Re: The Shed 'O Pain
 

Yesterday
Zone 2 treadmill walk
45 minutes @ 4.0 mph @ 6% incline
Average heart rate around 125 bpm

Today (4/20/22)
3 problems
10 Push ups
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. open crimp on Sloper on campus board: 5 sets of 3-6-9 +35#
2. 2 finger (RPTC): 5 sets of 3-6-9 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 5 sets of 3-6-9 +5#

Worked in:
5 sets of 5 Hip Extensions w25# DB held at chest
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds
Roll out IT Band

My Torque Fitness M1 Sled arrived today. Hopefully I can start using it tomorrow.

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 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

5 sets:
VMO Goblet Squats x 5 reps 35, 44, 53, 62, 70#
30-60 seconds
Dips x 5 reps
30-60 seconds
TRX Inverted Rows x 5 reps 35#
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
One-armed farmer’s Walk (Down sidewalk R + back L
5 rounds
9:49

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
4 ring muscle ups

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff, Randy, and others. A lot of new problems. I did all the new purples excepts one, 2 blues, and 1 orange.
Later at home Lisa and I took a 1.25 mile walk and then pushed the sled up and pulled back 5 times.

Today (4/24/22)
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

3 sets of:
Trap Bar Deadlift x 8 reps 195#
30-60 seconds
Half Kneeling KB Press x 8 reps each arm 35#
30-60 seconds
Neutral Grip Pull-ups x 8 reps
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer’s Walk 2-53# KBs (around the house, through the garage and back to the side walk)
4 rounds
10:00

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Elbow flossing

Re: The Shed 'O Pain
 

Yesterday
Zone 2 Echo Bike & treadmill walk
15 minutes on each for a total of 30 minutes

Today (4/26/22)
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

A few TGUs

30 Minute EMOM
10 KB Swings 62#
15 Push ups
8 Goblet VMO Squats w/slant board 40#
Two rope ascents
8 20” Box Jumps
8 ab wheel roll outs
5 rounds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer’s Walk 2-53# KBs (around the house, through the garage and back to the side walk)
4 rounds
10:25

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

Worked out with Dale Smith this afternoon. We had a good time and a good workout.

Re: The Shed 'O Pain
 

3 problems
10 Push ups
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. open crimp on Sloper on campus board: 5 sets of 3-6-9 +35#
2. 2 finger (RPTC): 5 sets of 3-6-9 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 5 sets of 3-6-9 +5#

Worked in:
5 sets of 5 Hip Extensions w25# plate held at chest
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds

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 Bar x 5 reps each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Alternating Front Foot Elevated Reverse Lunge 16 reps (8 each leg) 25# DB
60 seconds
Half Kneeling KB Press x 8 reps each arm 35#
60 seconds
Gorilla Row x 8 reps each side 44# KBs
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
20 double unders
5 rounds
9:04

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Kent and Kevin. I did the two new blues and two new purples, and one of the new oranges. I also did the purple from last week I couldn’t do. Later at home I mowed the grass and then pushed the sled up and pulled back 5 times.

Today (5/1/22)
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:
Kettlebell Swing x 5 reps 88#
30-60 seconds
One-armed KB Floor Press x 5 reps 53, 53, 62, 62, 62#
30-60 seconds
Neutral Grip Pull-ups x 5 reps 20, 15, 10, 5, 0#
30-60 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
8:58

Re: The Shed 'O Pain
 

Yesterday
Zone 2 treadmill walk 30 minutes
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today (5/3/22)
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

10 TGUs 35, 44, 53, 62, 70 (one each side)
Worked 4 sets of 10 elbow pronators.

30 Minute EMOM
10 KB Swings 62#
15 Push ups
8 Goblet VMO Squats w/slant board 40#
Two 15' rope ascents
8 20” Box Jumps
8 ab wheel roll outs
5 rounds

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

Re: The Shed 'O Pain
 

3 problems
10 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. open crimp on Sloper on campus board: 3 sets of 3-6-9-12 +35#
2. 2 finger (RPTC): 3 sets of 3-6-9-12 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9-12 +5#

Worked in:
5 sets of 5 dips
10 sets of 10 band pull aparts
Deep squat holds

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 Bar x 5 reps each arm 35, 45, 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:
ATG Split Squat x 5 reps each leg 20# vest
60 seconds
Half Kneeling KB Press x 5 reps each arm 35, 35, 35, 45, 45#
60 seconds
TRX Inverted Row x 5 reps + 35#
60 seconds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
53 calories (matches a PR done on 12/31/20)

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups