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

5 sets of:
Trapbar Deadlift x 5 195#
60 seconds
Double KB Press x 5 reps 35, 35, 35, 44, 44#, then 1 rep w/53#
60 seconds
TRX Inverted Rows x 5 reps +35# plate on chest
60 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:42
30 calories 5:45
20 calories 8:08
10 calories 9:47
1 minute rest between efforts

Banded Hip Stretches
5 ring muscle ups

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Kent and Jason. 3 blues, 1 orange, and 1 white.

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#
Kettlebell Windmills x 5 reps 35, 44, 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:
Double KB Front Squat 35s x 8 reps
60 seconds
Exercise Ball DB Bench Press x 8 reps 40s
60 seconds
Neutral Grip Pulls x 8 reps
60 seconds

Rogue Echo Bike 25 calories
Double Unders x 25 reps
2 rounds
6:51

Banded Hip Stretches
5 ring muscle ups

Re: The Shed 'O Pain
 

Yesterday (11/2/20)
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
2 Turkish Get Ups each arm at 35, 44, 53, 1 each w/62 & 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 53#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 4 w/8# med ball
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Today 11/3/20
4 problems
15 push ups
10 pronators
5 rounds

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#
Kettlebell Windmills x 5 reps 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
Trapbar Deadlift 175, 195, 205
Double KB Press 35, 35, 44 & 1 w/53s
Pronated Grip Pull-up 10, 20, 30

Rogue Echo Bike 15 calories
Farmer’s Walk 1 Lap around Shed (62, 70# KBs/Switch arms each round)
4 rounds
9:44

Banded Hip Stretches
5 ring muscle ups

Two long days at school. Parent/Teacher Conferences. Good to workout this morning.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Kent.

Today 11/8/20
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 (2 each arm)
35, 44, 53, 62, 70#

15 kettlebell swings 53#
5 goblet squats 40# DB
5 push ups
10 rounds
17:51

Hip Banded Stretches
5 ring muscle ups

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:
Trapbar Deadlift x 6 185#
60 seconds
KB Floor Press x 6 reps 53, 53, 62, 62#
60 seconds
TRX Inverted Rows x 5 reps +25# plate on chest
60 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:45 PR

Banded Hip Stretches
5 ring muscle ups

Re: The Shed 'O Pain
 

4 problems
5 kb snatches each arm 35#
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 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
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
2 Turkish Get Ups each arm at 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 3 w/10# DB between feet
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Kent. Fun.

Today 11/15/20
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#
Kettlebell Windmills x 5 reps 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
Back Squat 95#
One-armed DB Bench Press 60#
Supinated Grip Pull Up 10, 20 ,30#
Ab Wheel Roll Outs

9-15-21-15-9
Rogue Echo Bike Calories
Double Unders
Push ups
12:17

Banded Hip Stretches
5 ring muscle ups

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 (2 each arm)
35, 44, 53, 62, 70#

15 kettlebell swings 53#
5 goblet squats 40# DB
1 ring muscle up
10 rounds
18:18

Hip Banded Stretches