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Re: The Shed 'O Pain
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 10 TGUS 2 @ 35, 44, 53, 62, 70# 30 Minute EMOM 10 KB Swings 53# 10 Push ups 5 Goblet Squats 60# 1 15’ rope ascent 20 Double Unders 5 ab wheel roll outs 5 rounds Banded Hip Stretches 3 ring muscle ups 2 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday 3/16/22
Climbed at Central Rock Gym in Syracuse. Nice gym. Sent a couple of V6s, V5s, and many easier problems. 3/17/22 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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets: Rear Foot Elevated Split Leg Squats x 8 reps each -2 25# DBs 30-60 seconds rest DB bench press x 8 reps 47.5# DBs 30-60 seconds rest Inverted TRX Rows x 8 reps 30-60 seconds rest Rogue Echo Bike x 10 calories Farmers Walk around shed, fire ring, and tree 53# KBs 5 rounds 8:34 Banded Hip Stretches 3 ring Muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
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 10 TGUS 2 @ 35, 44, 53, 62, 70# 30 Minute EMOM 12 KB Swings 53# 12 Push ups 8 Goblet VMO Squats w/slant board 40# 1 15’ rope ascent 20 Double Unders 6 ab wheel roll outs 5 rounds Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
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 30, 40, 60# 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 8 sets: Trapbar Deadlift x 3 reps 2 sets @ 195, 215, 235, 255# 30 seconds rest Half Kneeling KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45# 30 seconds rest Neutral Grip Pull ups x 3 reps +20# 30 seconds rest Sprints Conditioning After a Lift (Sprint 20 seconds, rest 40) x 10 7% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/7% grade. Banded Hip Stretches 3 ring Muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
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 10 TGUS 2 @ 35, 44, 53, 62, 70# 30 Minute EMOM 10 KB Swings 62# 15 Push ups 8 Goblet VMO Squats w/slant board 40# 1 15’ rope ascent 8 20” Box Jumps 7 ab wheel roll outs 5 rounds Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# |
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 1, Workout 1 Every 60 seconds 1. open crimp on Sloper on campus board: 3 sets of 3-6-9 +20# 2. 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9 0# Worked in: 5 sets of 5 Hip Extensions 10 sets of 10 band pull aparts 5 sets of 10 Bird Dogs Deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Goblet Squat x 8 reps 60# 30 seconds rest KB Floor press x 8 reps each arm 53# 30 seconds rest Inverted TRX Rows x 8 reps +15# 30 seconds rest Rogue Echo Bike 2 miles for time: 4:57, 72 calories Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday 3/26/22
Climbed at Rock Mill with Kent and Jeff. Sent the two new blues pretty quickly. Worked on a new orange upfront for quite a long time. Finally sent it. Quickly sent another orange I had worked on last week. Pretty good day. 3/27/22 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 30, 40, 60# 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 4 sets: Banded KB Deadlift x 6 reps 88# w/black band (harder than I thought it would be) 30 seconds rest BB Floor Press x 6 reps 115, 115, 125, 135# 30 seconds rest Pull ups/Chin ups x 6 reps 30 seconds rest Rogue Echo Bike * 10 ROUNDS: * Sprint :30 / Rest :30 ~70 rpm 88 calories 2.31miles Banded Hip Stretches 3 ring Muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
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 10 TGUS 2 @ 35, 44, 53, 62, 70# 30 Minute EMOM 10 KB Swings 62# 15 Push ups 8 Goblet VMO Squats w/slant board 40# 2 15’ rope ascent 8 20” Box Jumps 8 ab wheel roll outs 5 rounds Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
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 1, Workout 2 Every 60 seconds 1. open crimp on Sloper on campus board: 3 sets of 3-6-9 +35# 2. 2 finger (RPTC): 3 sets of 3-6-9 -10# 3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9 +5# Worked in: 5 sets of 6 Hip Extensions 10 sets of 10 band pull aparts Deep squat holds |
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