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Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 Turkish Get ups x 2 each arm 35, 44, 53, 62, 70# 5 rounds Worked in 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions |
Re: The Shed 'O Pain
3 problems
20 Push ups 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 2 Every 45 seconds 1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9-12 53# 2. Full Crimp 3 sets of 3-6-9-12 -40# 3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20# Worked in 6 additional sets of 10 push ups. |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Banded Paloff Press x 10 each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Goblet Squat x 5 reps 60# DB + 20# Vest 60 seconds rest DB/KB Exercise Ball Press x 5 reps 40, 44, 53, 53, 53# 60 seconds rest Neutral Grip Inverted Row x 5 reps +20# 60 seconds rest Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring 2-53# KBs 5 rounds 10:45 Banded Hip Stretches |
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 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: Kettlebell swings x 25, 20, 15, 10, 5 reps/44, 53, 62, 70, 88# 60 seconds rest KB Press x 5 reps 35, 35, 35, 35, 44# 60 seconds rest Strict pull up x 5 reps 30, 20, 10, 0, 0 # 60 seconds rest Rogue Echo Bike Tabata protocol 47 calories -Felt hard today. Banded Hip Stretches 4 sets of 10 Reverse Hyper |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hang 10 pronators 5 rounds 5 additional problems 30 second hang/30 second rest on Large campus rung 5 rounds Couldn't quite hang on for all 30 seconds on last 2 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 Banded Frog 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 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# 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 Bulgarian Split Squat 25, 30, 30# Dips Neutral Grip Inverted Row x 5 reps +30# Double Unders x 20 Farmer’s Walk around Shed+fire ring tree 2-53# KBs 5 rounds 9:01 Banded Hip Stretches |
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 2 rounds of Cindy with 2 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 30 minute EMOM Rogue Echo Bike 8 calories 10 Ab wheel roll outs 10 kettlebell swings 62# 1 15’ rope ascent 10 box jumps-jump up/step down 15 push ups 5 rounds This felt like a bit of a grind today. I don't know if it was me or the movements I selected. Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday 6/6/20
Bouldered at Rock Mill with Kent. Sent 3 blues fairly quickly. Good first day back. Today WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Banded Paloff Press x 10 reps each side 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 185# 60 seconds rest KB Floor Press x 3 reps each arm 53, 62, 62, 62, 62, 62, 70, 70# 60 seconds rest Strict Pull Up x 3 reps 30, 30, 20, 20, 10, 10, 0, 0# 60 seconds rest Rogue Echo Bike 2 miles for time: 5:02 Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 Turkish Get ups x 2 each arm 35, 44, 53, 62, 70# 5 rounds Quick and the Dead 10 kettlebell Swings 0-1 62## 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Deep Squat Hold Couch Hold Stretch Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday 6/10/20
Bouldered at Rock Mill with Norm. Good to see Norm. Today WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 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: Goblet Squat x 5 reps 60# DB + 20# vest 60 seconds rest Floor Press x 5 reps 53, 53, 62, 62, 62# 60 seconds rest Inverted Ring Row x 5 reps +20# 60 seconds rest 10 calories Rogue Echo Farmers Walk 2 53# KBs (around Shed, fire ring, and tree) 4 rounds 8:50 Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday 6/13/20
Bouldered at Rock Mill with Kent. Fun. 1 new blue and several purple. 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 Trapbar Deadlift 195# KB Press 35, 35, 44# Neutral Grip Pull up 10, 20, 30# 21-15-9 Rogue Echo Bike Calories Kettlebell Swings 53# Push-up 9:25 Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Arm Bar x 5 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 5 sets of: Goblet Squat x 5 reps 60# DB + 20# Vest 60 seconds rest KB Exercise Ball Press x 5 reps 44, 53, 53, 53, 53# 60 seconds rest Dumbbell Chest-Supported Wide-Grip Row 30# DBs 60 seconds rest Double Unders x 25 reps Farmer’s Walk around Shed+fire ring tree 2-53# KBs 5 rounds 8:27 Banded Hip Stretches Worked in 5 Ring Muscle Ups Pleasant in the Shed this morning. I spent several hours cleaning the Shed yesterday. Nice to have it clean. |
Re: The Shed 'O Pain
Wednesday 6/17/20
Bouldered at Rock Mill with Norm. 1 blue and 2 oranges. Close to a white. I will try again on Saturday. Today 6/19/20 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 Kickstand Trapbar Deadlift 145# DB Press 30, 40, 40# Strict Pull up 10, 15, 20# Rogue Echo Bike 1 mile on the 5 minutes 3 rounds 2:28, 2:25, 2:35 Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday 6/20/20
Bouldered with Kent and Ryan at Rock Mill. I got the white I wanted. Also got two hard blues. 6/21/20 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Turkish Get Ups 3 each arm @ 35# 3 each arm @ 44# 2 each arm @ 53# 2 each arm @ 62# 1 each arm @ 70# 15 kettlebell swings 53# 5 goblet squats 40# DB 1 ring muscle up 10 rounds 18:50 Banded hip stretches |
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 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 60# + 20# vest KB One-armed Floor Press 53, 62, 62# Neutral Grip Pull up 10, 15, 20# Rogue Echo Bike 10 calories :35 20 calories 2:46 30 calories 5:47 20 calories 8:08 10 calories 9:47 1 minute rest between efforts Banded Hip Stretches I went to a physical therapist yesterday. They specialize in performance manual therapy and rehab for athletes. My hip has been bothering me for the past few years. I have been doing exercises based on my research. The therapist employed dry needling and Graston techniques. He also prescribed some specific mobilization and activation exercises. I will try it for awhile and see if it helps. |
Re: The Shed 'O Pain
6/24-6/26 (3 climbing days)
New River trip with Norm. We did mostly moderates. I did TR one harder route clean (12b). My back was an issue. It got very tender at the end of the climbing days (especially the first day). Toes also got tender at the end of each day. Overall a fun trip. It was good to climb and hang out with Norm. 6/27/20 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Monster Walks 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 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Deep Squat Hold Banded Hip Stretches |
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 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: Reverse Lunges each leg x 8 25, 30, 40# 60 seconds rest One-armed Floor Press x 8 reps 53# 60 seconds rest Ab Wheel Roll Outs x 8 reps 60 seconds rest Rogue Echo Bike Tabata protocol 8 x (20 sec work/10 sec rest) 48 calories Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog 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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Armbar x 5 each side 35, 4, 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 Single Leg Deadlift 20,25,30# Kettlebell Press 35, 35, 44# Neutral Grip Inverted Row 20# 20 kettlebell bell swings 44# 10 Box Jumps 20” 1 ring muscle up 5 rounds 12:30 Banded hip stretches |
Re: The Shed 'O Pain
June 30, 2020
Bouldered at Rock Mill with Norm and Kent. Quickly sent 4 new blue routes. Fun. July 1, 2020 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: Alternating Reverse Lunge x 5 reps each leg 2 25# DBs 60 seconds rest Ring Dips x 6 reps 60 seconds rest Pull ups x 5 reps 20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring 2-53# KBs 5 rounds 10:50 Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# 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 Turkish Get Ups 3 each arm @ 35# 3 each arm @ 44# 2 each arm @ 53# 2 each arm @ 62# 1 each arm @ 70# Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Deep Squat Hold Banded hip stretches |
Re: The Shed 'O Pain
July 3, 2020
Climbed at Shaker Rocks with Kent and Ryan. Lisa belayed. July 4, 2020 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB 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 10 Pronators 2-3-5-2-3-5-2-3 Single Leg Deadlift 25, 30, 40# Exercise Ball Bench Press 53# KBs Neutral Grip Inverted Row 10, 20, 30# Rogue Echo Bike Reverse Tabata Protocol 35 calories Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# 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: Assisted Skater Squat x 8 reps each leg 60 seconds rest KB Press x 8 reps 35# KBs 60 seconds rest Neutral Grip Pull Ups x 8 reps 60 seconds rest Rogue Echo Bike/10 Calories Single Arm Carry Around Building/Switch arm and Repeat 60# DB 5 rounds 12:25 10 MED BALL LATERAL SHOT PUT (5 each side) 20# med ball Banded hip stretches |
Re: The Shed 'O Pain
July 6, 2020
Bouldered at Rock Mill. July 7, 2020 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 10 Pronators 5 sets of: Rear Foot Elevated Dumbbell Romanian Deadlift x 5 each leg 25, 25, 25, 30, 30# DBs 60 seconds rest One-armed DB Bench Press x 5 reps each arm 60# DB 60 seconds rest Ring Rows x 5 reps +10# 60 seconds rest 10 Minute EMOM 35# KBs 3 Double Kettlebell Swings 1 Double Kettlebell Press 2 Double Kettlebell Front Squats Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 reps each arm 35, 44, 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: Assisted Skater Squat x 6 reps each leg 60 seconds rest 3 ring muscle ups (one at a time) 60 seconds rest Ab Wheel Roll Out x 8 reps 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:35 Banded hip stretches |
Re: The Shed 'O Pain
July 9, 2020
Bouldered at Rock Mill. July 10, 2020 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 10 Pronators Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 10 push ups 3-4 10 push ups 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Deep Squat Hold Rogue Echo Bike 2 miles for time: 4:59 Banded Hip Stretches |
Re: The Shed 'O Pain
July 10-19th
My wife and I took a trip to Lander, Wyoming. Lander has many world class climbing areas. I climbed Monday, Wednesday and Friday at Wild Iris. We climbed at the OK Corral area. I climbed around 20 routes altogether. Mostly 10s and a few 11s. I got on one 12 on top rope and didn’t do very well. By Friday I was beginning to trust my feet and feeling very comfortable on the rock. I would have loved to stay another week. My back did much better this trip and my toes didn’t hurt from my climbing shoes. On Tuesday we visited The Grand Tetons and on Thursday we visited Yellowstone. The Grand Tetons are some of the most beautiful mountains I have ever seen. We took a hike and avoided the crowds. We saw a few of the major attractions at Yellowstone such as Old Faithful and the Grand Prismatic Spring. We just scratched the surface of Yellowstone and am looking forward to seeing the more remote areas of the Park. Unfortunately it was somewhat busy and actually wore masks outside near the bigger crowds. Everyone was conscientious and maintained social distancing and wore masks. I had a great time and so did Lisa. Today (7/20/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 reps each arm 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 Banded KB Deadlift 88# KB One-armed KB Floor Press 53, 62, 62# Pronated Grip Pull Up 20# vest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:53 Banded hip stretches Worked in 5 ring muscle ups. One with a 8# med ball. |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB 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 10 Pronators 2-3-5-2-3-5-2-3 Barbell Front Squat 65, 75, 85# KB Press 35# KBs Inverted Ring Row + 20# 21-15-9 KB Swings 53# Push Ups 3:34 Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Norm and Kent. 1 white, 2 blue, 3 purple. Fun. Today (7/23/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Quick and the Dead 10 kettlebell Swings 0-1 62# 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Deep Squat Hold Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB 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 10 Pronators 5 sets of: Goblet Squats x 5 reps 60# DB 60 seconds rest KB Bench Press x 5 reps 53# KBs 60 seconds rest Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike-15 calories Single Arm Carry Around Building/Switch arm and Repeat 72# KB 4 rounds 12:38 Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Didn’t send much new. A couple of purples. Repeated several problems from Wednesday. Today (7/26/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict 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 8 sets of: Kickstand Trapbar Deadlift x 3 reps each leg 4 sets at 145 and 4 sets at 165# 30 seconds rest KB Press x 3 reps 4 sets at 35 and 4 sets at 44# KBs 30 seconds rest Supinated Pull up x 3 reps + 20# 30 seconds rest Echo Bike (12 seconds work + 48 seconds rest) x 10 60 calories Banded Hip Stretches Worked in 5 ring muscle ups |
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 10 Turkish Get Ups (5 each side) 53# Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 10 push ups 3-4 10 push ups 4-5 Rest 5-6 5 times through 5 x 5 goblet squats on the 2 minutes. 53# A few additional PT exercises. Yesterday I completed the Functional Movement Screen at POP. The physical therapist (Tim) took me through 7 tests. He said I scored very high but found some deficits. My calves are very tight. He gave me exercises to complete and will work on them when I visit. He also gave me some shoulder exercises to do. Additionally, he suggested doing doing the Paloff Press for rotational strength. We also talked a lot about people in the field and his biggest influencers. We read a lot of the same books and articles. It was a good experience and will have it completed yearly. I could do it myself now but having that trained eye is always helpful. |
Re: The Shed 'O Pain
7/30/20
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB 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 10 Pronators 2-3-5-2-3-5-2-3 Back Squat 95, 105, 115# One-Armed Floor Press 53, 62, 62# Ring Pull Up 10# Ab Wheel Rogue Echo Bike 10 calories :36 20 calories 2:43 30 calories 5:44 20 calories 8:05 10 calories 9:41 1 minute rest between efforts Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Modified Sumo Deadlift x 5 reps 155, 165, 175, 175, 175# 60 seconds rest Ring Muscle Ups x 3 reps 60 seconds rest Sprints Conditioning After a Lift (We’ll see how the back handles this.) Week 1: (Sprint 10 seconds, rest 50) x 10 5% grade @ 7.5 mph Banded Hip Stretches |
Re: The Shed 'O Pain
Saturday, August 1, 2020
Bouldered at Rock Mill with Kent. Monday, August 3, 2020 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 Back Squat 95, 115, 135# KB Bench Press 53# KBs Ring Row +20# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:23 Banded Hip Stretches Calf Mobility Work |
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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Single-leg Deadlift x 5 reps each leg 50, 50, 70, 70, 70# 60 seconds rest Hanging Band Press (using PVC) x 5 reps 60# 60 seconds rest Neutral Grip Pull Up x 5 reps +20, 15, 10, 5, 0# 60 seconds rest Sprints Conditioning After a Lift Week 1: (Sprint 10 seconds, rest 50) x 10 5% grade @ 7.5 mph Banded Hip Stretches Calf Stretches |
Re: The Shed 'O Pain
Wednesday, August 5, 2020
Bouldered at Rock Mill. Today (8/7/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 Quick and the Dead 10 kettlebell Swings 0-1 62# 10 kettlebell Swings 1-2 Rest 2-3 10 push ups 3-4 10 push ups 4-5 Rest 5-6 5 times through Sprints Conditioning After a Lift Week 1: (Sprint 10 seconds, rest 50) x 10 5% grade @ 7.5 mph Banded Hip Stretches Calf Stretches Worked in 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent and Ryan. 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Alternating Reverse Lunges x 5 each leg 50# Sandbag 60 seconds rest One-armed DB Bench Press x 5 reps each arm 60# 60 seconds rest DB Rows x 5 each arm 60# 60 seconds rest Rogue Echo Bike Tabata protocol 8 x (20 sec work/10 sec rest) 50 calories Banded Hip Stretches Calf stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 Quick and the Dead 10 kettlebell Swings 0-1 min 40 @ 53#, 40 @ 62#, 20 @ 70#, 10 kettlebell Swings 1-2 Rest 2-3 3 dips 3-4 3 dips 4-5 Rest 5-6 5 times through Worked in 5 sets 20 Flexbar Wrist Extensions Banded Hip Stretches Calf Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 2 Turkish Getups each arm 35, 44, 53, 62, 70# 5 rounds Sprints Conditioning After a Lift Week 1: (Sprint 11 seconds, rest 49) x 10 5% grade @ 7.5 mph Banded Hip Stretches Calf Stretches |
Re: The Shed 'O Pain
Yesterday-Bouldered at Rock Mill with Norm, Kent, and Ryan. A good crew.
Today 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Goblet Front Foot Elevated Split Squat x 5 reps each 40# DB 60 seconds rest DB Press x 5 reps 40# DBs 60 seconds rest Neutral Grip Pull Up x 5 reps 20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike x 15 calories Farmer’s Walk around Shed x 2 w/60# DB Switch arm on second lap 4 rounds 11:15 Banded Hip Stretches Calf stretches |
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