Re: The Shed 'O Pain
 

9/9/19
Achieve Fitness Day 3
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

A. Box Jump 4 x 5 reps

B. BB Squat 4 x 8 reps 95, 105, 115, 125#
B. Seated Wall Slide 4 x 8 reps

C. 2KB Romanian Deadlift 3 x 8 reps 70, 88, 106#
C. Stability Ball Glute Bridge 3 x 20 reps

D. 2DB Step Up 3 x 8 reps ea 50#
D. Side Plank w/DB Reach Through 10#

E. “Glute Trio”
10 2.5 Goblet Squats, 10 Low Hold RDLs, 10 Weighted Glute Bridges 3 sets with 60 seconds rest.

Re: The Shed 'O Pain
 

Achieve Fitness Day 4
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

MB Double Clutch Floor Slam 3 x 5

A. Neutral Grip Inverted Row x 8 reps
A. Single Leg Push-up x 20 reps
4 rounds

B. Pull-up 4 x 8 reps
B. Seated L-Sit Leg Raise 3 x AMAP

C. 2DB Lateral Raise 3 x 10 reps
C. Standing Single Arm Band Row 3 x 10 reps ea

D. Speed Skaters 5 x 30 secs w/30 seconds rest

Re: The Shed 'O Pain
 

9/12/19
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 3, Workout 1 Every 36 seconds
1. Open Crimp Hang on Small Campus Rung: 5 sets of 3-6-9 20#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -15#, 15#, 10#, 10#, 0#

Re: The Shed 'O Pain
 

Yesterday 9/14/19
Bouldered at Rock Mill with Jeff and Beth.

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

2-3-5-2-3-5-2-3
Trap Bar Deadlift 195, 195, 225#
Pronated strict pull up 10#
KB Floor Press
An Wheel Roll Outs

Stomach felt a little queasy so I skipped the finisher.

Re: The Shed 'O Pain
 

9/17/19
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 4, Workout 1 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9-12 20#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9-12 10#,

Re: The Shed 'O Pain
 

9/16/19
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

2 TGUs each arm 44, 53, 62, 53, 44#
10 band pull aparts
10 band dislocates
3 pull ups- various grips
5 push ups
5 rounds

15 kettlebell swings 44#
5 goblet squats 44#
1 ring muscle up
10 rounds
Every 2 minutes

9/17/19
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 4, Workout 1 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9-12 20#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9-12 10#,

Re: The Shed 'O Pain
 

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#
20 Flexbar Wrist Extentions

3 sets of:
Trapbar Deadlift x 8 reps 195#
45 seconds rest
Double See-Saw Kettlebell Press x 8 reps 35# KBs
45 seconds rest
Neutral Grip Inverted Rows x 8 reps
45 seconds rest

Echo Bike
For Time:
10 calories 0:38
20 calories 3:01
30 calories 6:05
20 calories 8:30
10 calories 10:08
Rest 1 minute between efforts.

Re: The Shed 'O Pain
 

9/20/19-9/22/19
Spent the weekend climbing with Kent at New River. Did a redpoint ascent of "Freakee Styee." Last redpointed the climb probably about 15 years ago. I had a good time climbing and hiking with Kent.

9/23/19
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

4 sets of:
Trapbar Deadlift x 6 reps 195#
45 seconds rest
Ring Dips x 6 reps
45 seconds rest
Goblet Squats x 6 reps 53, 53, 62, 62#
45 seconds rest
Neutral Grip Pull Ups x 6 reps 10#
45 seconds rest

21-18-15-12-9-6-3
Echo Rouge Bike x calories
Kettlebell Swings x reps 44#
Push-Ups x reps
19:38

Re: The Shed 'O Pain
 

9/25/19
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 4, Workout 2 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9-12 20#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9-12 -10#,

Re: The Shed 'O Pain
 

9/26/19
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 195, 210, 225#
Double Kettlebell Press 35s, 35, 44s
Double Kettlebell Front Squat 35s, 35s, 44s
Pronated Strict Pull Up 10, 20, 30#

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

2 ring muscle ups
20 Flexbar Wrist Extensions
3 rounds