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Re: The Shed 'O Pain
Tuesday, July 25, 2023
3 problems 10 push ups 1 Trapbar Deadlift 185# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds 7 x 1 rep Trapbar DL @ 185# Deep squat holds Wednesday, July 26, 2023 WARM UPS Lock 3 Shoulder Routine 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 Zone 2 on IC4 bike -45 minutes I had to lower the resistance to maintain a heart rate less then 130 bpm. Couch Stretch Banded Frog stretch Thursday, July 27, 2023 WARM UPS Lock 3 Neck Stretches 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 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills 5 reps each side 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 Double KB Front Squat 35s KB Bench Press 53s Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-44# KBs (Around house through the garage) 5 rounds 13:31 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Banded Frog stretch |
Re: The Shed 'O Pain
Friday, July 28, 2023
Climbed at Rock Mill with Kent. Harder problems and recovering from illness led to not many new problems being sent. Saturday, July 29, 2023 WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Sunday, July 30, 2023 WARM UPS Lock 3 Shoulder Routine 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 6 reps 0, 10, 20# Arm Bars x 5 reps each side 35, 44, 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: Skater Squats x 8 reps -20, -10, 0# 60 seconds Dips x 8 reps (unbroken) 60 seconds TRX Rows x 8 reps +15# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) One-armed Farmer?s Carry 60# (Around house through garage) 4 rounds 5 rounds 12:34 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Quick dip in Ice Barrel 64 degrees |
Re: The Shed 'O Pain
Monday, July 31, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch 1.5 mile walk later with Lisa. Tuesday, August 1, 2023 Bouldered at Rock Mll with Kent. Felt stronger. I sent the purple and orange I worked on my previous session. 1.5 mile walk later with Lisa. Wednesday, August 2, 2023 WARM UPS Lock 3 Shoulder Routine 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 6 reps 0, 10, 20# Arm Bars x 5 reps each side 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: Goblet Squats x 6 reps 53, 53, 62, 70# 60 seconds See-Saw KB Press x 6 reps each arm 35s 60 seconds Ring pull-ups x 6 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-44# KBs (Around house through the garage) 5 rounds 14:00 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 1 minute at 48 degrees |
Re: The Shed 'O Pain
Thursday, August 3, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel quick dip 59 degrees Friday, August 4, 2023 WARM UPS Lock 3 Shoulder Routine 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 at 35, 45, 53, & 62# 10 minute EMOM 10 KBS 53# 5 Push ups Couch Stretch Banded Frog Stretch Deep Squat Hold Worked in 10 Pull Overs Ice Barrel 1 minute 58 degrees Saturday, August 5, 2023 Bouldered at Rock Mill with Randy, Kevin and Justin. Good day. Sent a white, an orange, and a blue I had tried on 2 previous days. Kevin gave me some key beta. Sunday, August 6, 2023 WARM UPS Lock 3 Shoulder Routine 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 6 reps 0, 10, 20# KB Windmills x 5 reps each side 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: Elevated rear foot split squat x 5 reps each leg 35, 35, 35, 35, 45# 60 seconds Dips x 5 reps 60 seconds TRX Row x 5 reps +25# 60 seconds Rogue Echo Bike 10 calories :35 20 calories 2:45 30 calories 5:50 20 calories 8:14 10 calories 9:49 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 57 degrees 1 minute |
Re: The Shed 'O Pain
August 7, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog stretch Ice Barrel 57 degrees 1 minute August 8, 2023 3 problems 10 push ups 1 Trapbar Deadlift 185# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 2 Every 60 seconds 1. Variable Depth Edge Rail 3 sets of 3-6-9 seconds +0 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds 7 x 1 rep Trapbar DL @ 185# Deep squat holds Ice Barrel 56 degrees 1 minute Wednesday, August 9, 2023 WARM UPS Lock 3 Shoulder Routine 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 6 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: Goblet Squat x 8 reps 60# DB 60 seconds KB See-Saw Press x 8 reps 35# KBs 60 seconds Neutral Grip Pull-ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 8:00 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 1 minute 54 degrees |
Re: The Shed 'O Pain
Thursday, August 10, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 1 minute 56 degrees Friday, August 11, 2023 WARM UPS Lock 3 Shoulder Routine 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 at 35, 45, 53, & 62# 10 minute EMOM 10 KBS 53# 3/2 Dips (3 first 5 rounds & 2 second five rounds, 25 total) Couch Stretch Banded Frog Stretch Ice Barrel 1 minute 57 degrees Saturday, August 12, 2023 Bouldered at Rock Mill with Kevin and Ross. Flashed the new purples and blues and one new orange. Quickly sent another new orange. Worked on a white for awhile. Not even close. Finished by doing 7 purples. All but one. Sunday, August 13, 2023 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 6 reps 0, 10, 20# KB Windmills x 5 reps each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of 6 reps: Elevated rear foot split squat x 6 reps each leg 35# KB 60 seconds BOSU Ball KB Bench Press x 6 reps 53s 60 seconds TRX Row x 6 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 7:54 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Deep Squat Hold |
Re: The Shed 'O Pain
August 14, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog stretch Ice Barrel 58 degrees 1 minute August 15, 2023 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 2 Every 60 seconds 1. Variable Depth Edge Rail 4 sets of 3-6-9 seconds +0 2. 2-finger pocket (blue hangboard) 4 sets of 3-6-9 -10# 4. Closed Crimp 4 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 12 sets of 2 dips 10 x 1 rep Trapbar DL @ 205# Deep squat holds Ice Barrel 54 degrees 1 minute Wednesday, August 16, 2023 WARM UPS Lock 3 Shoulder Routine 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 Windmills x 5 reps each arm 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 44, 53, 62, 70, 70# 60 seconds Half Kneeling KB Press x 5 reps each side 35# KBs 60 seconds Pronated Grip Pull-ups x 5 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-44# KBs (Around house through the garage) 5 rounds 13:12 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 1 minute 54 degrees |
Re: The Shed 'O Pain
Thursday, August 17, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 1 minute 67 degrees Friday, August 18, 2023 WARM UPS Lock 3 Shoulder Routine 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 at 35, 45, 53, & 62# 10 minute EMOM 10 KBS 53# 6 push ups 2 sets of 15 Reverse Hypers 120# Couch Stretch Banded Frog Stretch Ice Barrel 1 minute 57 degrees Saturday, August 19, 2023 Climbed at Hinckley with Kent, Randy, and Justin. I shook off some rust and was sending the main wall routes by the end. Good conditions for August. Fun to show Randy and Justin the routes and help with beta. 2 mile walk later. Sunday, August 20, 2023 WARM UPS Lock 3 Shoulder Routine 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 6 reps 0, 10, 20# KB Windmills x 5 reps each side 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 8 reps: Elevated rear foot split squat x 8 reps each leg 35# KB 60 seconds BOSU Ball KB Bench Press x 8 reps 53s 60 seconds TRX Row x 8 reps +10# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-44# KBs (Around house through the garage) 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Deep Squat Hold August 21, 2023 WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog stretch Ice Barrel 58 degrees 1 minute August 22, 2023 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 3, Workout 1 Every 60 seconds 1. Variable Depth Edge Rail 5 sets of 3-6-9 seconds +0 2. 2-finger pocket (blue hangboard) 5 sets of 3-6-9 -10# 3. Closed Crimp 5 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 and then 2 dips 10 x 1 rep Trapbar DL @ 205# Deep squat holds Ice Barrel 54 degrees 1 minute |
Re: The Shed 'O Pain
Thursday, August 24, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 1 minute 56 degrees Saturday, August 26, 2023 Bouldered at Rock Mill. Flashed 4 blues and got an additional one with a bit of work. I also flashed an orange problem. Worked some others and then finished by doing all the purples. Sunday, August 27, 2023 WARM UPS Lock 3 Shoulder Routine 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 65reps 0, 10, 20# KB Windmills x 5 reps each side 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 8 reps: Goblets Squats x 8 reps 53, 62, 70# 60 seconds See Saw KB Press x 8 reps each arm 35s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs (Around house through the garage) 5 rounds 12:59 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Deep Squat Hold Got everything done in 69 minutes. |
Re: The Shed 'O Pain
August 28, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog stretch Ice Barrel 48 degrees 1 minute August 29, 2023 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 3, Workout 12Every 60 seconds 1. Variable Depth Edge Rail 5 sets of 3-6-9 seconds +0 2. 2-finger pocket (blue hangboard) 5 sets of 3-6-9 -10# 3. Closed Crimp 5 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 and then 2 dips 10 x 1 rep Trapbar DL @ 205# Deep squat holds Ice Barrel 54 degrees August 30, 2023 WARM UPS Lock 3 Shoulder Routine 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 Windmills x 5 reps each arm 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: Alternating Skater Squats 5 each leg -20, -20, -10, -10, 0# 60 seconds Dips x 5 reps 60 seconds TRX Row x 5 reps +25# 60 seconds Rogue Echo Bike 2 miles for time: 5:08 - slow 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 1 minute 60 degrees |
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