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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 3, Workout 1 Every 60 seconds 1. half crimp on small campus rung: 5 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10# 3. Full Crimp 5 sets of 3-6-9 -35# Worked in: 20 sets of 10 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# 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 5 sets of: Pulley Assisted Skater Squats x 5 reps each leg -20# 60 seconds rest DB Press x 5 reps 40# 60 seconds rest Neutral Grip Pull Ups x 5 reps +20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike Tabata protocol 8 x (20 sec work/10 sec rest) 51 calories Banded Hip Stretches Worked in 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Fun. Although I would have preferred to go outside. Next weekend. Hopefully. Today (10/4/20) 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# 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 Pulley Assisted Skater Squats x 5 reps each leg -20, -15, -10# One-armed DB Bench Press 60# Ring Rows +25# plate on chest -finished up this section with some unassisted Skater Squats. Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:12 PR Banded Hip Stretches Worked 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 x 4 (2 each side) 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 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 3, Workout 2 Every 60 seconds 1. half crimp on small campus rung: 5 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10# 0# 3. Full Crimp 5 sets of 3-6-9 -35# Worked in: 17 sets of 3 ring dips Deep squat holds |
Re: The Shed 'O Pain
10/7/20
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 15 kettlebell swings 44# 5 goblet squats 5 push ups 10 rounds E2MO2M Rogue Echo Bike Reverse Tabata 10/20 33 calories Banded Hip Stretches Work in 5 ring muscle ups |
Re: The Shed 'O Pain
Went to the New this weekend. Ended up only climbing Friday. Saturday morning it was raining pretty steady with no hope of it letting up. So we bailed. However, we made the most of Friday. Fun day with Norm, Kent, Ryan, and Jason. Here is my tick list.
Friday-10/9/20 St. Pauli Girl 10c My Sister Does Cluster Bombs 11c (fell once down low and lowered and then sent the route. Fired for Sandbagging 12a (I brushed the lower crux holds and then sent it first go.) Felt solid. Norm is close to sending this one. Face It Bubba 11a (clean TR) That is such a good route! Insistent Irony 10c (A good slabby route that Jeff and I used to do all the time. It will teach you to use your feet. Ryan and Jason loved it!) Casper Says Boo 5.9 A kind of scary route around the corner from Insistent Irony. It scared the crap out of a couple of the guys. It finally dawned of me the reason for the name of the climb. Today (10/11/20) 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# 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# Kettlebell Press 35, 35, 44# Neutral Grip Pull Up 10, 20, 30# Rogue Echo Bike x 12 calories Suitcase Carry 70# Kettlebell (2 laps around Shed L/R) 4 rounds Banded Hip Stretches Worked in 5 ring muscle ups |
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 4, Workout 1 Every 60 seconds 1. half crimp on small campus rung: 5 sets of 3-6-9-12 +10# 2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -20, -10, 0# 3. Full Crimp 5 sets of 3-6-9-12 -35# Worked in: 10 sets of 10 push ups 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 Turkish Get Ups 3@35, 3@44, 2@53, 1@62, 1@70# each arm Quick and the Dead 0-1 10 kettlebell Swings 0-1 2 rounds @53#, 2 rounds @ 62#, 1 round @ 70# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 5 w/8# med-ball 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
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 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 5 sets of: Goblet Squats x 5 60# DB 60 seconds One-Armed Floor Press x 5 each arm 53, 53, 62, 62, 70# 60 seconds TRX Inverted Rows +25# plate on chest 60 seconds Rogue Echo Bike 2 miles for time 4:58 Banded Hip Stretches |
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