Re: The Shed 'O Pain
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 30#
10 pronators
3 rounds

A.
3 sets of:
Double Kettlebell Front Squat x 8 reps 35# KBs
45 seconds rest
Ring Muscle Ups x 5 reps (done as singles)
45 seconds rest
Hip Extensions x 10 reps
45 seconds rest

B.
Rogue Echo Bike
2 miles for time
4:59 72 calories
Felt a little easier this time.

6 cartwheels in the yard

Re: The Shed 'O Pain
 

It seems the log is missing almost 3 months of entries. Bummer.

August 13, 2019
8/13/19
2 problems
15 push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -10#

Worked ring dip ladder. 2-3-5-2-3-5-2-3
Deep Squat Holds
Balance Training

Re: The Shed 'O Pain
 

8/14/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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

3 sets of:
A1 Kettlebell Swings x 10 reps 88#
A2 Banded Overhead Press x 5 reps 70#
A3 2KB Farmer Carry 53# KBs

3 sets of:
B1 KB Row x 6 reps 62#
B2 2DB 16 Reverse Lunge x 16 reps
B3 Lateral Raises x 15 reps


Finisher
Treadmill
Sprint 10 seconds, rest 50
8.0mph @ 12% incline

2 ring muscle ups
10 reverse wrist curls
deep squat hold
3 rounds

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
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 35#
10 pronators

3 sets of:
A1 Goblet Squat x 15 reps 40#
A2 Sloper Campus x 4, 3, 3 laps
A3 Shin Box Progressions [URL="https://www.youtube.com/watch?v=zJyt8HcA6RQ"]https://www.youtube.com/watch?v=zJyt8HcA6RQ[/URL] WFS

3 sets of:
B1 Barbell Bench Press x 6 reps 95, 115, 135#
B2 Single Leg Glute Bridges x 10 reps
B3 Side Plank 30 seconds each Side


Finisher
Rogue Echo Bike
10 X (60s work + 60s rest) 65-67 RPM
151 calories
4.21 miles

Banded Hip External Rotation Stretch

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today 8/18/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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

3 sets of:
A1 Trap Bar Deadlift x 5 reps 185, 195, 205#
A2 Zig-Zag KB Overhead Press x 5 reps 35# KBs
A3 Waiters Walk + Farmers Carry 35/53#

3 sets of:
B1 Neutral Grip Inverted Row x 10 reps
B2 Weighted Step Ups x 8 each leg 25# DBs
B3 Push Ups x 25 reps


Finisher
Treadmill
Sprint 11 seconds, rest 49 seconds
8.0mph @ 12% incline

Shin Box Progressions

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
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 35#
10 pronators

3 sets of:
A1 Double KB Front Squat x 5 reps 35s, 35s, 44s
A2 Supinated Grip Pull Up x 10 reps
A3 Shin Box Progressions

3 sets of:
B1 One Armed Floor Press x 5 reps 53, 62, 62#
B2 Single Leg Deadlift x 5 reps each leg 2 44# KBs
B3 Ab Wheel Roll Outs x 10 reps

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

1 ring muscle up 0, 0, 0, 8, 20#
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Re: The Shed 'O Pain
 

3 problems
2 TGUs each arm 44, 53, 62#
10 second 2-finger hold
10 pronators each arm
3 rounds

Hangboard Ladder Training-Moonboard
Week 1, Workout 1 EMOM
1. Right Hand 2-finger #6/Left Hand 3-finger #5 0 pounds
2. Left Hand 2-finger #6/Right Hand 3-finger #5 0 pounds
3. Moonboard Sloper w/thumb catch 0 pounds

Worked in
10 sets of 10 push ups
Deep Squat Holds

Re: The Shed 'O Pain
 

8/21/19
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35#
Strict 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
1 round

On the 2 minutes:
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

Shin Box Progressions

A quick workout today. School is starting. Open House tonight.

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
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 35#
10 pronators

2-3-5-2-3-5-2-3
Hexbar Deadlift 205#
Kettlebell Press 35, 35, 44#
Supinated Grip Pull Up 10, 20, 30#

Echo Bike
For Time:
10 calories 0:39
20 calories 2:49
30 calories 5:49
20 calories 8:09
10 calories 9:45
Rest 1 minute between efforts.

Shin Box Progressions

Worked out with Mary. Fun!

Re: The Shed 'O Pain
 

4 problems
10 problems
10 second 2-finger hang
10 pronators each arm
5 rounds

Feels like fall this evening. Nice to climb in the shed.