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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 Turkish Get Ups 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
3 problems
10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 5 sets of 3-6-9 20# 2. 3 finger (RPTC): 5 sets of 3-6-9 3. Full Crimp 5 sets of 3-6-9 -25# Worked in: 3 sets of 5 KB Windmills each arm 35# 3 sets of 10 ab wheel roll outs 10 sets of 10 band pull aparts Deep Squat Holds balance training |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 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 3 sets of: Trapbar Deadlift 205# x 8 reps 60 seconds KB Press 35# x 8 reps 60 seconds Neutral Grip Pull Ups x 8 reps 60 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Saturday
5/15/21 Bouldered at Rock Mill with Kent. Pretty good day. I would have liked to have been at the New but it wasn’t in the cards. Today 5/16/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Bulgarian split squats x 5 each leg (Supported) DB 40# 60 seconds Barbell Floor Press x 5 reps 115, 115, 135, 135, 135# 60 seconds TRX Inverted Rows x 5 reps +25 60 seconds “Lucky Sevens” Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps 7 Burpees 7 Kettlebell Swings (24 kg) 5 rounds + 7 reps Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
3 problems
Push ups 15, 20, 15 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20# 2. 3 finger (RPTC): 3 sets of 3-6-9-12 20# 3. Full Crimp 3 sets of 3-6-9-12 -25# Worked in: 3 sets of 5 KB Windmills each arm 35# 3 sets of 10 ab wheel roll outs Deep Squat Holds balance training |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 each arm 35, 45, 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 225# Unstable KB Military Press 70# Neutral Grip Pull Ups 10, 20, 30# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:03 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Saturday
5/22/21 Bouldered at Rock Mill with Kent. Pretty good day. Three blues, three oranges, and one white. Today 5/23/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Goblet squats x 4 reps 60# DB + 20# vest 60 seconds Dips x 4 reps 60 seconds TRX Inverted Rows x 4 reps +35# 60 seconds Rogue Echo Bike 10 calories :34 20 calories 2:44 30 calories 5:46 20 calories 8:06 10 calories 9:39 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 rounds Worked in 5 sets of 20 Flexbar Reverse Wrist Curls Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
3 problems
Push ups 15, 20, 15 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 "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20# 2. 3 finger (RPTC): 3 sets of 3-6-9-12 20# 3. Full Crimp 3 sets of 3-6-9-12 -25# Worked in: 3 sets of 5 KB Windmills each arm 35# 3 sets of 10 ab wheel roll outs Deep Squat Holds balance training |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 each arm 35, 45, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlift 225# x 3 reps 30 seconds rest One Armed KB Floor Press 53, 62, & 6 sets of 70# x 3 reps 30 seconds rest Neutral Grip Pull Ups 20# 3 reps 30 seconds rest Rogue Echo Bike x 15 calories Farmer’s Walk around Shed + fire ring + tree 1 72# + 1 62# KB Switch arms for each round 4 rounds 9:18 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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