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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 @ 35, 44, 2@ 53, 62, 1 @ 70# (each arm) 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 (5 w/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
Re: The Shed 'O Pain
3 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 2, Workout 1 Every 60 seconds 1. half crimp on small campus rung: 4 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20# 3. Full Crimp 4 sets of 3-6-9 -35# Worked in: 10 sets of 12 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 5 KB Windmills each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: KB Goblet Squat x 3 reps 70# 60 seconds rest KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45# 60 seconds rest Neutral Grip Pull Ups x 3 reps +20# 60 seconds rest Rogue Echo Bike 2 miles for time: 4:59 Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday
Climbed at Hinckley with several friends, including Jeff and Rick. Beautiful day with excellent conditions. Climbed 12 routes. Felt strong although stamina wasn't quite what it's been. Fun! Today (9/20/20) 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 2-3-5-2-3-5-2-3 Skater Squats w/8# med ball for counterbalance Dips Pronated Grip Pull Ups +10# Rogue Echo Bike x 15 calories Farmer’s Walk around Shed x 2 w/70# KB Switch arm on second lap 4 rounds 11:00 Banded Hip Stretches Work in 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 10 @ 62# 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 (6 w/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
Yesterday
Played tennis with Tim. 9/22/20 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 10 @ 62# 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 (6 w/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
3 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 2, Workout 2 Every 60 seconds 1. half crimp on small campus rung: 4 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, -10# 3. Full Crimp 4 sets of 3-6-9 -35# Worked in: 10 sets of 15 pushups |
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# 5 KB Windmills each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: KB Goblet Squat x 6 reps 60# DB+20# vest 60 seconds rest KB Press x 6 reps 35# 60 seconds rest Neutral Grip Pull Ups x 6 reps +10# 60 seconds rest Rogue Echo Bike 10 calories :34 20 calories 2:44 30 calories 5:46 20 calories 8:09 10 calories 9:46 1 minute rest between efforts Banded Hip Stretches Worked in 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Climbed at Hinckley with friends. Conditions not as good as last week. Fun nonetheless. 14 laps. Today (9/27/20) 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 2-3-5-2-3-5-2-3 TRX-assisted Skater Squats (a new favorite) One-armed KB Floor Press 53, 62, 70# Neutral Grip Inverted Rows +20# Rogue Echo Bike x 10 calories Cross Walk: Waiter's walk in one hand while doing the farmers walk in the other. Once around building-switch arms for each round. 53+35# KBs 6 rounds 11:36 Banded Hip Stretches Work in 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 4 @ 53#, 4 @ 62#, 2 @ 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 (5/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
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