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 3, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": s5ets of 3-6-9 +15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Full Crimp 5 sets of 3-6-9 -30#

Worked in:
Ab Wheel Roll Outs 5 sets of 5 reps
deep squat holds

Re: The Shed 'O Pain
 

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

4 sets of:
Trapbar Deadlifts x 6 reps 205#
30 seconds rest
KB Press x 6 reps 35#
30 seconds rest
Neutral Grip Pull Ups x 6 reps
30 seconds rest

Rogue Echo Bike x 10 calories
Double unders x 15
5 rounds
8:20

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Re: The Shed 'O Pain
 

Saturday 2/6/21
Bouldered at Rock Mill with Kent.

Today 2/7/21
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

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
Landmine Squats Bar + 45#, 65, 85#
One-Armed DB Bench Press 60#
TRX Inverted Row +45

Rogue Echo Bike
10 calories :32
20 calories 2:45
30 calories 5:48
20 calories 8:12
10 calories 9:38
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
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
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 88#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 3 ring dips
4-5 3 ring dips
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

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 3, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": s5ets of 3-6-9 +15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Full Crimp 5 sets of 3-6-9 -30#

Worked in:
10 sets of 10 push ups
deep squat holds

Re: The Shed 'O Pain
 

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

3 sets of:
Trapbar Deadlifts x 8 reps 205#
30 seconds rest
KB Press x 8 reps 35#
30 seconds rest
Neutral Grip Pull Ups x 8 reps
30 seconds rest

9-15-21-15-9
Rogue Echo Bike
Double unders
1 15’ rope ascent (5 all together)
13:28

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Re: The Shed 'O Pain
 

Saturday 2/13/21
Bouldered at Rock Mill with Kent.

Today 2/14/21
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

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

10 Turkish Get Ups 35, 44, 53, 53 53#

E2MOM
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Re: The Shed 'O Pain
 

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

4 sets of:
Turkish Get Ups x 2 each arm 35, 44, 53, 62#
60 seconds rest
Double KB Floor Press x 6 reps 53s
60 seconds rest
TRX Inverted Row x 6 reps +35#
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Re: The Shed 'O Pain
 

3 problems
20 push-ups
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 "Variable Depth Edge Rail": 3 sets of 3-6-9-12 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -15#
3. Full Crimp 3 sets of 3-6-9-12 -30#

Worked in:
Ab Wheel Roll Outs 5 sets of 6 reps
deep squat holds

Re: The Shed 'O Pain
 

10 Turkish Get Ups 2 @ 35, 44, 53, 62, 70#

100 kettlebell swings @ 62#
6:56

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Not much time tonight. Made the most of it.