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

30 minute EMOM
1. 10 Kettlebell Swings 53#
2. 2 ring muscle ups
3. 5 DB Goblet Squats 40#
4. 8 calories on Echo Bike
5. 5 Ab Wheel Roll Outs
6 rounds

Shin box progressions
30/30 hang from rings for 5 minutes.

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -10#

Worked in:
5 sets of 5 Single arm KB Press 35, 35, 44, 35, 35#
Deep squat holds

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 35, 44, 53#
Strict 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

2 Turkish Get Ups 53, 62, 70, 70, 70#
Trapbar Deadlift x 1 205, 225, 245, 265, 275# (failed at 275:mad:)
5 rounds

21 Kettlebell Swings
7 Strict Pull-Ups
20 Calories on Echo Bike
3 rounds
11:48

Shin box progressions
30/30 hang from rings for 5 minutes.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Kent.

Today 12/8/19
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

2 Turkish Get Ups 70#
2 Sumo Deadlifts 185, 205, 205, 205, 205#
5 rounds

BURST CARDIO—INDIVIDUALIZED HIIT “Burst Cardio” is a 20 minute protocol for getting the most out of your workout without overfilling your stress cup. A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal. •**Recover until your heart rate slows to 70% of HRmax. •**Burst again up to 90-95% of your HRmax.
Heart rate kept between 120-154 bpm.
7 bursts today

Hardy, Dr. Chris; Gallagher, Marty. Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Athletic Potential (Kindle Locations 8007-8016). Dragon Door Publications. Kindle Edition.

Shin box progressions
30/30 hang from rings for 5 minutes.

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 35, 44, 53#
Strict 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

30 minute EMOM
1. 8 Kettlebell Swings 70#
2. 8 Ab Wheel Roll Outs
3. 2 15' Rope Ascents
4. 5 ring dips
5. 5 Double Kettlebell Front Squats 35# KBs
6. 5 Kettle Press 35#
5 rounds

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

2 Turkish Get Ups (one each arm) 35, 44, 53, 62, 70#
1 Ring muscle up
5 rounds

Quick and the Dead 53# KB
10 kettlebell Swings 0-1
10 kettlebell Swings 1-2
Rest 2-3
10 Push ups 3-4
10 Push ups 4-5
Rest 5-6
5 times through

Worked in deep squat holds and 5 30 second hangs.

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -10#

Worked in:
Deep squat holds

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 35, 44, 53#
Strict 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

2 Turkish Get Ups 70#
Sumo Deadlift x 1 205#
5 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

1 ring muscle up 0, 0, 0, 8, 8#
20 Flexbar Wrist Extensions
Deep squat hold
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Climbed at Shaker with a good group. Did a little top roping and bouldering.

Today 12/15/19
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

2 Turkish Get Ups (2 each arm) 35, 44, 53, 62, 70#
2 Ring muscle ups
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 dips 3-4
3 dips 4-5
Rest 5-6
5 times through

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

BURST CARDIO—INDIVIDUALIZED HIIT “Burst Cardio” is a 20 minute protocol for getting the most out of your workout without overfilling your stress cup. A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal. •**Recover until your heart rate slows to 70% of HRmax. •**Burst again up to 90-95% of your HRmax.
Heart rate kept between 120-154 bpm.
8 bursts today (one more than last time)

Hardy, Dr. Chris; Gallagher, Marty. Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Athletic Potential (Kindle Locations 8007-8016). Dragon Door Publications. Kindle Edition.

Shin box progressions
30/30 hang from rings for 5 minutes.

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 35, 44, 53#
Strict 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

2 Turkish Get Ups (1 each arm) 35, 44, 53, 62, 70#
5 rounds
I did a half get up with my 88 pounder.

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
1 strict muscle up 3-4
1 strict muscle up 4-5
Rest 5-6
5 times through

Worked in Deep Squat Holds and Hero Pose.

Afterwards I tried a few HSPUs. I haven't done one in awhile and was pleasantly surprised to be able to do a full depth rep.

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -10#

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

Quick and the Dead
10 kettlebell Snatches R 0-1 35#
10 kettlebell Snatches L 1-2 35#
Rest 2-3
3 ring dips 3-4
3 ring dips 4-5
Rest 5-6
5 times through

Deep squat holds and hero pose worked in.

Re: The Shed 'O Pain
 

Friday morning (12/20/19) is was sitting on my bed getting ready for school. I sneezed and my back felt like someone shoved a knife into it. I hobbled through the day. Saturday I went bouldering and very carefully tried to loosen up my back. It felt okay and I had an ok session. Saturday night I couldn't sleep much and every time I moved it felt like the knife was back. Sunday I stayed home and did some exercises I found online. It felt better Sunday night. Monday morning I got into the chiropractor. He did an assessment and took x-rays. Spacing was decent on discs except for the bottom one. He also said I have some degeneration in my right hip. It has been hurting off and on for the last few years. Later, Lisa and I went shopping and went to the Cavs game. My back felt was feeling better. Today I got a workout in.

Warmed up by completing some back exercises.

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25# DB (limited ROM)
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 4 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
Reverse Wrist Curl
3 rounds

2-3-5-2-3-5-2-3
KB Deadlift 53, 70, 70# (limited ROM)
Neutral Grip Pull Up 0, 10, 20#
KB Floor Press 53, 62, 62#

Rogue Echo Bike
For Time:
10 calories :37
20 calories 2:47
30 calories 5:50
20 calories 8:17
10 calories 9:54
Rest 1 minute between efforts.

Shin box progressions
30/30 hang from rings for 5 minutes.

My back is feeling better. Hopefully it will continue to do so.

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9-12 15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -10#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9-12 -10#

Worked in a few mobility exercises. Back is feeling better. More capable every day.

Re: The Shed 'O Pain
 

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

2 Turkish Get Ups (1 each arm) 35, 44, 53, 62, 70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 44#
10 kettlebell Swings 1-2
Rest 2-3
1 strict muscle up 3-4
1 strict muscle up 4-5
Rest 5-6
5 times through

Worked in Hero Pose. Did one HSPU to complete workout.
Back is feeling much better. I lowered the weight on the swings.

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, 30, 40#
Strict 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

2 Turkish Get Ups (1 each arm) 35, 44, 53, 62,70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 44#
10 kettlebell Swings 1-2
Rest 2-3
3 dips 3-4
3 dips 4-5
Rest 5-6
5 times through

1 ring muscle up
Hip Mobility Sequence
5 rounds

[url]https://www.youtube.com/watch?v=LxW6FZiz2H8[/url]
WFS

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

2-3-5-2-3-5-2-3
Landmine Goblet Squat 45# Barbell + 45, 55, 65#
Neutral Grip Pull-up 10, 15, 20#
One-armed Floor Press 53, 62, 62#

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
52 calories-New PR

1 strict ring muscle up 0, 0, 0, 8, 8#
Barbell Wrist Roller with Hanging Kettlebell
Interior Rotation Hip Stretch, Deep Squat Hold
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Kent and Jason.

Today (1/1/20)
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, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 each arm 35, 44, 53#
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2 Turkish Get Ups (1 each arm) 44, 53, 62, 70, 88#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
3 times through

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

2-3-5-2-3-5-2-3
Trapbar Deadlift 155#
Campus Board x 1 lap
KB Press 35#

Shin box progressions
30/30 hang from rings for 5 minutes.

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 neutral grip pull-ups
10 push ups
10 kettlebell swings @ 35#
5 goblet squats @ 25#

-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM
Rogue Echo Bike x 30 seconds @ 6.5
1 15' rope ascent
15 push ups
15 kettlebell swings @ 53#
6 goblet squats @ 40#
6 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff and Kent at Rock Mill.

Today 1/5/20
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, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 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

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
4 dips 3-4
4 dips 4-5
Rest 5-6
3 times through

Rogue Echo Bike
20 Calories on the 3 minutes.
5 rounds
That was hard.

Re: The Shed 'O Pain
 

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

10 Turkish Get Ups @ 53#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
4 times through

Re: The Shed 'O Pain
 

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

10 Turkish Get Ups @ 53#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
4 times through

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 2 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -10#

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, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 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

Trapbar Deadlift x 5 reps 155#
30 seconds rest
KB Floor Press x 5
30 seconds rest
Sloper Campus Lap x 2 laps
30 seconds rest
5 rounds

Rogue Echo Bike
Reverse Tabata Protocol
(10s Work + 20s Rest) x 8 Reps
30 calories

Re: The Shed 'O Pain
 

No Rock Mill today. So I climbed in the Shed.
1 problem
5 push ups
15 rounds

10 minute EMOM
Problem 1 V3
Problem 2 V4
5 rounds

Worked on all established problem. Sent most but not all. Something to work on.
I will probably take a walk later. If not outside then definitely on the treadmill.

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

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 KB Presses 35#, 44#
3 KB Presses
Rest 5-6
5 times through

I tested my one-arm kb press with 53#. I was easily able to press my right arm and for the first time since I experienced nerve damage in my neck/shoulder area in 2015 I was able to press it with my left arm. :)

Rogue Echo Bike
For Time:
10 calories :35
20 calories 2:44
30 calories 5:58
20 calories 8:19
10 calories 9:55
Rest 1 minute between efforts.

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, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 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

30 minute EMOM
2 ring muscle ups
6 Goblet Squats with 40#
20 Double Unders (these jarred my back a bit, I will avoid these for now)
10 Back Extensions
10 plyo push ups
10 Glute Bridges w/50# Sandbog
5 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
2-finger hang 10 seconds
10 pronators
5 rounds

10 minute EMOM
Problem 1 V3
Problem 2 V4
5 rounds

Set your timer for 1 minute intervals and do the sets below at the start of each minute...
1.* 20 second hang/1 pull up
2.* 16 second hang/2 pull ups
3.* 12 second hang/3 pull ups
4.* 8 second hang/4 pull ups
5.* 4 second hang/5 pull ups
6.* 4 second hang/5 pull ups
7.* 8 second hang/4 pull ups
8.* 12 second hang/3 pull ups
9.* 16 second hang/2 pull ups (didn't quite make 16 seconds)
10.* 20 second hang/1 pull up (didn't quite make 20 seconds)

Small Metolius Campus Edge
Pull Up bar for pull 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#
Strict Neutral Grip Pull ups x 5 reps 0
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
1 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
5 dips 3-4
5 dips 4-5
Rest 5-6
5 times through

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Very busy. It turns out it was their "Open House." Very hard to work anything.

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, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 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

Goblet Squats x 5 reps 60# DB
30 seconds rest
Neutral Grip Inverted Row x 8,8,6,6,6 reps
30 seconds rest
One-armed floor press x 8 reps 53#

Rogue Echo Bike - Max Cal Burner – 21 Mins
1min On : 2min Off
Aim for max calories each minute.
x 7 17,17,16,14,15,14,15 calories
I thought 2 minutes would be a lot of rest, but it went fast. Hard workout.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Sent a few decent problems.

Today
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

10 Turkish Get Ups @53#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 KB Presses 35#, 44#
3 KB Presses
Rest 5-6
5 times through

Re: The Shed 'O Pain
 

2 problems
10 push ups
2-finger hang 10 seconds
10 pronators
5 rounds

Set your timer for 1 minute intervals and do the sets below at the start of each minute...
1.* 20 second hang/1 pull up
2.* 16 second hang/2 pull ups
3.* 12 second hang/3 pull ups
4.* 8 second hang/4 pull ups
5.* 4 second hang/5 pull ups
6.* 4 second hang/5 pull ups
7.* 8 second hang/4 pull ups
8.* 12 second hang/3 pull ups
9.* 16 second hang/2 pull ups (didn't quite make 16 seconds)
10.* 20 second hang/1 pull up (didn't quite make 20 seconds)

Small Metolius Campus Edge
Neutral Grip Pull-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, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 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:
Goblet Squats x 5 reps 60# DB
30 seconds rest
One arm KB Row x 8 reps 53#
30 seconds rest
Banded DB Chest Press x 8 reps 40# DBs

21-15-9
Echo Bike Calories
Kettlebell Swings 53#
Push ups
8:48

Hip Box Progressions
Cat/Camel

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Sent a couple of good blues.

Today 1/26/20
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

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

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Banded Pallof Press x 10 each side
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

30 minute EMOM
1. One lap on Campus Board
2. 5 Goblet Squats @ 60# DB
3. 5 KB Presses @ 35# KBs
4. One lap on campus board
5. 10 Kettlebell Swings @ 62#
6. 5 ring dips
5 rounds

Re: The Shed 'O Pain
 

THE WALK
32min walk. You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
Try to cover at least 2 miles. Walking only. No holding the rails of the treadmill.
2.1 miles
Heart Rate Maxed out at 152.
800 feet of elevation gained.

Re: The Shed 'O Pain
 

3 problems
10 push-ups
10 second 2-finger hold
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 20#
2. Full Crimp (no thumb) 3 sets of 3-6-9 -53, -44, -35#
3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20#

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

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
3 KB Presses 44#
3 KB Presses 35#
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions and Deep Squat Holds.

Finished with 5 strict ring muscle ups.