Re: The Shed 'O Pain
 

12 problems
Worked in 100 push ups.
Deadlift x 1 145, 145, 195, 195, 225, 225, 225#

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
2 Ring Muscle ups
30 seconds rest
Ab Wheel Roll Outs x 5 reps +10#
30 seconds rest

B.
15 Calories
15 Kettlebell Swings 53#
15 Push ups
5 rounds
14:24

Shin box progressions

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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

2-3-5-2-3-5-2-3
Double KB Front Squat 35s, 35s, 44s
KB Floor Press 53s, 62s, 62s
Supinated Grip Pull up 10, 20, 30
Worked in 5 x 1 Trapbar Deadlift 225#

Re: The Shed 'O Pain
 

20 problems
Worked in 5 sets of 1 Trapbar Deadlift @ 225#
Also 100 push ups in sets of 5.
Had a good bouldering session. Sent all problems but one. I gave it 3 tries and moved on.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Later-5 x 1 Trapbar Deadlifts @ 225#

Today 11/4/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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 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

2 kettlebell cleans
1 kettlebell press
3 kettlebell front squats
10 rounds on the minute
35# Kettlebells (I used 44s on the last round.)

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

1 strict ring muscle up
1 Trapbar Deadlift @ 225#
10 Reverse Hypers on exercise ball
5 rounds

Re: The Shed 'O Pain
 

3 problems
10 push ups after each problem
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 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 0#

Worked in:
5 sets of 1 Trapbar Deadlift @ 225#
12 additional sets of 10 pushups
Deep squat holds
A total of 200 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
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 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

Trapbar Deadlift @ 245#
30 seconds rest
Dumbbell Bench Press x 5 reps
30 seconds rest
Machine Row x 8 reps
30 seconds rest
5 rounds

Parent-Teacher conferences today. I worked out at the field house.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Good session.

Today 11/10/19
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 Deadlift 1 rep 225#
30 seconds rest
2 TGUs 35, 53, 70, 53, 35#
30 seconds rest
Ring Muscle ups x 2 reps
30 seconds rest

Rogue Echo Bike Calories
Kettlebell Swings 53#
Push Ups
10-20-30-20-10
19:58

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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 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

Trapbar Deadlift 5 x 1 @ 225# -Felt relatively light today.

30 minute AMRAP
12 Calories of Echo Bike
12 Kettlebell Swings 53#
12 Goblet Squats 35#
12 Dumbbell Presses 25# DBs
Started each round on the 6 minutes. That gave me between 2-2:30 for rest.
5 rounds

30sec/30sec hang from pull up bar/rest

Re: The Shed 'O Pain
 

3 problems
15 push ups
10 second 2-finger hang
10 Pronators
3 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 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 0#

Worked in:
5 sets of 1 Trapbar Deadlift @ 225#
5 sets of 5 ring dips