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Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hold 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 2 Every 60 seconds 1. Campus Rung by Door: 5 sets of 3-6-9 -0, 5, 10, 15, 20# 2. 4 finger (RPTC): 5 sets of 3-6-9 +35 3. Full Crimp (RPTC) 56 sets of 3-6-9 -35# Worked in 10 sets of 10 band pull aparts and deep squat holds. 5 sets of 10 additional push ups. Pleasant in the Shed this morning. Good conditions for bouldering. I sent an old problem that I once considered the hardest problem on my wall. |
Re: The Shed 'O Pain
Sunday 9/25/22
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 6 sets of: Trapbar Deadlift x 1 225# x 5 sets KB Front Squats x 4 reps 35s 60 seconds Dips x 4 reps 60 seconds Neutral Grip Pull ups x 4 reps +20, 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 15:15 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 5 minute 54 degrees |
Re: The Shed 'O Pain
Yesterday 9/26/22
Zone 2 walk on the treadmill. 45 minutes Today 3 problems 10 push ups 10 second 2-finger hold 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. Campus Rung by Door: 3 sets of 3-6-9 -0, 10, 20# 2. 4 finger (RPTC): 5 sets of 3-6-9 +35 3. Full Crimp (RPTC) 56 sets of 3-6-9 -35, -25, -15# 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
Wednesday 9/28/22
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 reps 2 TGUs each arm 20 kettlebell swings 35, 44, 53, 62, 70# 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Friday 9/30/22 Climb at New River with Kent Mrs. Field’s Follies 5.8 Kinesthetica 10c Hepatitis C 10d Barb Wire 11c (took 2 goes to sent) Badass Tattoo 10b Got rained out for the rest of the weekend. Went home Saturday. Saturday 10/1/22 2 mile walk Sunday 10/2/22 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 3 sets of: Trapbar Deadlift x 1 225# x 5 sets Alternating Reverse Lunges x 16 reps 25# DBs (50#) 60 seconds Double KB Bench Press x 8 reps 44s, 53s, 53s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:23 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 5 minute 54 degrees 1.5 mile walk in the evening. |
Re: The Shed 'O Pain
10/3/22
Zone 2 walk on the treadmill. 45 minutes 10/4/22 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 TGUs 2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 62# 5 dips 12 alternating jumping lunges 2 15Â’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Hip Stretches Ice Barrel 5 minutes/52 degrees |
Re: The Shed 'O Pain
10/5/22
3 problems 10 push ups 10 second 2-finger hold 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 1 Every 60 seconds 1. Campus Rung by Door: 3 sets of 3-6-9-12 0, 10, 20# 2. 4 finger (RPTC): 3 sets of 3-6-9-12 35# 3. Full Crimp (RPTC) 3 sets of 3-6-9-12 -35# Worked in 10 sets of 10 band pull aparts, deep squat holds, and 7 sets of 10 push ups. 10/6/22 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) Goblet Squats x 6 reps 60# 60 seconds KB Press x 6 reps each arm 35# 60 seconds TRX Inverted Row x 6 reps 35# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:04 Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 5 min 50 degrees |
Re: The Shed 'O Pain
Friday 10/7/22
2.5 mile walk Saturday 10/8/22 Climbed at Rock Mill Kent and others. 3 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# Skater Squat x 5 reps each leg 60 seconds DB Bench Press x 5 reps 53, 60, 60, 60, 60# 60 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds on the 2 minutes. All out effort 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Bike ride on New London Rails to Trails-4.5 miles Beautiful Fall Day. |
Re: The Shed 'O Pain
10/10/22
Zone 2 walk on the treadmill. 35 minutes 10/11/22 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 TGUs 2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 225# 30 Minute EMOM 10 KB Snatches (5 each arm) 35# 5 dips 14 alternating jumping lunges 2 15’ rope ascents 50 single unders 7 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Hip Stretches Ice Barrel 5 minutes/50 degrees |
Re: The Shed 'O Pain
10/12/22
2 problems 10 push ups 10 second 2-finger hold 10 pronators 5 rounds 10 second Lock Off on large sloper campus rung -35# Alternating arms on the minute. 10 minutes. Worked in 5 sets of 10 band pull aparts and 5 sets of 10 push ups. 10/13/22 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 8 sets of: Trapbar Deadlift x 1 225# (5 sets) Goblet Squats x 3 reps 60# 60 seconds KB Press x 3 reps each arm 35, 35, 35, 35, 45, 45, 45, 45# 60 seconds TRX Inverted Row x 3 reps 50# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:34 Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 1 min 53 degrees |
Re: The Shed 'O Pain
Friday 10/14/22
2.2 mile walk Saturday 10/15/22 Climbed at Rock Mill Kent and others. Sent a white. 1 orange, and 2 blues. 3 mile walk in the evening. Sunday 10/16/22 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 3 sets of: Trapbar Deadlift x 1 225# 5 sets Skater Squat x 8 reps each leg 60 seconds KB Bench Press x 8 reps 53# 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Rogue Echo Bike 10 calories :37 20 calories 2:45 30 calories 5:47 20 calories 8:08 10 calories 9:45 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups |
Re: The Shed 'O Pain
10/17/22
Zone 2 walk on the treadmill. 30 minutes 10/18/22 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 TGUs 2 @ 35, 44, 53, 1 @ 62, 70# each arm 10 Minute EMOM 10 kettlebell swings 1 ring muscle up 10 rounds Couch stretch I currently have a bad cold. I could barely talk today. 10/19/22 4 problems push ups x 10 10 second 2-finger hold 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. Campus Rung by Door: 3 sets of 3-6-9 0, 10, 20# 2. 2 finger (RPTC): 3 sets of 3-6-9 -35, -25, -15# 3. Full Crimp (RPTC) 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. 10/20/22 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 Goblet Squat x 6 reps 60# 60 seconds KB Press x 6 reps 35# 60 seconds TRX Inverted Row x 6 reps +25# 60 seconds 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups |
Re: The Shed 'O Pain
Friday 10/21/22
1.2 mile walk Saturday 10/22/22 Climbed at Rock Mill Kent and others. Sent 1 new orange and 1 new blue. Made good progress on a black. I haven’t unlocked the last moves. 1.5 mile walk in the evening with Lisa Sunday 10/23/22 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 3 sets of: Trapbar Deadlift x 1 225# 5 sets Alternating Reverse Lunges x 8 reps each leg 25# DBs 60 seconds Dips x 8 reps 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 9:36 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups 2.2 mile walk in the evening. |
Re: The Shed 'O Pain
10/24/22
3 mile walk 10/25/22 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# 10 chaos push ups ATG Lunges x 10 reps 35# KB 2 15’ rope ascents 50 single unders 7 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch Butterfly Stretch |
Re: The Shed 'O Pain
10/26/22
4 problems push ups x 10 10 second 2-finger hold 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. Sloper Campus Rung w/dowel 4 sets of 3-6-9 +35# 2. 2 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 and deep squat holds. 5 sets of 5 dips. 10/27/22 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 Squat x 8 reps 60# 60 seconds KB Press x 8 reps 35# 60 seconds TRX Inverted Row x 8 reps +10# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:30 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups |
Re: The Shed 'O Pain
Saturday 10/29/22
Climbed at Rock Mill Kent and Jeff. One new purple and blue. Sunday 10/30/22 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# 5 sets Double KB Front Squat x 3 reps 30 seconds Single DB Bench Press x 3 reps each arm 30 seconds Neutral Grip Pull ups x 3 reps +20# 30 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:59 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups |
Re: The Shed 'O Pain
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# 3 x 1 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips Alternating Jumping Lunges x 12 reps 2 15’ rope ascents 50 single unders 8 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretch Couch Stretch |
Re: The Shed 'O Pain
11/4/22
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) VMO Goblet Squats x 8 reps 40, 40, 53# 60 seconds Banded KB Press x 8 reps 35# 60 seconds Neutral Grip Pull Ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:52 Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 1.5 min 52 degrees 11/5/22 Climbed at Rock Mill with Kent and Randy. Two new blues and one new orange. 1.5 mile walk in the evening. 11/6/22 Sunday 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# 5 sets ATG Split Squat x 5 reps each leg 35, 35, 40, 40, 45# 60 seconds Single Floor Press x 5 reps each arm 53, 53, 62, 62, 62# 60 seconds TRX Inverted Row x 5 reps +25# 60 seconds Rogue Echo Bike x 10 minutes 3.74 miles, 121 calories, Average Watts: 247 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 2 min 55 degrees |
Re: The Shed 'O Pain
Monday 11/7/22
45 minute Zone 2 Treadmill Walk Tuesday 11/8/22 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 70# 5 Dips 6 VMO Goblet Squats 2 15’ rope ascents 50 single unders 8 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretch Couch Stretch Wednesday, 11/9/22 3 problems push ups x 15, 20, 15 reps 10 second 2-finger hold 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 2 Every 60 seconds 1. Sloper Campus Rung w/dowel 4 sets of 3-6-9 +35# 2. 2 finger (RPTC): 4 sets of 3-6-9 -35# 3. Full Crimp (RPTC) 4 sets of 3-6-9 -35# Worked in 5 additional sets of 10 push ups, 10 sets of 10 band pull-apart, deep squat holds, and handstand holds (against wall). |
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) ATG Squat x 6 reps 35, 35, 45, 45# 60 seconds Alt. KB Press x 6 reps each arm 35# 60 seconds Neutral Grip Pull Ups x 6 reps +15, +10, +5, 0# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 2 min 54 degrees |
Re: The Shed 'O Pain
11/12/22
Climbed at Rock Mill with Kent and Jeff. Two new purples, one blue, and one orange. I also sent a purple in the cave that I tried last week. Hard. 1 mile walk on the treadmill in the evening. 11/13/22 Sunday 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 Arm Bars x 5 reps 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 3 sets of: Trapbar Deadlift x 1 225# 5 sets DB Goblet Squat x 8 reps 60# 60 seconds KB Bench Press x 8 reps 53s 60 seconds TRX Inverted Row x 8 reps +10# 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:57 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 1.5 min 46 degrees :) |
Re: The Shed 'O Pain
Monday 11/14/22
45 minute Zone 2 Treadmill Walk 1 minute Ice Barrel 44 degrees Tuesday 11/15/22 TGUs 2 @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 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 of 20 Flexbar Wrist Extensions & Deep squat holds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretch Couch Stretch Wednesday, 11/16/22 3 problems push ups x 15, 20, 15 reps 10 second 2-finger hold 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. Sloper Campus Rung w/dowel 5 sets of 3-6-9 +35# 2. 2 finger (RPTC): 5 sets of 3-6-9 -35# 3. Full Crimp (RPTC) 5 sets of 3-6-9 -35# Worked in 5 sets of 5 dips, 10 sets of 10 band pull-apart, deep squat holds, and handstand holds (against wall). 11/17/22 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, 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# 4 sets VMO DB Goblet Squat x 8 reps 60# 60 seconds Alternating KB Press x 8 reps 35s 60 seconds Neutral Grip Pull Ups x 8 reps 60 seconds Rogue Echo Bike 2 miles for time: 5:08 Didn’t have the mental fortitude to push tonight. 2 sets of 15 Reverse Hypers 120# Couch Stretch Ice Barrel 2 minutes 44 degrees |
Re: The Shed 'O Pain
Friday 11/18/22
45 minute Zone 2 Treadmill Walk 1 minute Ice Barrel 43 degrees Saturday 11/19/22 2 problems 10 push ups 10 second 3-finger hold 10 pronators 5 rounds 30 minutes of limit bouldering. Sent a few harder problems. Finally finished a problem I have wanted to eliminate a hold from. Worked in 5 sets of 20 band pull aparts. Metolius Rock Rings Tester Workout 1 sets of 4-finger pocket 3-6-9 on the minute. +20 (+35 next time) 1 sets of 3-finger pocket 3-6-9 on the minute. +10 1 sets of 2-finger pocket 3-6-9 on the minute. +0 Worked in 5 additional sets of 10 push ups. 1 minute in Ice Barrel (38 degrees) Sunday 11/20/22 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 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 1 225# 5 sets ATG Split Squat x 8 reps 35# 60 seconds KB Floor Press x 8 reps 53# 60 seconds TRX Inverted Row x 8 reps +10# 60 seconds 50 single unders 10 hip extensions 5 ab wheel roll outs 5 rounds 9:30 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 2min 46 degrees :) I had to add hot water to get the temperature up from 36 degrees. |
Re: The Shed 'O Pain
9/21/22
Zone 2 on Treadmill 45 minutes Quick plunge in Ice Barrel. 40 degrees. 9/22/22 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 Turkish Get Ups 2, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70# 15 minute EMOM Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Two minute plunge in Ice Barrel. 40 degrees. |
Re: The Shed 'O Pain
Wednesday 11/23/22
Climbed at Rock Mill Kent. Thursday, 11/24/22 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# 5 sets Double KB Front Squat x 3 reps 60# 30 seconds Single DB Bench Press x 3 reps each arm 60# 30 seconds Neutral Grip Pull ups x 3 reps +20# 30 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 Ice Barrel 2 minutes 48 degrees |
Re: The Shed 'O Pain
11/25/22-Friday
Zone 2 on Treadmill 45 minutes One minute plunge in Ice Barrel. 48 degrees. 11/26/22 Bouldered at Rock Mill. Pretty good day. 2.2 mile walk in the afternoon. 11/27/22 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 Windmill x 5 each arm 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 Squat x 8 reps 44, 53, 62# 60 seconds KB Incline Bench Press x 8 reps 44, 53, 53# 60 seconds Inverted Row on Pull Up Bar on Squat Rock x 8 reps +20# 60 seconds Rogue Echo Bike Tabata Protocol 50 calories -HavenÂ’t done this one for awhile. IÂ’m glad I was able to get 50 calories. 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 2 min 46 degrees :) |
Re: The Shed 'O Pain
11/28/22 Monday
Zone 2 on Treadmill 45 minutes One minute plunge in Ice Barrel. 46 degrees. 11/29/22 Tuesday 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 2, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70# 20 minute EMOM Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Two minute plunge in Ice Barrel. 46 degrees. November 30, 2022 4 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Metolius Rock Rings) Week 1, Workout 1 Every 60 seconds 1. 4-finger pocket 3 sets of 3-6-9 seconds +35# 2. 3-finger pocket 3 sets of 3-6-9 +10# 3. 2-finger pocket 3 sets of 3-6-9 +0# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds |
Re: The Shed 'O Pain
Thursday, 12/1/22
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 5 sets of: Trapbar Deadlift x 1 225# 4 sets, 1 at 245# RFE Split Squats x 5 reps each leg 25# 60 seconds Dips x 5 reps 60 seconds Pull ups/Chin ups x 5 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 9:00 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 2 minutes 46 degrees |
Re: The Shed 'O Pain
Saturday 12/3/22
Bouldered at Rock Mill with Kent and others. Two new blues and purples. Repeated three oranges and one blue. 1.25 mile treadmill walk Today (12/4/22) 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 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 45# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 1 225, 225, 225, 245, 245# (5 sets) 2-3-5-2-3-5-2-3 Goblet Squat 60# KB Floor Press 53, 62, TRX Inverted Row Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 16:00 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 2 minutes 46 degrees |
Re: The Shed 'O Pain
Yesterday
Zone 2 Treadmill Walk 45 minutes Ice barrel dip 1 minute 43 degrees Today (12/6/22) Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 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 10 TGUS/2 @ 35, 44, 53, 62, 70# 10 rounds of: 15 kettlebell swings 53# 5 goblet squats 40# 5 push ups E2MO2MO2M 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 2 minutes 48 degrees |
Re: The Shed 'O Pain
Saturday 12/10/22
Bouldered at Rock Mill with Kent and others. Two new blues and purples. Worked an orange. Close. 2.2 mile outside walk in the afternoon Today (12/11/22) 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 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 1 225, 245, 245, 245, 245# (5 sets) 6 sets: Double KB Front Squats x 4 reps 35, 35, 35, 35, 35, 45s Dips x 4 reps TRX Inverted Row x 4 reps +35# Rogue Echo Bike 2 miles for time: 5:02 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 3 minutes 50 degrees |
Re: The Shed 'O Pain
Yesterday
Zone 2 Treadmill Walk 45 minutes Ice barrel dip 1 minute 46 degrees Today (12/13/22) 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 10 TGUS/2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 245# 30 Minute EMOM 10 KB Swings 62# 12 Push Ups VMO Goblet Squats x 8 reps 40# 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 2 minutes 47 degrees |
Re: The Shed 'O Pain
12/14/22
3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Open crimp on small Campus rung 3 sets of 3-6-9 seconds +10 2. 2-finger pocket 3 sets of 3-6-9 -20# 3. Closed Crimp 3 sets of 3-6-9 -35# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds 12/15/22 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 45# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 1 245# 5 sets 3 sets of: Alternating Skater Squats x 8 each leg -20, -15, -10# See Saw KB Press x 8 reps 35s Neutral Grip Pull-ups x 8 reps Rogue Echo Bike 10 minutes 121 calories, 3.78 miles Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 2 minutes 48 degrees |
Re: The Shed 'O Pain
Saturday 12/17/22
Bouldered at Rock Mill with Kent. Good day. Two new oranges and sent two older oranges. One I worked on hard last week. 1 mile walk on the treadmill. Today (12/18/22) 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 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 1 245, 245, 245, 245, 245# (5 sets) 2-3-5-2-3-5-2-3 Elevated Split squat +44# Floor Press 53, 62, 62# TRX Inverted Row +35 Rogue Echo Bike Tabata Protocol 49 calories Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 3 minutes 49 degrees |
Re: The Shed 'O Pain
Yesterday
Zone 2 Treadmill Walk 45 minutes Ice barrel dip (quick plunge) 40 degrees Today (12/13/22) 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 10 TGUS/2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 245# (1 at 265) 30 Minute EMOM 10 KB Swings 62# 15 Push Ups Goblet Squats x 5 reps 60# 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 2 minutes 44 degrees |
Re: The Shed 'O Pain
Friday
Zone 2 Treadmill Walk 45 minutes Saturday 12/24/22 Bouldered at Rock Mill with Kent. Good day. Today (12/25/22) Yes. It’s Christmas. Lisa and I are heading to Jefferson for a Mary and Jake family Christmas. 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# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 1 225# (sets) 2-3-5-2-3-5-2-3 Elevated Split squat on BOSU Ball +44# BOSU Ball Floor Press 53# TRX Inverted Row +35 5 Minute EMOM 10 Wall Ball Shots 9-10’ target Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel Quick Dip 40 degrees |
Re: The Shed 'O Pain
Yesterday
Zone 2 Treadmill Walk 45 minutes Ice barrel dip (quick plunge) 40 degrees Today (12/27/22) 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 10 TGUS/2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 62# 5 dips 10 alternating jumping lunges 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 2 minutes |
Re: The Shed 'O Pain
12/28/22
Climbed at Rock Mill with Kent and Justin 12/29/22 Zone 2 Treadmill Walk Ice Barrel 2 minutes 44 degrees Today -Birthday Benchmark Workout -56 on Saturday 31st 12/30/22 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 30, 40, 60# Neutral Grip Pull ups x 5 reps 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 Yearly Benchmark Exercises 1. Trapbar Deadlift Max 305# 2. Turkish Gets Ups 1 @ 35, 44, 53, 62, 70 (not trying the 88 pound kettlebell, not worth the risk) 3. KB Clean & Press 3 w/35s, 2 w/44s, & 1 w/53s 4. KB Front Squats 5 @ 35s, 44s, 53s (53s were hard) 5. 10 kettlebell swings @ 88# 6. 3 ring muscle ups 0, 8, 20# 7. 3 attempts at a bar muscle up -fail 8. Max weight neutral grip pull-up 53# (I thought I would be able to do more, something to work on) 9. Max number of neutral grip pull-ups 12 (not bad) 10. Max number of push ups 30 without pausing 12. Rogue Echo Bike -Tabata Protocol, 52 calories (last year I got 52 calories too) Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Ice Barrel 3 minutes @ 46 degrees 12/31/22 Climb at Rock Mill with Kent and Jeff. Sent a lot of good problems. Quickly sent an orange I tried on Wednesday. 2.2 mile walk later in the afternoon. 56th Birthday Benchmark Video WFS [url]https://www.youtube.com/watch?v=Y9AjxQmejoU[/url] |
Re: The Shed 'O Pain
Sunday, January 1, 2023
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# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (3 sets) 2-3-5-2-3-5-2-3 Alternating Skater Squat -20, -10, 0 Dips TRX Inverted Row +35 Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 9:07 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 46º 3 minutes |
Re: The Shed 'O Pain
1/2/23
Zone 2 Treadmill Walk 45 minutes Ice barrel 3 minutes 46º Tuesday (1/3/23) 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 10 TGUS/2 @ 35, 44, 53, 62, 70# 3 x 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 62# 10 BOSU Ball Push-ups 5 goblet squats 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 2 minutes 46º Wednesday 3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 1 Every 60 seconds 1. Open crimp on sloper Campus rung 4 sets of 3-6-9 seconds +35 2. 2-finger pocket 4 sets of 3-6-9 -20# 3. Closed Crimp 3 sets of 3-6-9 -35# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds |
Re: The Shed 'O Pain
Thursday, 1/5/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side 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 2 225# 3 sets Skater Squats x 8 reps each leg -20, -10, 0, 60 seconds KB Bench Press x 8 reps 53s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Rogue Echo Bike 10 calories :37 20 calories 2:49 30 calories 5:52 20 calories 8:11 10 calories 9:44 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 1 minutes 46º Saturday, 1/7/23 Bouldered at Rock Mill with Jeff and others. Sent the new purples, blues, and oranges. Also sent a new white. Finished by doing all the purples. Good day. Sunday, 1/8/23 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# KB Wind Mills x 5 reps each side 35, 35, 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 Squats x 5 reps 35s 60 seconds Double KB Press x 5 reps 35s 60 seconds TRX Inverted Row x 5 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds (On the Minute) 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 3 minutes 50º |
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