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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 Turkish Get ups x 2 each arm 35, 44, 53, 62, 70# 5 rounds Worked in 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 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 |
Re: The Shed 'O Pain
3 problems
20 Push ups 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 2 Every 45 seconds 1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9-12 53# 2. Full Crimp 3 sets of 3-6-9-12 -40# 3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20# Worked in 6 additional sets of 10 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, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Banded Paloff Press x 10 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# DB + 20# Vest 60 seconds rest DB/KB Exercise Ball Press x 5 reps 40, 44, 53, 53, 53# 60 seconds rest Neutral Grip Inverted Row x 5 reps +20# 60 seconds rest Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring 2-53# KBs 5 rounds 10:45 Banded Hip Stretches |
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: Kettlebell swings x 25, 20, 15, 10, 5 reps/44, 53, 62, 70, 88# 60 seconds rest KB Press x 5 reps 35, 35, 35, 35, 44# 60 seconds rest Strict pull up x 5 reps 30, 20, 10, 0, 0 # 60 seconds rest Rogue Echo Bike Tabata protocol 47 calories -Felt hard today. Banded Hip Stretches 4 sets of 10 Reverse Hyper |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hang 10 pronators 5 rounds 5 additional problems 30 second hang/30 second rest on Large campus rung 5 rounds Couldn't quite hang on for all 30 seconds on last 2 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, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 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 2-3-5-2-3-5-2-3 Bulgarian Split Squat 25, 30, 30# Dips Neutral Grip Inverted Row x 5 reps +30# Double Unders x 20 Farmer’s Walk around Shed+fire ring tree 2-53# KBs 5 rounds 9:01 Banded Hip Stretches |
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 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 Rogue Echo Bike 8 calories 10 Ab wheel roll outs 10 kettlebell swings 62# 1 15’ rope ascent 10 box jumps-jump up/step down 15 push ups 5 rounds This felt like a bit of a grind today. I don't know if it was me or the movements I selected. Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday 6/6/20
Bouldered at Rock Mill with Kent. Sent 3 blues fairly quickly. Good first day back. 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, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Banded Paloff Press x 10 reps each side 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 reps 185# 60 seconds rest KB Floor Press x 3 reps each arm 53, 62, 62, 62, 62, 62, 70, 70# 60 seconds rest Strict Pull Up x 3 reps 30, 30, 20, 20, 10, 10, 0, 0# 60 seconds rest Rogue Echo Bike 2 miles for time: 5:02 Banded Hip Stretches |
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 Turkish Get ups x 2 each arm 35, 44, 53, 62, 70# 5 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 Worked in 5 sets of 20 Flexbar wrist extensions Deep Squat Hold Couch Hold Stretch Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday 6/10/20
Bouldered at Rock Mill with Norm. Good to see Norm. 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, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 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 5 sets of: Goblet Squat x 5 reps 60# DB + 20# vest 60 seconds rest Floor Press x 5 reps 53, 53, 62, 62, 62# 60 seconds rest Inverted Ring Row x 5 reps +20# 60 seconds rest 10 calories Rogue Echo Farmers Walk 2 53# KBs (around Shed, fire ring, and tree) 4 rounds 8:50 Banded Hip Stretches |
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