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Re: The Shed 'O Pain
Saturday
5/29/21 Bouldered at Rock Mill with Kent. One new orange and two new blues. Today 5/30/21 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# Strict Pronated 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: Bulgarian split squats x 5 each leg (Supported) KB 35, 35, 44, 44, 53# 60 seconds KB Press x 5 reps 35# KBs 60 seconds TRX Inverted Rows x 5 reps +25 60 seconds Rogue Echo Bike Reverse Tabata 36 calories 0.81 miles Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
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, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 160# |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hang 10 pronators 5 rounds 2 problems 5 ab wheel roll outs 5 rounds |
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 Arm Bars x 5 each arm 35, 45, 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 8 reps 185# 60 seconds rest KB Press x 8 reps 35s 60 seconds rest Neutral Grip Pull Ups x 8 reps 60 seconds rest 10 minutes: Rogue Echo Bike 3.78 120 calories Maintained 60 rpm PR Banded Hip Stretches 1 ring muscle up 4 sets of 15 Reverse Hypers 160# |
Re: The Shed 'O Pain
Saturday-Monday 6/5-6/7
New River climbing trip with Norm, Kent, and Jason. Not great conditions but we got a lot done and had a good time. I got on quite a few 11s. Most of them went but they were not easy in the conditions. Today (6/8/21) 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, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# 10 rounds of: 15 kettlebell swings 53# 5 goblet squats 53# 5 push ups On the 2 minutes... Banded Hip Stretches 4 sets of 10 Reverse Hypers 160# 5 ring muscle ups |
Re: The Shed 'O Pain
Wednesday
6/9//21 Bouldered at Rock Mill with Kent and Norm. Two new oranges and three new blues. Today 6/10/21 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# Strict Pronated 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: Back Squats x 5 reps 95, 95, 115, 115, 135# 60 seconds KB Bench Press x 5 reps 53# KBs 60 seconds Inverted TRX Rows x 5 reps +35# 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:01 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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 30 Minuite EMOM 8 calories Rogue Echo Bike 2 ring muscle ups 10 push ups 10 kettlebell swings 53# 10 Wall Ball Shots 20# 5 Ab Wheel Roll Outs 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 1 Strict HSPU 10 Hanging Hip Touches, Alternating Arms |
Re: The Shed 'O Pain
Saturday 6/12/21
Bouldered at Rock Mill with Kent. One new orange. Many repeats. Today 6/13/21 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# Strict Pronated 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 8 sets of: Trapbar Deadlift x 3 reps 205# 30 seconds Dips x 3 reps 30 seconds Offset hands Pull up x 3 reps (alt. arms each round) 30 seconds rest Rogue Echo Bike * 15 ROUNDS: * Sprint :30 / Rest :30 70-75 rpm * 137 calories, 3.50 miles Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 1 Strict HSPU 10 Hanging Hip Touches, Alternating Arms |
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, 3, 2, 2, 1 each arm/31, 41, 51, 61, 71# I used a barbell today. 71# was starting to feel heavy. I may try 100# by the end of the summer. We'll see how things go. Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 10 Hanging Hip Touches, Alternating Arms |
Re: The Shed 'O Pain
6/16/21
Climbed at Hinckley with Rick and Kenny. Conditions were very good for summer. I even got up “When You Dance.” It was good to see Rick and Kenny. 6/17/21 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 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5reps 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 2-3-5-2-3-5-2-3 Back Squat 115, 135, 155# KB Floor Press 53, 62, 70# TRX Inverted Row +50 Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:15 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands A few cartwheels in the yard 12 Hanging Hip Touches, Alternating Arms |
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