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Re: The Shed 'O Pain
Yesterday
2 mile walk Today 7/5/22 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 62# Rest 2-3 3-4 3 Dips 4-5 3 Dips Rest 5-6 5 rounds Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 sets of 10 Pronators 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
7/6/22
2 problems 10 push ups 10 second hang 5 rounds 10 pronators 5 rounds Every 2 minutes 10 second hang on small campus rung 0, 0, 5, 5, 10, 10, 15, 15, 15, 15, 15, 15 5 sets of 20 Flexbar Wrist Extensions Deep Squat Holds 3 sets of 10 tib raises I have a bit of a cold which is why I didn’t climb at Rock Mill. My Ice Barrel arrived today. No more bath tub ice baths. |
Re: The Shed 'O Pain
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 35, 45, 53# 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: Trapbar Deadlift x 1 rep 225# ATG Split Squat x 5 reps each leg 35, 35, 45, 45, 53# 30-60 seconds Banded KB Press x 5 reps 35, 35, 35, 45,45# 30-60 seconds TRX Inverted Row x 5 reps +25# 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 9:13 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Saturday 7/9/22
Bouldered at Rock Mill with Kent and Jeff. Sent the new purples and blues. One new orange. Worked on a white that could go next time. Later: Walked 1.5 miles with Lisa and Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:40 Today 7/12/22 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 Arm bars x 5 reps each arm 35, 45, 45# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: KB Deadlifts x 6 reps 88# ATG Split Squat x 6 reps 35, 45, 45, 45# 30-60 seconds KB Floor press x 6 reps 53, 62# KBs 30-60 seconds Pronated/Supinated Pull Ups x 3 + 3 reps +10# 30-60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 9:36 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups 3 sets of 10 tib raises |
Re: The Shed 'O Pain
Yesterday 7/13/22
Bouldered at Rock Mill with Kent and Justin. Sent the new purples and blues. One new orange. Sent the white I was working on Saturday first go. Good day. Today 7/14/22 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 Windmill 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 8 sets of: Trapbar Deadlift x 1 225# (5 sets) Goblet Squats x 3 reps 60# DB 30 seconds Dips x 3 reps 30 seconds Pronated/Supinated Grip Pull Ups x 3 reps +20# 30 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer’s Walk 2-53# KBs (up and down sidewalk) 5 rounds 13:00 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises |
Re: The Shed 'O Pain
7/15/22
Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 3 sets of 10 pronators 3 sets of 20 Flexbar Wrist curls 3 sets of 10 tib raises Elbow Flossing 1.5 mile walk Yesterday 7/16/22 Bouldered at Rock Mill with Kent and Kevin. Lots of repeats. Good day. Climbing well lately. 2 mile walk later. Today 7/17/22 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 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: Trapbar Deadlift x 1 225# (5 sets) ATG Split Squat x 8 reps each side 35, 40, 40# 30 seconds Banded KB Press x 8 reps 35# 30 seconds TRX Row x 8 reps 30 seconds Rogue Echo Bike :20 sprint + 1:40 rest 5 rounds 51 calories 0.99 miles Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises 3 ring muscle ups 3 sets of 20 Flexbar wrist extensions Later 1.5 mile walk |
Re: The Shed 'O Pain
7/19/22
Bouldered at Rock Mill with Kent and Randy. A few repeats and two new purples and one new blue, all flashes. 1.5 mile walk later. 7/20/22 2 mile walk Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 (9:28) 3 sets of 10 pronators 3 sets of 20 Flexbar Wrist curls 3 sets of 10 tib raises Elbow Flossing 1.5 mile walk in the evening. Today 7/21/22 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# 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 60 seconds KB Bench Press x 6 reps 53# 60 seconds Pull/Chin Up x 6 reps 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:45 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises 3 ring muscle ups 3 sets of 20 Flexbar wrist extensions Elbow Flossing Later 1.5 mile walk |
Re: The Shed 'O Pain
Friday
7/22/22 Bouldered at Rock Mill with Kent and Justin. I sent a new blue and orange. The hard purple went unsent. 2 mile walk later. Saturday 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# 12 Push ups 6 Goblet VMO Squats w/slant board 40# 2 Rope ascents 6 20” Box Jumps 6 ab wheel roll outs 5 rounds 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises 3 sets of 20 Flexbar wrist extensions 3 sets of 10 pronators 1.5 mile walk later. |
Re: The Shed 'O Pain
2022 Wild Iris Trip
July 27 Zorro Wall Huggy’s Pull-up 5-9 Wet Wipe aWhet 5.10b Cirque du Sauve 5.10b Gaucho 5.10d The Hangman 5.10 c/d One Trick Sheep 5.11a July 28 OK Corral Red Ryder 10a Winchester Pump 11a Jaba the Hut 10b Megan’s Canadian Lover 10a The Duke 11a (three goes but couldn’t quite get it clean) July 29 Western Grip 10- Rio Bravo 10a The Duke 11a redpoint Rooster Cogburn 11d (TR clean 2nd go) July 31, 2022 Workout at Airbnb in Winter Park, CO WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 each Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 8 Goblet Squat/8 Bulgarian Goat Bag Swings 35, 45, 50# 8 Machine Bench Press 8 Lat Pull Downs 3 rounds Leg Press x 8 reps Machine Press x 8 reps Lat Row x 8 reps 3 rounds August 1, 2022 4 mile hike in RMNP. August 3, 2022 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# 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) ATG Split Squat x 8 reps each leg 35# 60 seconds KB Banded Press x 8 reps 35# 60 seconds Pull/Chin Up x 8 reps (4+4) 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 16:49 slow! Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises 3 ring muscle ups 3 sets of 20 Flexbar wrist extensions Elbow Flossing |
Re: The Shed 'O Pain
Thursday
8/4/22 Bouldered at Rock Mill with Kent and Justin. I sent two new blues. The hard purple went unsent. 1.5 mile walk later. Friday 8/5/22 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# 12 Push ups 6 Goblet VMO Squats w/slant board 40# 2 Rope ascents 15’ 6 20” Box Jumps 6 ab wheel roll outs 5 rounds 3 sets of 15 Reverse Hypers 120# Banded hip Stretches 3 ring muscle ups 3 sets of 10 tib raises 3 sets of 10 pronators 1.5 mile walk later. |
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