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Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea 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 35, 44, 53# 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 Circuit 1 Glute Bridge x 15 reps 50# sandbag DB Bench Press x 15 reps 40# DBs Shin box Progressions 3 rounds Circuit 2 Goblet Squat x 15 reps 40# Neutral Grip Row x 8 reps Sliding Pike Ups x 8 reps Finisher Rogue Echo Bike 10 X (60s work + 60s rest) @ 65-70 rpm 155 calories Spent yesterday moving my mom into her new condo. After 30 years she finally can't maintain her house. Sad but necessary. Going back today. I tried to take it easy on my spine today. So far I feel pretty good. |
Re: The Shed 'O Pain
2 problems
10 push ups 2-finger hand 10 seconds 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 1, Workout 2 EMOM 1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9 20# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#* 3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -10# Worked in 10 sets of 10 band pull aparts. |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea 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 Circuit 1 Double KB Squat x 5 reps 70,70, 88# Pull Up x 5 reps 10, 20, 20 pounds Ab Wheel Roll Outs x 10 reps Circuit 2 Kettlebell Swing x 10 reps 88# Ring Dips x 8 reps Side Plank 30 seconds each side Metabolic Finisher Rogue Echo Bike 2 miles for time 4:58 72 calories Shin box Progressions I had a coughing fit after riding the bike. :confused: |
Re: The Shed 'O Pain
3 problems
2 Turkish Get Ups each arm 44, 53, 62# 10 2-finger hang 10 pronators 3 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 1, Workout 2 EMOM 1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9 20# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#* 3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -10# Worked in 27 sets of 5 push ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff and later Beth. Fun Today 9/1/19 WARM UPS Child Pose Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Shin Box Progressions Clam Shell x 20 Heel Sit T-Spine Ext. Rot: 8ea Standing Ankle Stretch Bird Dog x 20 Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 reps 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 sets of: A1 Trapbar Deadlift x 8 reps 175# A2 Double KB Press x 8 reps 35# A3 Suitcase Carry 62# 3 sets of: B1 Neutral Grip Inverted Row x 8 reps B2 Reverse Lunge x 8 reps each leg 50# Sandbag B3 Front Lever Progressions A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal. •**Recover until your heart rate slows to 70% of HRmax. •**Burst again up to 90-95% of your HRmax. •**Repeat the burst cycle until 20 minutes have elapsed. 208 - (0.7 X Age) = HR max 171.6 90% = 154 95% = 163 70% = 120 Rogue Echo Bike 7 bursts complete. I was on the eighth when 20 minutes elapsed. Hard. Deep Squat Hold |
Re: The Shed 'O Pain
WARM UPS
Child Pose Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Shin Box Progressions Clam Shell x 20 Heel Sit T-Spine Ext. Rot: 8ea Standing Ankle Stretch Bird Dog x 20 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 -5 1 Hand Swings -5 1 Hand Snatches -5 1 Hand Cleans -5 Presses -5 1/2 Rack Squats -1 Reverse Turkish Get Up. Switch Arms 3 rounds 1 ring muscle up 20 Flexbar Wrist Extensions Deep Squat Hold 5 rounds Mary worked out with me this morning. Fun. Happy Labor Day everyone! |
Re: The Shed 'O Pain
2 problems
push-ups 10-15-20-15-10 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 2, Workout 1 EMOM 1. Open Crimp Hang on Small Campus Rung: 4 sets of 3-6-9 20# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -10# 3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -10# Ring Dip Ladder 2-3-5-2-3-5-2-3 |
Re: The Shed 'O Pain
September 04, 2019
9/4/19 Achieve Fitness Day 1 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 A Broad Jump 3 x 5 jumps B BB Deadlift: Conventional x 8 reps 135, 145, 155, 165# B Marching Glute Bridge 4 sets C 2 DB Walking Lunge 2 25# DBs C Stability Ball Front Plank Extensions 3 sets D 2 DB Long Press (thruster) 2 25# DBs D 2 KB Farmer Carry 2 53# KBs 3 sets E "All the Squats" 4 Rounds of: 15 Speed Squats 15 Squat Jumps 30 Seconds Squat ISO Hold - Rest 60 secs. between sets |
Re: The Shed 'O Pain
9/5/19
2 problems push-ups 10-15-20-15-10 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 2, Workout 2 Every 45 seconds 1. Open Crimp Hang on Small Campus Rung: 4 sets of 3-6-9 20# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -10# 3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -10# 5 sets of 5 ring dips and deep squat holds. |
Re: The Shed 'O Pain
Yesterday
Climbed at Hinckley with friends. Very busy. I still got quite a bit done. Today 9/8/19 Achieve Fitness Day 2 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators A. Plyo Push Up 3 x 5 reps B. Strict Neutral Grip Pull up x 5 reps 4 rounds +10# B. Hollow Hold with Plate Pullover x 9 3 rounds 10# C.2DB Alternating Incline Bench x 8 reps 4 rounds 40# DBs C. Single Arm 1 DB Bench Supported Reverse Flye x 8 reps 3 rounds 10# D. Single Arm KB Push Press x 6 reps ea 44# D. Standing Anti-Rotation Press x 10 reps ea red band 3 rounds E. 2DB “Shoulder Burnout” - Perform 10 2DB front raises, 10 lateral raises, and 10 overhead presses - 3 sets w/60 seconds rest between 10# DBs Finisher Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 48 calories |
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