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Re: The Shed 'O Pain
Monday 1/9/23
Zone 2 Treadmill Walk 45 minutes Ice barrel Dip 42º Tuesday 1/10/23 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 each arm/35, 53, 70# 10 rounds 15 kettlebell swings 44# 5 goblet squats 5 push ups 14:45 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Ice barrel Dip 38º Wednesday 1/11/23 3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 2 Every 60 seconds 1. Open crimp on sloper Campus rung 4 sets of 3-6-9 seconds +35 2. 2-finger pocket 4 sets of 3-6-9 -20# 3. Closed Crimp 4 sets of 3-6-9 -35# Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds |
Re: The Shed 'O Pain
Thursday, 1/12/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side 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 2 225# 3 sets Skater Squats x 5 reps each leg -20, -10, 0, 0, 0# 60 seconds Dips x 5 reps 60 seconds Pronated/Supinated Grip Pull ups x 5 reps 60 seconds Rogue Echo Bike 2 miles for time: 4:57, 72 calories 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 1 minutes 41º Saturday, 1/14/23 Bouldered at Rock Mill with Kent. Sunday, 1/15/23 AirBnB workout WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation 20 clams each side Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 15 kettlebell swings 5 goblet squats 5 push ups 10 rounds 20 minutes Stretches 2 mile walk with Lisa Monday, January 16, 2023 Zone 2 Treadmill Walk 45 minutes Ice barrel Dip 46º -2 minutes January 17, 2023 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# 3 x 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 12 Push-ups 10 alternating jumping lunges holding 2-10# DBs 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 1 minutes 44º |
Re: The Shed 'O Pain
Wednesday 1/18/23
3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hang-board Ladder Training Week 3, Workout 1 Every 60 seconds 1. Open crimp on sloper Campus rung 5 sets of 3-6-9 seconds +35 2. 2-finger pocket 5 sets of 3-6-9 -20# 3. Closed Crimp 5 sets of 3-6-9 -35# Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 1/19/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 30, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side 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 2 225# 3 sets Double KB Front Squat x 8 reps 35s 60 seconds KB Seesaw Press x 8 reps 35s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:20 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 1 minute 46º |
Re: The Shed 'O Pain
Saturday, January 21, 2023
Bouldered at Rock Mill. Busy. Sunday, January 22, 2023 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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (3 sets) 4 Sets: Alternating Skater Squat x 6 reps each leg -20, -10, 0, 6# KB Floor Press on Bosu Ball x 6 reps TRX Inverted Row +25 10 calories Rogue Echo Bike’ 50 jump ropes 5 rounds 8:22 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 50º 3 minutes 1.7 mile cross country ski in the afternoon. I’m not very good. Hopefully I’ll get better. Monday, January 23, 2023 2.2 mile walk in the woods with Lisa. (Snow Day) Later… 45 minute Zone 2 Treadmilll Walk Ice Barrel 40º Quick Dip Tuesday, January 24, 2023 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# 3 x 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips 5 goblet squats 60# 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 36º Quick Dip |
Re: The Shed 'O Pain
Wednesday 1/25/23
3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hang-board Ladder Training Week 3, Workout 2 Every 60 seconds 1. Open crimp on sloper Campus rung 5 sets of 3-6-9 seconds +35 2. 2-finger pocket 5 sets of 3-6-9 -20# 3. Closed Crimp 5 sets of 3-6-9 -35# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Handstand holds Balance on BOSU Ball Thursday, 1/26/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# 3 sets 5 sets of: Double KB Front Squat x 5 reps 35s 30 seconds KB Seesaw Press x 5 reps 35s 30 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# 30 seconds Rogue Echo Bike 10 calories :32 20 calories 2:42 30 calories 5:48 20 calories 8:11 10 calories 9:41 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 2 minute 50º |
Re: The Shed 'O Pain
Saturday, January 28, 2023
Bouldered at Rock Mill. Climbed at lot with Justin, Randy, and Ross. I quickly sent the orange I was working on last week. Sent a few of the newer problems. Did a little work on the Tension Board. Finished up on the purples. Fun day. Sunday, January 29, 2023 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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (3 sets) 5-3-2-5-3-2-3-2 KB Front Squats 35, 44, 53s One-armed DB Bench Press 60# TRX Row +40# 10 calories Rogue Echo Bike 10 box jumps 20” 5 rounds 8:45 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 49º 2 minutes Monday, January 30, 2023 45 minute Zone 2 Treadmill Walk Ice Barrel 40º Quick Dip Tuesday, January 31, 2023 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# 3 x 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips 5 goblet squats 60# 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 47 degrees 1 minute Wednesday 2/1/23 3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hang-board Ladder Training Week 4, Workout 1 Every 60 seconds 1. Open crimp on sloper Campus rung 3 sets of 3-6-9-12 seconds +35 2. 2-finger pocket 3 sets of 3-6-9-12 -20# 3. Closed Crimp 3 sets of 3-6-9-12 -35# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Handstand holds |
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 10 TGUS @ 53# 3 x 2 trapbar deadlifts 225# 20 minutes: 15 kettlebell swings 53# 5 goblet squats 53# 1 ring muscle up 10 rounds on the 2 minutes 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches Ice Barrel 42 degrees 1 minute |
Re: The Shed 'O Pain
Saturday, February 4, 2023
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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (4 sets) 5 sets of: Rear foot elevated split squat x 5 reps each leg 35# KB 30 seconds KB Press x 5 reps 35s 30 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# 30 seconds 10 calories Rogue Echo Bike 50 single unders 5 rounds 8:45 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Sunday, February 5, 2023 Rock Mill Monday, February 6 2023 45 minute Zone 2 Treadmill Walk Ice Barrel 43º 1 minute Tuesday, February 7, 2023 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# 4 x 2 trapbar deadlifts 225# 30 Minute EMOM 6 KB Swings 88# 15 push ups 5 goblet squats 60# Sloper campus lap 8 box jumps 20” 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 41º 1 minute Wednesday 2/8/23 3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hang-board Ladder Training Week 4, Workout 2 Every 60 seconds 1. Open crimp on sloper Campus rung 3 sets of 3-6-9-12 seconds +35 2. 2-finger pocket 3 sets of 3-6-9-12 -20# 3. Closed Crimp 3 sets of 3-6-9-12 -35# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Handstand holds Thursday, 2/9/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side 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 2 225# 4 sets Skater Squats x 8 reps each leg -20, -10, 0# 60 seconds Dips x 8 reps 60 seconds TRX Rows x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:57 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 43º 1 minute |
Re: The Shed 'O Pain
Saturday, February 11, 2023
Shed 2 problems 10 push ups 10 second 2-finger hang -20, -15, -10, -5, 0# 10 pronators each arm 10 minute EMOM 2 problems alternating on the minute. 10 problems total Before going back to the hang-board I will try to work up to 20 minutes. 20 total problems. Sunday, February 12, 2023 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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (4 sets) 2-3-5-2-3-5-2-3 Back Squat 95, 115, 135# KB Presses 35, 35, 44# Pronated Grip Pull Ups 0, 10, 20# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 41? 1 minute Monday, February 13, 2023 Zone 2 Treadmill Walk 45 minutes |
Re: The Shed 'O Pain
Tuesday February 14, 2023
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 each arm/35, 44, 53, 62, 70# Trapbar Deadlift x 2 225# (4 sets) 30 Minute EMOM 10 KB Swings 62# 5 dips 5 VMO goblet squats 40# 2 15? rope ascents 50 single unders 6 ab wheel roll outs 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Ice barrel Dip 41? 1 minute Wednesday 2/15/23 Shed 3 problems 15, 20, 15 push ups 10 second 2-finger hang -20, -10, 0# 10 pronators each arm 3 rounds 15 minute EMOM 2 problems alternating on the minute. 15 problems total Ice barrel Dip 41? 1 minute Thursday, 2/16/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side 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 Squat x 5 reps 60# 60 seconds One-armed DB Bench Press x 5 reps each arm 60# 60 seconds TRX Rows x 5 reps +25# 60 seconds Rogue Echo Bike 10 Calories 50 Jump Ropes 5 rounds 8:12 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 46? 1 minute |
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