|
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Today 12/27/20 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 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 10 Pronators 2-3-5-2-3-5-2-3 Sumo Deadlift 185, 185, 205# Single KB Floor Press 62, 70, 70# Pronated Grip Pull Up 10, 15, 20# 10 minute EMOM Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# 5 ring muscle ups |
Re: The Shed 'O Pain
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 Turkish Get Ups 1 Turkish Get Up each arm at 35, 44, 53, 62, 70# Half get up w/88# 30 Minute EMOM-10 sets 10 KBS 70# 5 Goblet Squats 60# 10 push ups Banded Hip Stretches 4 sets of 10 Reverse Hypers 70# 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Norm and Ryan Today 12/31/20 (Birthday Benchmark Workout) 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# 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 Turkish Get Ups 1 each arm @ 35, 44, 53, 62, 70, & 88#! 3 sets of 5 Double KB Front Squats 35s, 44s, 53s 6 ring muscle ups 0, 0, 0, 10, 20, 20# 1 strict bar muscle up (it’s been awhile) 3 sets of 10 Kettlebell Swings @ 88# 1 strict HSPU Rogue Echo Bike Tabata Protocol 53 calories PR Banded Hip Stretches 4 sets of 10 Reverse Hypers 160# |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Today 1/3/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 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 10 Pronators 8 sets of: Sumo Deadlift x 3 reps 4 w/185, 4 w/205# 30 seconds rest Double KB Press 4 w/35s, 4 w/44s 30 seconds rest TRX Inverted Rows +45# plate on chest 30 seconds rest 9-15-21-15-9 Echo Bike Calories Double Unders Push Ups 12:50 Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# 5 kettlebell swings 35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 3-4 5 ring dips 4-5 5 ring dips Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# Today 1/6/21 3 problems 5 kb windmills each arm 35# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -30# Worked in: 10 sets of 10 pushups 4 sets of 15 Reverse Hypers 160# deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Goblet Squats x 5 reps 60# DB 30 seconds rest KB Press x 5 reps 35# KBs 30 seconds rest Neutral Grip Pull Ups x 5 reps +10# 30 seconds rest Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:26 Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Today 1/10/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 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 10 Pronators 2-3-5-2-3-5-2-3 Sumo Deadlift 205# One Armed KB Floor Press 62, 70, 70# TRX Inverted Row w/45# plate on chest Rogue Echo Bike 10 calories :34 20 calories 2:46 30 calories 5:51 20 calories 8:14 10 calories 9:51 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# |
Re: The Shed 'O Pain
4 problems
5 kb windmills each arm 35# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -30# Worked in: 10 sets of 5 banded pushups 4 sets of 15 Reverse Hypers 160# deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Goblet Squats x 3 reps 60# DB + 20# Vest 30 seconds rest KB Press x 3 reps four sets w/35 and four w44# KBs 30 seconds rest Neutral Grip Pull Ups x 3 reps +20# 30 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:57 Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
Re: The Shed 'O Pain
Saturday 1/16/21
Bouldered at Rock Mill with Kent. Today 1/18/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 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 10 Pronators 2-3-5-2-3-5-2-3 Trapbar Deadlift 205# One Armed DB Bench Press 60# TRX Inverted Row w/45# plate on chest Rogue Echo Bike 5 ROUNDS: Sprint :20 / Rest 1:40 50 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# (1 each w/70#) Quick and the Dead 0-1 7 kettlebell Swings 0-1 88# 1-2 7 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# |
Re: The Shed 'O Pain
3 problems
5 kb windmills each arm 35# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 +15# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15# 3. Full Crimp 4 sets of 3-6-9 -30# Worked in: 5 sets of 5 Ab Wheel Roll Outs deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Goblet Squats x 4 reps 60# DB + 20# 30 seconds rest KB Press x 4 reps three sets w/35 and three w/44# KBs 30 seconds rest Neutral Grip Pull Ups x 4 reps +20# 30 seconds rest Rogue Echo Bike 2 miles for time: 4:54 73 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
Re: The Shed 'O Pain
Saturday 1/23/21
Bouldered at Rock Mill with Kent. Pretty good day. 1 blue, 3 orange, and 1 white. Today 1/24/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 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 10 Pronators 5 sets of: Zombie Squats x 5 55, 65, 75, 75, 75# 30 seconds Weighted Push Ups x 5 +50# Sandbag on back 30 seconds TRX Inverted Rows x 5 reps + 35# 30 seconds 21-15-9 Rogue Echo Bike Calories Kettlebell Swings 70# L-Sit on Parallettes-seconds 10:19 Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 8 kettlebell Swings 0-1 88# 1-2 8 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
Re: The Shed 'O Pain
3 problems
5 kb windmills each arm 35#, 44, 44# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 +15# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15# 3. Full Crimp 4 sets of 3-6-9 -30# Worked in: 10 sets of 5 banded push ups deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlifts x 3 reps 4 sets w/ 205# & 4 w/225# 30 seconds rest KB Press x 3 reps four sets w/35 and four w/44# KBs 30 seconds rest Neutral Grip Pull Ups x 3 reps +20# 30 seconds rest Rogue Echo Bike 5 ROUNDS: Sprint :20 / Rest 1:40 51 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# |
Re: The Shed 'O Pain
Saturday 1/30/21
Bouldered at Rock Mill with Kent. Today 1/31/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 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 10 Pronators 2-3-5-2-3-5-2-3 Back Squats 95, 115, 135# One-Armed KB Floor Press 62# 62# 70# TRX Inverted Row +50# sandbag Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 51 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 9 kettlebell Swings 0-1 88# 1-2 9 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
3 problems
5 kb windmills each arm 35#, 44, 44# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": s5ets of 3-6-9 +15# 2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15# 3. Full Crimp 5 sets of 3-6-9 -30# Worked in: Ab Wheel Roll Outs 5 sets of 5 reps deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Trapbar Deadlifts x 6 reps 205# 30 seconds rest KB Press x 6 reps 35# 30 seconds rest Neutral Grip Pull Ups x 6 reps 30 seconds rest Rogue Echo Bike x 10 calories Double unders x 15 5 rounds 8:20 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
Re: The Shed 'O Pain
Saturday 2/6/21
Bouldered at Rock Mill with Kent. Today 2/7/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 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 10 Pronators 2-3-5-2-3-5-2-3 Landmine Squats Bar + 45#, 65, 85# One-Armed DB Bench Press 60# TRX Inverted Row +45 Rogue Echo Bike 10 calories :32 20 calories 2:45 30 calories 5:48 20 calories 8:12 10 calories 9:38 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 88# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 3 ring dips 4-5 3 ring dips Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
3 problems
5 kb windmills each arm 35#, 44, 44# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": s5ets of 3-6-9 +15# 2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15# 3. Full Crimp 5 sets of 3-6-9 -30# Worked in: 10 sets of 10 push ups deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Trapbar Deadlifts x 8 reps 205# 30 seconds rest KB Press x 8 reps 35# 30 seconds rest Neutral Grip Pull Ups x 8 reps 30 seconds rest 9-15-21-15-9 Rogue Echo Bike Double unders 1 15’ rope ascent (5 all together) 13:28 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
Re: The Shed 'O Pain
Saturday 2/13/21
Bouldered at Rock Mill with Kent. Today 2/14/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 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 10 Pronators 10 Turkish Get Ups 35, 44, 53, 53 53# E2MOM 15 kettlebell swings 53# 5 goblet squats 53# 5 push ups Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Turkish Get Ups x 2 each arm 35, 44, 53, 62# 60 seconds rest Double KB Floor Press x 6 reps 53s 60 seconds rest TRX Inverted Row x 6 reps +35# 60 seconds rest Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 48 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
Re: The Shed 'O Pain
3 problems
20 push-ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -15# 3. Full Crimp 3 sets of 3-6-9-12 -30# Worked in: Ab Wheel Roll Outs 5 sets of 6 reps deep squat holds |
Re: The Shed 'O Pain
10 Turkish Get Ups 2 @ 35, 44, 53, 62, 70#
100 kettlebell swings @ 62# 6:56 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# Not much time tonight. Made the most of it. |
Re: The Shed 'O Pain
Saturday 2/20/21
Bouldered at Rock Mill with Kent. Today 2/21/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Trap-bar Deadlifts x 4 reps 3 sets w/205# & 3 w/225# 30 seconds rest KB Press x 4 reps 35# 44# 30 seconds rest Neutral Grip Pull Ups x 4 reps 20# 30 seconds rest 10 minutes: Rogue Echo Bike 3.74 116 calories Maintained 60 rpm Last time-Made some improvement:) 3.64 miles 109 calories 60 rpm for the first 5 minutes and 55-60 rpm second 5 minutes. Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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 3, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 9 kettlebell Swings 0-1 88# 1-2 9 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
Re: The Shed 'O Pain
3 problems
5 KB Windmills each arm 35# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -15# 3. Full Crimp 3 sets of 3-6-9-12 -30# Worked in: Ab Wheel Roll Outs 5 sets of 5 reps deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 2-3-5-2-3-5-2-3 Goblet Squats 60, 60, 70# One Armed Floor Press 62, 62, 70# Inverted TRX Rows +50# Sandbag Rogue Echo Bike Reverse Tabata Protocol (10s Work + 20s Rest) x 8 Reps 35 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
Re: The Shed 'O Pain
Saturday 2/27/21
Bouldered at Rock Mill with Kent. Pretty good day. 3 oranges and 2 blues. Today 2/28/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trap-bar Deadlifts x 3 reps w/225# 30 seconds rest KB Press x 3 reps 2 sets w35# & 6 sets w/44# 30 seconds rest Neutral Grip Pull Ups x 3 reps 20# 30 seconds rest Rogue Echo Bike 10 calories :32 20 calories 2:42 30 calories 5:44 20 calories 8:07 10 calories 9:44 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
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 Turkish Get Ups 2 Turkish Get Ups each arm at 35, 44, 53, 62, 70# 20 Minute E2MOM-10 sets 15 KBS 53# 5 Goblet Squats 53# 5 push ups Banded Hip Stretches 4 sets of 10 Reverse Hypers 210# 5 ring muscle ups |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hang 10 pronators 5 rounds 2 problems 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 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 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 10 Pronators 2-3-5-2-3-5-2-3 Double KB Front Squat Ring Dips Pronated Pull-ups Banded Hip Stretches 4 sets of 10 Reverse Hypers 210# Skipped the metcon today. I got the second dose of the Covid-19 vaccine yesterday and didn’t want to dig too deep a hole. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock City Boulders in Pittsburg. Awesome place. Climbed for 3 with Kent. Fingers are sore today. Today 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# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of Trapbar Deadlift x 5 reps 225# One-armed floor press x 5 reps 53, 53, 62, 62, 70# Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# Rogue Echo Bike 2 miles for time 5:03 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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