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

30 minute EMOM
1. 10 Kettlebell Swings 53#
2. 2 ring muscle ups
3. 5 DB Goblet Squats 40#
4. 8 calories on Echo Bike
5. 5 Ab Wheel Roll Outs
6 rounds

Shin box progressions
30/30 hang from rings for 5 minutes.

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 Pronators
3 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 15#
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#

Worked in:
5 sets of 5 Single arm KB Press 35, 35, 44, 35, 35#
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 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

2 Turkish Get Ups 53, 62, 70, 70, 70#
Trapbar Deadlift x 1 205, 225, 245, 265, 275# (failed at 275:mad:)
5 rounds

21 Kettlebell Swings
7 Strict Pull-Ups
20 Calories on Echo Bike
3 rounds
11:48

Shin box progressions
30/30 hang from rings for 5 minutes.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Kent.

Today 12/8/19
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

2 Turkish Get Ups 70#
2 Sumo Deadlifts 185, 205, 205, 205, 205#
5 rounds

BURST CARDIO—INDIVIDUALIZED HIIT “Burst Cardio” is a 20 minute protocol for getting the most out of your workout without overfilling your stress cup. 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.
Heart rate kept between 120-154 bpm.
7 bursts today

Hardy, Dr. Chris; Gallagher, Marty. Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Athletic Potential (Kindle Locations 8007-8016). Dragon Door Publications. Kindle Edition.

Shin box progressions
30/30 hang from rings for 5 minutes.

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 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

30 minute EMOM
1. 8 Kettlebell Swings 70#
2. 8 Ab Wheel Roll Outs
3. 2 15' Rope Ascents
4. 5 ring dips
5. 5 Double Kettlebell Front Squats 35# KBs
6. 5 Kettle Press 35#
5 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

2 Turkish Get Ups (one each arm) 35, 44, 53, 62, 70#
1 Ring muscle up
5 rounds

Quick and the Dead 53# KB
10 kettlebell Swings 0-1
10 kettlebell Swings 1-2
Rest 2-3
10 Push ups 3-4
10 Push ups 4-5
Rest 5-6
5 times through

Worked in deep squat holds and 5 30 second hangs.

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
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 15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -10#

Worked in:
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 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

2 Turkish Get Ups 70#
Sumo Deadlift x 1 205#
5 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

1 ring muscle up 0, 0, 0, 8, 8#
20 Flexbar Wrist Extensions
Deep squat hold
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Climbed at Shaker with a good group. Did a little top roping and bouldering.

Today 12/15/19
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

2 Turkish Get Ups (2 each arm) 35, 44, 53, 62, 70#
2 Ring muscle ups
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 dips 3-4
3 dips 4-5
Rest 5-6
5 times through

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

BURST CARDIO—INDIVIDUALIZED HIIT “Burst Cardio” is a 20 minute protocol for getting the most out of your workout without overfilling your stress cup. 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.
Heart rate kept between 120-154 bpm.
8 bursts today (one more than last time)

Hardy, Dr. Chris; Gallagher, Marty. Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Athletic Potential (Kindle Locations 8007-8016). Dragon Door Publications. Kindle Edition.

Shin box progressions
30/30 hang from rings for 5 minutes.