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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# 3 KB Windmills each side 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: Double KB Front Squat x 5 reps 35s 60 seconds rest Dips x 5 reps 60 seconds rest Neutral Grip Inverted Rows x 5 reps +20# 60 seconds rest Rogue Echo Bike 10 calories :33 20 calories 2:44 30 calories 5:46 20 calories 8:09 10 calories 9:44 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 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 10 Turkish Get Ups 2 @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 times through Sprints Conditioning After a Lift Week 1: (Sprint 14 seconds, rest 46 x 10 5% grade @ 7.5 mph Hip Banded Stretches |
Re: The Shed 'O Pain
3 problems
3 kb windmills each arm 35, 44, 53# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. half crimp on small campus rung: 3 sets of 3-6-9 +0# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20# 3. Full Crimp 3 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups deep squat holds |
Re: The Shed 'O Pain
Yesterday
Bouldered with Kent and at Rock Mill. Today (9/6/20) 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 2-3-5-2-3-5-2-3 Goblet Squat 53, 62, 70# One Armed Floor Press 53, 62, 70# Neutral Grip Pull Ups +20, 20, 30# Rogue Echo Bike x 15 calories Farmer’s Walk around Shed x 2 w/70# KB Switch arm on second lap 4 rounds 10:33 Banded Hip Stretches |
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 3 @ 35, 44, 2@ 53, 62, 1 @ 70# (each arm) Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up (4 w/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Sprints Conditioning After a Lift Week 1: (Sprint 14 seconds, rest 46 x 10 5% grade @ 7.5 mph Hip Banded Stretches |
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 Strict Neutral Grip Pull ups x 5 reps 0, 10 3 KB Windmills each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 2 rounds 3 sets of: Goblet Squat x 8 reps 60# 60 seconds rest KB Press x 8 reps 35# KBs 60 seconds rest Ring Rows x 8 reps 60 seconds rest Rogue Echo Bike Tabata protocol 8 x (20 sec work/10 sec rest) 50 calories Band Hip Stretches |
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 1, Workout 2 Every 60 seconds 1. half crimp on small campus rung: 3 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20# 3. Full Crimp 3 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups deep squat holds |
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 10 w/53# (5 each arm) Quick and the Dead 0-1 10 kettlebell Swings 0-1 53## 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 3 dips 4-5 3 dips Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded hip stretches Sprints Conditioning After a Lift Week 1: (Sprint 15 seconds, rest 45 x 10 5% grade @ 7.5 mph |
Re: The Shed 'O Pain
3 problems
15 push ups 10 second 2-finger hang 10 pronators each arm 5 rounds 10 minute EMOM 10 moderate problems 2 misses Alternated between two problems 25 problems total |
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 4 sets of: Goblet Squat 60# DB + 20# Vest x 6 reps 60 seconds rest Exercise Ball Bench Press 53# KBs x 6 reps 60 seconds rest Neutral Grip Pull Ups x 6 reps +10# 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:41 Banded Hip Stretches Worked in 5 ring muscle ups |
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