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Re: The Shed 'O Pain
Yesterday 2/19/22
Climbed at Rock Mill with Kent and others. I sent 5 new purple problems. 2 were pretty hard. Later at home, two mile walk on treadmill with 5 minutes backwards at the end. 2.5 mph/6 % incline. 2/20/22 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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Supported One-legged Deadlift x 5 reps each leg 35, 44, 53, 62, 70# 30 seconds rest Dips x 5 reps 30 seconds rest Ring pull ups x 5 reps 30 seconds rest Rogue Echo Bike :20 Second Work :40 Seconds rest for 10 rounds. 76 calories, 1.78 miles Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of Glute-Ham Raises x 5 reps |
Re: The Shed 'O Pain
3 problems
2 TGUs each arm 35, 44, 53, 62, 70/1 each 3 sets of 10 pronators each arm 5 rounds 10 sets of 10 second one arm lock off on pad edge on the minute. Alternate arms each minute. Worked in 10 sets of 10 push ups and band pull aparts (alternating). Climbed strong tonight. |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 reps each arm 35, 44, 53# 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 3 sets @ 205, 3 @ 225, 2 @ 245# 30 seconds rest Banded KB press x 3 reps each arm 35# 30 seconds rest Rock Ring pull ups x 3 reps -4 sets w/four fingers, 4 sets w/three fingers 30 seconds rest Banded Hip Stretches 3 sets of 15 Reverse Hypers 70# 1 ring muscle up Sprints Conditioning After a Lift Week 1: (Sprint 20 seconds, rest 45x 10 6% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/6% grade. |
Re: The Shed 'O Pain
Yesterday 2/26/22
Climbed at Rock Mill with Kent, Jeff and others. I sent 3 new purple problems, 1 blue, 2 oranges, and 1 white. Pretty good day. 2/27/22 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 30, 40, 60# 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 5 sets of 5: Supported (for balance) Split Squats x 5 reps each leg 44# KB 30 seconds rest Dips x 5 reps 30 seconds rest TRX Inverted Rows x 5 reps 25# 30 seconds rest Rogue Echo Bike :20 Second Work :40 Seconds rest for 10 rounds. 75 calories, 1.77 miles Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
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, 62# 15 minute EMOM (On minute 3, 6, 9, 12, & 15 I did 2 cycles. 20 total) Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat Banded Hip Stretches 3 ring muscle ups 3 sets of 15 Reverse Hypers 120# Despite having a bit of a cold, I was moving pretty well tonight. |
Re: The Shed 'O Pain
Yesterday (3/2/22)
3 problems 10 push ups 10 second two finger hang 3 sets of 10 pronators each arm 5 rounds 10 sets of 10 second one arm lock off on pad edge on the minute. Alternate arms each minute. Worked in 10 sets of 10 band pull aparts and mobility work. Today 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 reps each arm 35, 44, 53# 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 Deadlift x 6 reps 205, 205, 225, 225# 30 seconds rest KB Floor press x 6 reps each arm 53, 53, 62, 62# 30 seconds rest Neutral Grip pull ups x 6 reps 30 seconds rest Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups Sprints Conditioning After a Lift Week 1: (Sprint 20 seconds, rest 45x 10 6% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/6% grade. |
Re: The Shed 'O Pain
25 problems in the Shed
Worked in: 20 TGUs (10 each arm) 4 @ 35, 44, 53, 62, 70# 10 sets of 10 push ups 5 sets of 5 ab wheel roll outs 5 sets of 10 wrist pronators. |
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, 62# 15 minute EMOM Kettlebell Cyclone 44s (quite a bit harder with 44s) Double swing Double clean Double snatch See-saw press Front squat Banded Hip Stretches 3 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday (3/9/22)
3 problems 10 push ups 10 second two finger hang 10 pronators each arm 5 rounds 10 sets of 10 second one arm lock off on pad edge on the minute. Alternate arms each minute. Worked in 5 sets of 10 band pull aparts, push ups and mobility work. Today 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps 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: Trapbar Deadlift x 8 reps 205, 215, 225# 30 seconds rest KB Floor press x 8 reps each arm 53# 30 seconds rest Inverted TRX Rows x 8 reps 30 seconds rest Rogue Echo Bike 20 seconds work + 100 seconds rest 8 rounds 76 calories, 1.51 miles Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday 3/12/22
Climbed at Rock Mill with Jeff and others. Sent some good problems. Not as many as I wanted. 3/13/22 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 35, 45, 53# 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 5 sets of 5: Goblet VMO Squats w/slant board x 5 reps 35, 45, 53, 53, 53# 30 seconds rest Dips x 5 reps 30 seconds rest Ring Pull Ups x 5 reps 30 seconds rest Sprints Conditioning After a Lift Week 1: (Sprint 20 seconds, rest 40) x 10 7% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/7% grade. Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
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