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Re: The Shed 'O Pain
Saturday, February 18, 2023
Bouldered at Rock Mill with Jeff, Kent, and Randy. Quickly sent 4 purples, 3 blues, and 3 oranges. Worked on a white for awhile. Came close to sending. Finished by doing all the purples. Ate lunch with Lisa, Jeff, and Kent. Fun day. Sunday, February 19, 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 25, 30, 40# 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) 4 sets: Banded Spanish Goblet Squat x 6 reps 40, 40, 60, 60# KB Presses x 6 reps 35s Neutal Grip Pull Ups x 6 reps +10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 10:08 A guy stopped and chatted me up about my M1 Tank. 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 48? 2 minutes Monday, February 20, 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 70# Rest 2-3 3-4 3 Dips 4-5 3 Dips Rest 5-6 5 rounds Couch Stretch Deep Squat Hold 2 sets of 15 Reverse Hypers 120# 5 sets of 10 Pronators 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
February 21, 2023
Zone 2 Treadmill Walk 45 minutes Ice Barrel Quick Dip 43? Wednesday 2/22/23 Shed 3 problems 15, 20, 15 push ups 10 second 2-finger hang -20, -10, 0# 10 pronators each arm 3 rounds 20 minute EMOM 2 problems alternating on the minute. 20 problems total Ice barrel Dip 41? 1 minute Thursday, 2/23/23 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: Goblet Squat x 8 reps 60# 60 seconds KB Floor Press x 8 reps 53s 60 seconds TRX Rows x 8 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:50 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 42? 1 minute |
Re: The Shed 'O Pain
Saturday, February 25, 2023
Bouldered at Rock Mill with Jeff and Kent. Quickly sent the two new purples, two new blues and one new orange. Spent a lot of time on a white that I was close to finishing. Maybe next week. 1.5 mile outside walk Sunday, February 26, 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 25, 30, 40# 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 Double KB Front squats 35s KB Press 35s Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:57 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 50? 3 minutes February 27, 2023 Zone 2 Treadmill Walk 45 minutes Ice Barrel 44? Quick dip Tuesday, February 28, 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 70# Rest 2-3 3-4 3 Dips 4-5 3 Dips Rest 5-6 5 rounds Couch Stretch 3 ring muscle ups 2 sets of 15 Reverse Hypers 120# 5 sets of 10 Pronators 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
Wednesday, 3/1/23
4 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Open crimp on large Campus rung 3 sets of 3-6-9 seconds +45 2. 2-finger pocket 3 sets of 3-6-9 -15# 3. Closed Crimp 3 sets of 3-6-9 -30# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/2/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 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 Worked in 5 sets of 2 Trapbar Deadlifts @ 225# 5 sets of: Goblet Squat x 5 reps 60# 60 seconds KB Press x 5 reps 35s 60 seconds TRX Rows x 5 reps +25# 60 seconds Rogue Echo Bike 10 Calories 50 Jump Ropes 5 rounds 8:23 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 44? Quick Dip |
Re: The Shed 'O Pain
Saturday, March 4, 2023
Bouldered at Rock Mill with Jeff, Kent, Justin, Randy, and Ross. Quickly sent the two new purples and two new blues. Sent last week?s white I was working on first go. Worked on an orange. Made some good progress. Finished up by doing several pink and purple problems. 1.5 mile outside walk Sunday, March 5, 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 25, 30, 40# 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# (5 sets) 2-3?5-2-3?5-2-3 Double KB Front squats 35s KB Bench Press 53s Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:41 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 48? 2 minutes |
Re: The Shed 'O Pain
March 6, 2023
Zone 2 Treadmill Walk 45 minutes Quick Dip in Ice Barrel 48? Tuesday, March 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# 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 Couch Stretch 2 sets of 15 Reverse Hypers 120# Quick Dip in Ice Barrel 44? Wednesday, 3/8/23 3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Open crimp on large Campus rung 3 sets of 3-6-9 seconds +45 2. 2-finger pocket 3 sets of 3-6-9 -15# 3. Closed Crimp 3 sets of 3-6-9 -30# Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/9/23 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: Goblet Squat x 8 reps 60# 60 seconds SeeSaw KB Press x 8 reps 35s 60 seconds TRX Rows x 8 reps +15# 60 seconds Rogue Echo Bike 2 miles for time: 4:59 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 44? 1 minute |
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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 70# Rest 2-3 3-4 3 Dips 4-5 3 Dips Rest 5-6 5 rounds Couch Stretch Deep Squat Hold 2 sets of 15 Reverse Hypers 120# 5 sets of 10 Pronators 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
March 13, 2023
Zone 2 Treadmill Walk 45 minutes 1 minute in Ice Barrel 48? Tuesday, March 14, 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# 5 set of 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 15 push-ups 5 goblet squats 60# 8 neutral grip pull ups 50 single unders 6 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# 1 ring muscle up 1 minute in Ice Barrel 52? |
Re: The Shed 'O Pain
Wednesday, 3/15/23
3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 1 Every 60 seconds 1. Open crimp on large Campus rung 4 sets of 3-6-9 seconds +45 2. 2-finger pocket 4 sets of 3-6-9 -15# 3. Closed Crimp 4 sets of 3-6-9 -30# Worked in: 7 additional sets of 10 push ups External Rotation 2 x 10 each arm 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/16/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 45# 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: ATG Split Squat x 5 reps each leg 30# DB 60 seconds Kaos Press x 5 reps 70#s 60 seconds TRX Rows x 5 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:07 2 sets of 15 Reverse Hypers 120# Hip Stretches 2 ring muscle ups Ice Barrel 40? Quick Dip |
Re: The Shed 'O Pain
Saturday, March 18, 2023
Bouldered at Rock Mill with Justin, Randy, and Ross. Quickly sent the five new purples and three new blues. Worked on some harder problems but no sends. Finished up by doing several pink and purple problems. Sunday, March 19, 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 25, 30, 40# 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# (5 sets) 2-3?5-2-3?5-2-3 KB Goblet Squat 53, 62, 70# (Focused on slow descent, pause at bottom, and quickly up.) One Armed KB Floor Press 53, 62, 70# Neutral Grip Pull ups 30, 20, 10# Rogue Echo Bike 10 Calories 50 Jump Ropes 5 rounds 8:27 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 45? 2 minutes |
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