Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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 25#
Strict Neutral Grip Pull ups x 5 reps 0
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
1 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
5 dips 3-4
5 dips 4-5
Rest 5-6
5 times through

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill. Very busy. It turns out it was their "Open House." Very hard to work anything.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Goblet Squats x 5 reps 60# DB
30 seconds rest
Neutral Grip Inverted Row x 8,8,6,6,6 reps
30 seconds rest
One-armed floor press x 8 reps 53#

Rogue Echo Bike - Max Cal Burner – 21 Mins
1min On : 2min Off
Aim for max calories each minute.
x 7 17,17,16,14,15,14,15 calories
I thought 2 minutes would be a lot of rest, but it went fast. Hard workout.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Sent a few decent problems.

Today
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

10 Turkish Get Ups @53#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 KB Presses 35#, 44#
3 KB Presses
Rest 5-6
5 times through

Re: The Shed 'O Pain
 

2 problems
10 push ups
2-finger hang 10 seconds
10 pronators
5 rounds

Set your timer for 1 minute intervals and do the sets below at the start of each minute...
1.* 20 second hang/1 pull up
2.* 16 second hang/2 pull ups
3.* 12 second hang/3 pull ups
4.* 8 second hang/4 pull ups
5.* 4 second hang/5 pull ups
6.* 4 second hang/5 pull ups
7.* 8 second hang/4 pull ups
8.* 12 second hang/3 pull ups
9.* 16 second hang/2 pull ups (didn't quite make 16 seconds)
10.* 20 second hang/1 pull up (didn't quite make 20 seconds)

Small Metolius Campus Edge
Neutral Grip Pull-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
Banded Frog 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 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Goblet Squats x 5 reps 60# DB
30 seconds rest
One arm KB Row x 8 reps 53#
30 seconds rest
Banded DB Chest Press x 8 reps 40# DBs

21-15-9
Echo Bike Calories
Kettlebell Swings 53#
Push ups
8:48

Hip Box Progressions
Cat/Camel

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Sent a couple of good blues.

Today 1/26/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

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

Hip Stretches

Re: The Shed 'O Pain
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Banded Pallof Press x 10 each side
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

30 minute EMOM
1. One lap on Campus Board
2. 5 Goblet Squats @ 60# DB
3. 5 KB Presses @ 35# KBs
4. One lap on campus board
5. 10 Kettlebell Swings @ 62#
6. 5 ring dips
5 rounds

Re: The Shed 'O Pain
 

THE WALK
32min walk. You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
Try to cover at least 2 miles. Walking only. No holding the rails of the treadmill.
2.1 miles
Heart Rate Maxed out at 152.
800 feet of elevation gained.

Re: The Shed 'O Pain
 

3 problems
10 push-ups
10 second 2-finger hold
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 20#
2. Full Crimp (no thumb) 3 sets of 3-6-9 -53, -44, -35#
3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20#

Re: The Shed 'O Pain
 

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

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
3 KB Presses 44#
3 KB Presses 35#
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions and Deep Squat Holds.

Finished with 5 strict ring muscle ups.