Re: The Shed 'O Pain
 

Yesterday (1/12/22)
2 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. open crimp on small wooden rung on campus board: 4 sets of 3-6-9 +10#
2. 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
5 sets of 6 Ab Wheel Roll Outs
Deep squat holds

Today (1/13/22)
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bar x 5 reps 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:
Bulgarian Split Squat x 8 reps each leg 1-40# DB
60 seconds rest
Double KB Press x 8 reps 35#
60 seconds rest
Mixed Grip Pull-ups x 8 reps (switch grips at 4)
60 seconds rest

Rogue Echo Bike
2 miles for time: 4:56
Hard! Good. Heart rate peaked at 164

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

1/15/22
Climbed at Rock Mill with Jeff and Randy. Felt strong today. Sent an orange I was working on and unexpectedly sent a white I worked out with Randy.

Today
1/16/22
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 reps each arm 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 5 reps 185, 185, 205, 205, 225#
One Armed KB Floor Press x 5 reps 53, 53, 62, 62, 62#
TRX Inverted Rows +35#

21-15-9
Rogue Echo Bike x Calories
Wallball Shots 20#
9:15 Last time I did it in 8:11. Couple of years ago.

Banded Hip Stretches
3 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

2 TGUs each side 35, 44, 53, 62 & 1 w/70#
5 rounds

Kettlebell Rep Ladder 62# (150 swings total) -on the minute
5
5-10
5-10-15
5-10-15-20
5-10-15
5-10
5

KB Press Ladder (3-2-1) X 3 -35, 44, 53

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

3 problems
10, 15, 15 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. open crimp on small wooden rung on campus board: 4 sets of 3-6-9 +10#
2. 2 finger (RPTC): 4 sets of 3-6-9 -25#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 10 band pull aparts
6 sets of 10 push ups
Deep squat holds

Re: The Shed 'O Pain
 

5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bar x 5 reps 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:
Goblet Squats x 8 reps 60#
60 seconds rest
Double Floor Press x 8 reps 53#
60 seconds rest
Neutral Grip Pull ups x 8 reps
60 seconds rest

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Sprints Conditioning After a Lift
Week 1: (Sprint 10 seconds, rest 50 x 10
5% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2 mph w/5% grade.

Re: The Shed 'O Pain
 

1/22/22
Climbed at Rock Mill. Two blues, one orange, and one white (flash).

Today
1/23/22
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 reps each arm 35,
44, 44#
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 205#
60 seconds
KB Press x 8 reps 35s
60 seconds
TRX Inverted Rows x 8 reps +25# plate
60 seconds

Rogue Echo Bike
Reverse Tabata Protocol
10/20 x 8
33 calories
0.78 mile

Banded Hip Stretches
3 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

2 TGUs each side 35, 44, 53, 62 & 1 w/70#
5 rounds

Kettlebell Rep Ladder 62# (150 swings total) -on the minute
5
5-10
5-10-15
5-10-15-20
5-10-15
5-10
5

Push Up Ladder on the minute (100 push ups total)
5
5-10
5-10-15
5-10-15
5-10
5

Banded Hip Stretches
3 sets of 5 Nordic Curls
3 sets of 15 Reverse Hypers 120#
2 sets of 15 tib raises

Re: The Shed 'O Pain
 

3 problems
10 Push ups
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. open crimp on small wooden rung on campus board: 5 sets of 3-6-9 +10#
2. 2 finger (RPTC): 5 sets of 3-6-9 -20, -15#
3. Full Crimp 5 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds

Re: The Shed 'O Pain
 

5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bar x 5 reps 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

4 sets of:
Goblet VMO Squats w/slant board x 6 reps
60 seconds rest
KB Press x 6 reps 35, 35, 44#
60 seconds rest
Ring Pull Ups x 6 reps (harder that a bar)
60 seconds rest

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of Nordic Curls x 6 reps
3 sets of 15 banded tib raises

Sprints Conditioning After a Lift
Week 2: (Sprint 11 seconds, rest 49 x 10)
5% grade @ 7.5 mph
Walk backwards for 5 minutes @ 2.5 mph w/7% grade.

Re: The Shed 'O Pain
 

1/29/22
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 0, 10, 20#
10 thoracic bridges
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 4 reps 225#
60 seconds
Floor Press x 4 reps 62#
60 seconds
TRX Inverted Rows x 4 reps +50# sandbag
60 seconds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of Nordic Curls x 6 reps
3 sets of 15 tib raises

Sprints Conditioning After a Lift
Week 2: (Sprint 12 seconds, rest 48 x 10)
5% grade @ 7.5 mph
Walk backwards for 5 minutes @ 2.5 mph w/7% grade.