Re: The Shed 'O Pain
 

4 problems
5 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 4, Workout 2 Every 60 seconds
1. half crimp on small campus rung: 3 sets of 3-6-9-12 +10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0#
3. Full Crimp 3 sets of 3-6-9-12 -35#

Worked in:
10 sets of 4 ring dips
Deep squat holds

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 Get Ups (1 each arm)
10 kettlebell swings
1 ring muscle up
10 rounds
2 rounds at 35, 44, 53, 62, & 70#.

Re: The Shed 'O Pain
 

4 problems
10 push ups
3 kettlebell windmills each side 35, 35, 44, 44, 53#
10 pronators
5 rounds

6 laps on Campus board (big sloper rungs)

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#
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

2-3-5-2-3-5-2-3
Ab Wheel Roll Outs
Pulley Assisted Skater Squats x 5 reps each leg -20, -10, 0#
DB Press 40# DBs
Pronated Grip Pull Up 10, 20, 30#

Rogue Echo Bike
5 rounds @ 20 calories
1 minute rest between rounds
1:10, 3:29, 5:49, 8:12, 10:36

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
10 @ 53#

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
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Re: The Shed 'O Pain
 

4 problems
12 push ups
10 pronators
5 rounds

8 laps on Campus board (big sloper rungs)

Re: The Shed 'O Pain
 

10/22/20
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

4 sets of:
Goblet Squats x 6 60# DB
60 seconds
Dips x 6 reps
60 seconds
TRX Inverted Rows x 6 reps +25# plate on chest
60 seconds

Rogue Echo Bike
Tabata
50 calories

Banded Hip Stretches
5 ring muscle ups

Re: The Shed 'O Pain
 

Yesterday (10/24/20)
Bouldered at Rock Mill with Kent and Ryan. Fun!

Today (10/25/20)
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
Ab Wheel Roll Outs
Alt. Reverse Lunges each leg 50# Sandbag in front rack
Floor Press 53, 62, 70# each arm
Neutral Grip Pull Ups 20, 20, 30#

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:06

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 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
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Re: The Shed 'O Pain
 

4 problems
15 push ups
10 pronators
5 rounds

8 laps on Campus board (big sloper rungs)