Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill.

September 29, 2019
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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

Turkish Get Ups x 2 reps ea
5 rounds
35, 44, 53, 62, 70#

10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Swing 53#
10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Goblet Squat 35#
10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Push-Up
29:34

Re: The Shed 'O Pain
 

9/30/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
Kettlebell Floor Press x 5 reps 53, 53, 62, 62, 62#
30 seconds rest
Neutral Grip Inverted Rows x 6 reps
30 seconds rest
Ab Wheel Roll Outs x 6 reps
30 seconds rest

B.
Rogue Echo Bike x 15 calories
Double Unders x 20 reps
5 rounds
10:01

Shin Box Progressions

Re: The Shed 'O Pain
 

10/1/19
3 problems
push-ups 9 sets of 10 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 0# (10 next time)
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#, (-5# next time)

Worked 5 sets of 1 Trapbar Deadlift @ 225#

Re: The Shed 'O Pain
 

10/2/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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

5 sets of:
Trapbar Deadlfit x 1 rep 225#
30 seconds rest
Double Kettlebell Press x 5 reps 35# KBs
30 seconds rest
Supinated Grip Strict Pull-up x 5 reps 20, 15, 10, 5, 0#
30 seconds rest
Side Plank x 30 seconds each side
30 seconds rest

21-15-9
Rogue Echo Bike x Calories
Wallball Shots 20#
8:11

2 strict ring muscle ups
20 Flexbar Wrist Extensions
3 rounds

Re: The Shed 'O Pain
 

10/3/19
2 problems
push-ups 10 sets of 10 reps
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -5#

Worked 5 sets of 1 Trapbar Deadlift @ 225#

Re: The Shed 'O Pain
 

10/5/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Banded Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
Ring Dips x 5 reps
30 seconds rest
Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0#
30 seconds rest
Up Down Plank x 12 reps
30 seconds rest

B.
Rogue Echo Bike x 20 calories
Kettlebell Swings x 20 reps 53#
Push ups x 20 reps
5 rounds
21:31


Shin box progressions

Finally cool in the Shed.

Re: The Shed 'O Pain
 

Yesterday 10/6/19
Bouldered at Rock Mill with Jeff and Beth. Fun.

Today 10/7/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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
Goblet Squat 53, 62, 70#
One-armed Floor Press 53, 62, 70#
Pronated Grip Pull Up 10, 20, 30#

Rogue Echo Bike x 20 calories
Trapbar Deadlift x 1 225#
5 rounds
13:46

Re: The Shed 'O Pain
 

10/8/19
1 problem
10 push-ups
1 problem
10 push ups
5 Bulgarian Goat Bag Swings 35, 44, 53, 62, 70#
10 second 2-finger hang
20 Flexbar Wrist Extensions
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -5#

Worked 5 sets of 1 Trapbar Deadlift @ 240#
Deep Squat Holds

1.5 mile walk after dinner.

Re: The Shed 'O Pain
 

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
1 Muscle up + 4 ring dips on top
30 seconds rest
Neutral Grip Inverted Rows x 5 reps w/20#
30 seconds rest
Ab Wheel Roll Outs x 6 reps
30 seconds rest

B.
15 Swing + 10 breaths while holding L-sit + 15 Cals (24kg, Echo Bike)
5 rounds
13:25

Shin box progressions

Another 1.5 mile walk after dinner. Beautiful evening.

Re: The Shed 'O Pain
 

10/10/19
2-3-4 problems
10 push ups after every problem
5 Bulgarian Goat Bag Swings 35, 53, 70#
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -5#

Worked 5 sets of 1 Trapbar Deadlift @ 225#
Deep Squat Holds

1.5 mile walk after dinner.