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Re: The Shed 'O Pain
Yesterday
Bouldered with Kent and Ryan at Rock Mill. Today (8/16/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 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 10 Pronators 2-3-5-2-3-5-2-3 KB Front Squat 2 35# KBs One-arm Floor Press 53, 62, 70# Pronated Grip Pull Up 20# Sprints Conditioning After a Lift Week 1: (Sprint 12 seconds, rest 48) x 10 5% grade @ 7.5 mph Banded Hip Stretches Calf Stretches |
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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side 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 min 70#, 10 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 3-4 1 ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets 20 Flexbar Wrist Extensions Rogue Echo Bike 2 miles for time: 4:58 Banded Hip Stretches Calf stretches |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Ryan. Last Wednesday until next summer. Today (8/20/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 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 10 Pronators 4 sets of: Rear-Foot Elevated Split Squat x 6 reps each leg 25# DB Goblet Style 60 seconds rest One-Arm Landmine Push Press x6 reps each arm 45#+25# 60 seconds rest Feet-Elevated Suspension Row x 6 reps 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:33 Sprints Conditioning After a Lift Week 1: (Sprint 12 seconds, rest 48) x 10 5% grade @ 7.5 mph Calf Stretches |
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 Quick and the Dead 10 kettlebell Swings 0-1 min 53, 62, 62, 70, 70#, 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 5 sets 20 Flexbar Wrist Extensions Banded Hip Stretches |
Re: The Shed 'O Pain
Saturday (8/22/20)
Bouldered at Rock Mill. Today (8/24/20) 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# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side 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. 10 calories on Echo Bike 2. 5 Ab Wheel Rollouts 3. 5 dips 4. 5 Goblet Squats w/60# DB 5. 10 Kettlebell Swings 53# 6. 5 Ring Pull Ups Banded Hip Stretches |
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 10 Turkish Get Ups @ 53# 100 Kettlebell Swings @ 62# 10 on the minute for 10 minutes Sprints Conditioning After a Lift Week 1: (Sprint 13 seconds, rest 47) x 10 5% grade @ 7.5 mph Hip Banded Stretches |
Re: The Shed 'O Pain
2 problems
10-15-20-15-20 Push ups 10 second 2-finger hang 10 pronators each arm 5 rounds First time back on my wall for awhile. This took over an hour to complete. Had trouble remembering some of my problems. Climbed decently considering the heat. It's late August again. |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 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 10 Pronators 2-3-5-2-3-5-2-3 Double KB Front Squat 35s Double KB Press 35s Neutral Grip Pull up 20# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:36 Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 KB Windmills x 3 reps each arm 5 rounds 20, 20, 35, 35, 45# Quick and the Dead 10 kettlebell Swings 0-1 min 62# 10 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets 20 Flexbar Wrist Extensions Worked in 5 sets of 10 pronators each arm Banded Hip Stretches |
Re: The Shed 'O Pain
3 problems
10-15-20-15-20 Push ups 10 second 2-finger hang 3 KB Windmills each arm 20, 35, 35, 44, 44# (These are starting to feel pretty good) 10 pronators each arm 5 rounds Nice cool temps. Sent some harder problems. Starting to remember my problems. |
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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 3 KB Windmills 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: Double KB Front Squat x 5 reps 35s 60 seconds rest Dips x 5 reps 60 seconds rest Neutral Grip Inverted Rows x 5 reps +20# 60 seconds rest Rogue Echo Bike 10 calories :33 20 calories 2:44 30 calories 5:46 20 calories 8:09 10 calories 9:44 1 minute rest between efforts Banded Hip Stretches |
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 10 Turkish Get Ups 2 @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 times through Sprints Conditioning After a Lift Week 1: (Sprint 14 seconds, rest 46 x 10 5% grade @ 7.5 mph Hip Banded Stretches |
Re: The Shed 'O Pain
3 problems
3 kb windmills each arm 35, 44, 53# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. half crimp on small campus rung: 3 sets of 3-6-9 +0# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20# 3. Full Crimp 3 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups deep squat holds |
Re: The Shed 'O Pain
Yesterday
Bouldered with Kent and at Rock Mill. Today (9/6/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 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 10 Pronators 2-3-5-2-3-5-2-3 Goblet Squat 53, 62, 70# One Armed Floor Press 53, 62, 70# Neutral Grip Pull Ups +20, 20, 30# Rogue Echo Bike x 15 calories Farmer’s Walk around Shed x 2 w/70# KB Switch arm on second lap 4 rounds 10:33 Banded Hip Stretches |
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 Turkish Get Ups 3 @ 35, 44, 2@ 53, 62, 1 @ 70# (each arm) Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up (4 w/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Sprints Conditioning After a Lift Week 1: (Sprint 14 seconds, rest 46 x 10 5% grade @ 7.5 mph Hip Banded Stretches |
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 25, 30 Strict Neutral Grip Pull ups x 5 reps 0, 10 3 KB Windmills each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 2 rounds 3 sets of: Goblet Squat x 8 reps 60# 60 seconds rest KB Press x 8 reps 35# KBs 60 seconds rest Ring Rows x 8 reps 60 seconds rest Rogue Echo Bike Tabata protocol 8 x (20 sec work/10 sec rest) 50 calories Band Hip Stretches |
Re: The Shed 'O Pain
3 problems
5 kb windmills each arm 35, 44, 44# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. half crimp on small campus rung: 3 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20# 3. Full Crimp 3 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups deep squat holds |
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 Turkish Get Ups 10 w/53# (5 each arm) Quick and the Dead 0-1 10 kettlebell Swings 0-1 53## 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 3 dips 4-5 3 dips Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded hip stretches Sprints Conditioning After a Lift Week 1: (Sprint 15 seconds, rest 45 x 10 5% grade @ 7.5 mph |
Re: The Shed 'O Pain
3 problems
15 push ups 10 second 2-finger hang 10 pronators each arm 5 rounds 10 minute EMOM 10 moderate problems 2 misses Alternated between two problems 25 problems total |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 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 10 Pronators 4 sets of: Goblet Squat 60# DB + 20# Vest x 6 reps 60 seconds rest Exercise Ball Bench Press 53# KBs x 6 reps 60 seconds rest Neutral Grip Pull Ups x 6 reps +10# 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:41 Banded Hip Stretches Worked in 5 ring muscle ups |
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 Turkish Get Ups 3 @ 35, 44, 2@ 53, 62, 1 @ 70# (each arm) Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up (5 w/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
Re: The Shed 'O Pain
3 problems
5 kb windmills each arm 35, 44, 53# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. half crimp on small campus rung: 4 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20# 3. Full Crimp 4 sets of 3-6-9 -35# Worked in: 10 sets of 12 pushups deep squat holds |
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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 5 KB Windmills 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: KB Goblet Squat x 3 reps 70# 60 seconds rest KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45# 60 seconds rest Neutral Grip Pull Ups x 3 reps +20# 60 seconds rest Rogue Echo Bike 2 miles for time: 4:59 Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday
Climbed at Hinckley with several friends, including Jeff and Rick. Beautiful day with excellent conditions. Climbed 12 routes. Felt strong although stamina wasn't quite what it's been. Fun! Today (9/20/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 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 10 Pronators 2-3-5-2-3-5-2-3 Skater Squats w/8# med ball for counterbalance Dips Pronated Grip Pull Ups +10# Rogue Echo Bike x 15 calories Farmer’s Walk around Shed x 2 w/70# KB Switch arm on second lap 4 rounds 11:00 Banded Hip Stretches Work in 5 ring muscle ups |
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 Turkish Get Ups 10 @ 62# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up (6 w/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
Yesterday
Played tennis with Tim. 9/22/20 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 Turkish Get Ups 10 @ 62# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up (6 w/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
3 problems
5 kb windmills each arm 35, 44, 53# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 2 Every 60 seconds 1. half crimp on small campus rung: 4 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, -10# 3. Full Crimp 4 sets of 3-6-9 -35# Worked in: 10 sets of 15 pushups |
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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 5 KB Windmills 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: KB Goblet Squat x 6 reps 60# DB+20# vest 60 seconds rest KB Press x 6 reps 35# 60 seconds rest Neutral Grip Pull Ups x 6 reps +10# 60 seconds rest Rogue Echo Bike 10 calories :34 20 calories 2:44 30 calories 5:46 20 calories 8:09 10 calories 9:46 1 minute rest between efforts Banded Hip Stretches Worked in 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Climbed at Hinckley with friends. Conditions not as good as last week. Fun nonetheless. 14 laps. Today (9/27/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 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 10 Pronators 2-3-5-2-3-5-2-3 TRX-assisted Skater Squats (a new favorite) One-armed KB Floor Press 53, 62, 70# Neutral Grip Inverted Rows +20# Rogue Echo Bike x 10 calories Cross Walk: Waiter's walk in one hand while doing the farmers walk in the other. Once around building-switch arms for each round. 53+35# KBs 6 rounds 11:36 Banded Hip Stretches Work in 5 ring muscle ups |
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 Turkish Get Ups 4 @ 53#, 4 @ 62#, 2 @ 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up (5/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
Re: The Shed 'O Pain
3 problems
5 kb windmills each arm 35, 44, 53# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. half crimp on small campus rung: 5 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10# 3. Full Crimp 5 sets of 3-6-9 -35# Worked in: 20 sets of 10 pushups |
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 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 5 sets of: Pulley Assisted Skater Squats x 5 reps each leg -20# 60 seconds rest DB Press x 5 reps 40# 60 seconds rest Neutral Grip Pull Ups x 5 reps +20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike Tabata protocol 8 x (20 sec work/10 sec rest) 51 calories Banded Hip Stretches Worked in 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Fun. Although I would have preferred to go outside. Next weekend. Hopefully. Today (10/4/20) 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# 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 2-3-5-2-3-5-2-3 Pulley Assisted Skater Squats x 5 reps each leg -20, -15, -10# One-armed DB Bench Press 60# Ring Rows +25# plate on chest -finished up this section with some unassisted Skater Squats. Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:12 PR Banded Hip Stretches Worked in 5 ring muscle ups |
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 Turkish Get Ups x 4 (2 each side) 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 5 w/8# 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
Re: The Shed 'O Pain
3 problems
5 kb windmills each arm 35, 44, 53# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 2 Every 60 seconds 1. half crimp on small campus rung: 5 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10# 0# 3. Full Crimp 5 sets of 3-6-9 -35# Worked in: 17 sets of 3 ring dips Deep squat holds |
Re: The Shed 'O Pain
10/7/20
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 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 10 Pronators 15 kettlebell swings 44# 5 goblet squats 5 push ups 10 rounds E2MO2M Rogue Echo Bike Reverse Tabata 10/20 33 calories Banded Hip Stretches Work in 5 ring muscle ups |
Re: The Shed 'O Pain
Went to the New this weekend. Ended up only climbing Friday. Saturday morning it was raining pretty steady with no hope of it letting up. So we bailed. However, we made the most of Friday. Fun day with Norm, Kent, Ryan, and Jason. Here is my tick list.
Friday-10/9/20 St. Pauli Girl 10c My Sister Does Cluster Bombs 11c (fell once down low and lowered and then sent the route. Fired for Sandbagging 12a (I brushed the lower crux holds and then sent it first go.) Felt solid. Norm is close to sending this one. Face It Bubba 11a (clean TR) That is such a good route! Insistent Irony 10c (A good slabby route that Jeff and I used to do all the time. It will teach you to use your feet. Ryan and Jason loved it!) Casper Says Boo 5.9 A kind of scary route around the corner from Insistent Irony. It scared the crap out of a couple of the guys. It finally dawned of me the reason for the name of the climb. Today (10/11/20) 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# 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 2-3-5-2-3-5-2-3 Ab Wheel Roll Outs Pulley Assisted Skater Squats x 5 reps each leg -20, -10, 0# Kettlebell Press 35, 35, 44# Neutral Grip Pull Up 10, 20, 30# Rogue Echo Bike x 12 calories Suitcase Carry 70# Kettlebell (2 laps around Shed L/R) 4 rounds Banded Hip Stretches Worked in 5 ring muscle ups |
Re: The Shed 'O Pain
3 problems
5 kb windmills each arm 35, 44, 53# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 1 Every 60 seconds 1. half crimp on small campus rung: 5 sets of 3-6-9-12 +10# 2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -20, -10, 0# 3. Full Crimp 5 sets of 3-6-9-12 -35# Worked in: 10 sets of 10 push ups Deep squat holds |
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 Turkish Get Ups 3@35, 3@44, 2@53, 1@62, 1@70# each arm Quick and the Dead 0-1 10 kettlebell Swings 0-1 2 rounds @53#, 2 rounds @ 62#, 1 round @ 70# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 5 w/8# med-ball 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 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 10 Pronators 5 sets of: Goblet Squats x 5 60# DB 60 seconds One-Armed Floor Press x 5 each arm 53, 53, 62, 62, 70# 60 seconds TRX Inverted Rows +25# plate on chest 60 seconds Rogue Echo Bike 2 miles for time 4:58 Banded Hip Stretches |
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