Re: The Shed 'O Pain
 

Yesterday 1/7/19
Recovery Day!
Agile 8
Rice Bucket Routine
VooDoo Flossing on elbows and arms
Hip stretches
Foam rolling

Today 1/8/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3
Hexbar Deadlift
Ring Dips 0, 10, 20#
Pronated Grip Pull-ups 10, 10, 20#

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
50 calories

Deep Squat Hold
90/90 Hip Stretch
Banded Hip Walk
20 Flexbar Wrist Extensions

Re: The Shed 'O Pain
 

3 problems
push-ups 10, 15, 20, 15, 10 reps
10 second 2-finger hold -20, -20, -10, -10, 0#
10 pronators
5 rounds

Sloper Campus Rung
(30 seconds hang + 30 seconds rest) x 5

Rice Bucket Routine

Re: The Shed 'O Pain
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 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 rep 35#
10 pronators
3 rounds

100 Kettlebell Swings 53#
5:45

2 TGUs 35, 44, 53, 62, 70#
5 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
49 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Re: The Shed 'O Pain
 

Yesterday 1/12/19
Bouldered at Rock Mill with Jeff and Beth.

Today 1/13/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Double KB Front Squats x 6 reps 35# KBs
30 seconds rest
Double KB Press x 6 reps 35# KBs
30 seconds rest
Ab Wheel Roll Outs x 10 reps
30 seconds rest
Double Unders x 25 reps
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
47 calories (felt particularly hard today)

5 minutes of deep squat holds and 90/90 hip rotations

Re: The Shed 'O Pain
 

Yesterday 1/14/19
Recovery Day!
Agile 8
Rice Bucket Routine
VooDoo Flossing on elbows and arms
Hip stretches
Foam rolling
20 minute walk on treadmill

Today 1/15/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

2-3-5-2-3-5-2-3 (25 total)
Hexbar Deadlift 205#
Pronated Pull-ups
One-arm Floor Press 53#, 62, 62#

Rogue Echo Bike
Reverse Tabata Protocol
(10s Work + 20s Rest) x 8 Reps
Tried to keep the RPMs at or above 80 rpm
38 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Re: The Shed 'O Pain
 

3 problems
push-ups 10, 15, 20, 15, 10 reps
10 second 2-finger hold -20, -20, -10, -10, 0#
10 pronators
5 rounds

Sloper Campus Rung
Tabata (20 second hang + 10 rest) x 8
I got through the first set and tried a second set after 4 minutes rest. Couldn't complete.

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Double KB Front Squats x 5 reps 35, 35, 44, 44, 44#
30 seconds rest
Double KB Press x 5 reps 35, 35, 35, 35, 44#
30 seconds rest
Decline Arcing Single Arm Kettlebell Row x 8 reps 53#
30 seconds rest

Echo Bike 10 calories
20 kettlebell swings 53#
2 ring muscle ups
5 rounds
15:55

Re: The Shed 'O Pain
 

2 problems
4 TGUs (2 each arm) 35, 44, 53, 62, 70#
10 second 2-finger hang 0#
10 pronators each arm
5 rounds

Rice Bucket Routine

Re: The Shed 'O Pain
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Single leg deadlift x 6 reps 35# KB
30 second rest
Inverted Row x 6 reps
30 second rest
Ring Dips x 6 reps
30 second rest
Ab Wheel Roll Outs x 8 reps
30 second rest

Echo Bike
For Time:
10 calories 0:46
20 calories 3:34
30 calories 7:16
20 calories 10:05
10 calories 11:47
Rest 1 minute between efforts.

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tried to take it easy on my back. I have a lot of shoveling in my future. We got dumped on.

Re: The Shed 'O Pain
 

Yesterday 1/21/19
Bouldered at Rock Mill with Jeff and Beth. Sent some good problems. 1 white, 3 orange, and 1 blue.

Today 1/22/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 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 rep 35#
10 pronators
3 rounds

5 sets of:
Alternating reverse lunge x 10 reps 25# DBs
30 seconds rest
Supinated Strict Pull Up 5 reps 10#
30 seconds rest
KB Floor Press x 5 reps 53, 53, 62, 62, 62#
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 70
45 calories

A few stretches.