor Press x 6 reps 53# KBs 60 seconds rest Neutral Grip Inverted Rows x 6 reps 20# 60 seconds rest Circuit: 10 minute AMRAP 10 cal bike 8 alternating jumping lunges 8 push-ups 5 rounds |
Re: The Shed 'O Pain
15 problems
1 new problem Worked in a dip ladder 1-2-3-4-5-5-4-3-2-1 Somewhat uninspired session. |
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* 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 10 sets: 10 kettlebell swings 53# 2 Ab Wheel Roll Outs 5 Inverted Rows w/Rings 10 Push ups 26:05 Rogue Echo Bike 10 calories :40 20 calories 2:51 30 calories 5:55 20 calories 8:19 10 calories 9:56 1 minute rest between efforts 5 minute cool down: 1. Deep Squat Hold 2. Couch Stretch 3. Deep Squat Hold 4. Couch Stretch 5. Deep Squat Hold |
Re: The Shed 'O Pain
2 problems
2 Turkish Get Ups each arm 35, 44, 53, 62, 70# 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 10, 20, 20# 2. Full Crimp 3 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, -10# Worked in 27 sets of 5 push-ups. |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 20, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Single-leg Deadlift x 5 reps each leg 35# KB 30-60 seconds rest Half Kneeling One-Arm Kettlebell Press x 5 reps each arm 35# 30-60 seconds rest Strict Pull Ups x 5 reps 30-60 seconds rest 5 rounds Rogue Echo Bike Reverse Tabata Protocol 10/20 seconds x 8 34 calories Not as bad as normal Tabata but almost. You can crank up the intensity. Movement Circuit 1. L/R Shoulder Forward Roll 2. inverted foot/hand crawl up and back 3. Leg Swing Jump L/R leg 4. Pull up Bar Pull Over 5. Balance Walk on Parallettes 3 rounds |
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* 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: Goblet Squat x 5 reps 60# 60 seconds rest Dips x 5 reps 60 seconds rest KB Bent Over Row x 5 reps 60 seconds rest 20 Banded Russian Kettlebell Swings 44# w/purple band 15 push ups 2 15’ Rope Ascents 5 rounds 17:36 5 minute cool down: 1. Deep Squat Hold 2. Couch Stretch 3. Deep Squat Hold 4. Couch Stretch 5. Deep Squat Hold |
Re: The Shed 'O Pain
4/1/20
2 problems 10 push ups 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 10, 20, 20# 2. Full Crimp 3 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0# |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 20, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Quick and the Dead 10 banded kettlebell Swings 0-1 53# w/purple band 10 banded kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Rogue Echo Bike 2 miles for time 4:58 72 calories Couch Stretch |
Re: The Shed 'O Pain
2 problems
push ups 5-10-15-20-25 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. Open Hang on Large Campus Rung: 4 sets of 3-6-9 20, 35, 35,35# 2. Full Crimp 4 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, 0# Worked in some deep squat holds, 20 second handstand holds, and hero pose. |
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* 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: Back Squat x 5 reps 95# 60 seconds rest One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62# 60 seconds rest Strict Pull ups x 5 reps 20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike 10 min. of 20 sec. hard + 40 sec. rest 73 Calories 1 strict ring muscle up 5 ab wheel roll outs 20 Flexbar Wrist Extensions 5 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 Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 20, 35, 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: Modified Sumo-Deadlift x 5 reps 155, 165, 175, 185, 195# 60 seconds rest Banded pvc bar press x 5 reps each arm 70# 60 seconds rest Neutral Grip Inverted Ring Rows x 5 reps 60 seconds rest 5 rounds for time: 20 kettlebell swings 53# 5 ring dips 2 15’ rope ascents 13:24 |
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