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Re: The Shed 'O Pain
8/31/22
3 problems push ups 15, 20, 15 10 second 2-finger hold 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. Campus Rung by Door: 4 sets of 3-6-9 +10# (+15 next time) 2. 4 finger (RPTC): 4 sets of 3-6-9 +20# (+35 next time) 3. Full Crimp (RPTC) 2 sets of 3-6-9 -20# Worked in 10 sets of 10 band pull aparts and deep squat holds. 5 sets of 10 additional push ups. 9/1/22 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# 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: Trapbar Deadlift x 1 rep 225# x 5 reps Goblet Squat x 8 reps 60# 30-60 seconds Banded KB Press x 8 reps 35# 30-60 seconds TRX Inverted Row x 8 reps +25# 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + backwards length of sidewalk) x 5 8:35 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups 8:35 Ice bath |
Re: The Shed 'O Pain
Friday 9/2/22
Mowed the yard Saturday 9/3/22 Climbed at Rock Mill Kent and others. Climbed the three new purples and one new blue. Sent 5 additional blues and even a white. 2 mile walk in the evening. Sunday 9/4/22 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 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills 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: Trapbar Deadlift x 1 225# Bulgarian Split Squat x 5 reps each leg 25, 25, 30, 30, 40# 60 seconds One-armed KB Bench Press x 5 reps each arm 53# 60 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# 60 seconds Rogue Echo Bike 10 minutes 120 calories, 3.78 miles 3 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 sets of 10 tib raises 3 ring muscle ups |
Re: The Shed 'O Pain
9/6/22
3 problems push ups 15, 20, 15 10 second 2-finger hold 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. Campus Rung by Door: 4 sets of 3-6-9 0, 5, 10, 15# 2. 4 finger (RPTC): 4 sets of 3-6-9 35# 3. Full Crimp (RPTC) 4 sets of 3-6-9 -35# Worked in 10 sets of 10 band pull aparts, deep squat holds, and 5 sets of 5 dips. 9/8/22 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# 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 1 225# (5 sets) Assisted Skater Squat x 6 reps each side -20# 60 seconds KB Press x 6 reps 35# 60 seconds TRX Inverted Row x 6 reps 25# 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:37 Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Friday 9/9/22
1.5 mile walk Saturday 9/10/22 Climbed at Rock Mill with Kent. Climbed the 2 new purples and one new blue. Also sent the two new oranges. Did several additional blues and one additional orange and one white. 1.5 mile walk in the evening. Sunday 9/11/22 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 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills 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 8 sets of: Trapbar Deadlift x 1 225# x 5 sets Heels Elevated Goblet Squat x 3 reps 60 seconds Weight Added Push ups x 5 reps +50 Sandbag 60 seconds Neutral Grip Pull ups x 3 +30# 60 seconds Rogue Echo Bike * 10 ROUNDS: * Sprint :30 / Rest :30 70, 70, 70, 70, 70, 71, 72, 73, 74, 75 Last TIme:88 calories, 2.31miles Today: 96 calories, 2.39 miles 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups |
Re: The Shed 'O Pain
9/12/22
Zone 2 walk on the treadmill. 45 minutes 9/13/22 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 TGUs 2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 62# 5 dips 10 alternating reverse lunges 25# DBs 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups |
Re: The Shed 'O Pain
9/14/22
3 problems push ups 15, 20, 15 10 second 2-finger hold 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. Campus Rung by Door: 5 sets of 3-6-9 0, 0, 5, 10, 15# 2. 4 finger (RPTC): 5 sets of 3-6-9 35# 3. Full Crimp (RPTC) 5 sets of 3-6-9 -35# Worked in 10 sets of 10 band pull aparts, deep squat holds, and 5 sets of 10 push ups. 9/15/22 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# 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 1 225# (5 sets) Goblet Squats x 8 reps 60# 60 seconds Chaos bar x 8 reps 70# 60 seconds TRX Inverted Row x 8 reps 25# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:33 Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Friday 9/16/22
1.5 mile walk Saturday 9/17/22 Climbed at Rock Mill with Kent. Good session. New problems were decent, especially the purples. 1.75 mile walk in the evening. Sunday 9/18/22 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 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills 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: Trapbar Deadlift x 1 225# ATG Splits Squat x 5 reps each leg. 35# 60 seconds One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62# 60 seconds Neutral Grip Pull ups x 5 +20, 15, 10, 5, 0# 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 15:07 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups |
Re: The Shed 'O Pain
9/19/22
Zone 2 walk on the treadmill. 45 minutes 1.2 mile walk in the evening 9/20/22 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 TGUs 2 @ 35, 44, 53, 62, 70# 30 Minute EMOM 10 KB Swings 62# 5 dips 10 alternating jumping lunges 2 15Â’ rope ascents 50 single unders 7 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups 3 x 1 Trapbar Deadlift 225# 1.2 mile walk in the evening |
Re: The Shed 'O Pain
9/21/22
3 problems push ups x 10 reps 10 pronators rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. Campus Rung by Door: 3 sets of 3-6-9 +0, 10, 20# 2. 4 finger (RPTC): 3 sets of 3-6-9 +35# (+35 next time) 3. Full Crimp (RPTC) 3 sets of 3-6-9 -35# Worked in 10 sets of 10 band pull aparts and deep squat holds. 7 sets of 10 additional push ups. |
Re: The Shed 'O Pain
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# 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 1 225# (5 sets) Goblet Squats x 6 reps 60# 60 seconds Banded KB Press x 6 reps 35# 60 seconds TRX Inverted Row x 6 reps 35# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:09 Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel-5 minutes |
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