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Re: The Shed 'O Pain
Yesterday
Zone 2 Treadmill Walk 45 minutes Ice barrel dip 1 minute 46 degrees Today (12/13/22) 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 10 TGUS/2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 245# 30 Minute EMOM 10 KB Swings 62# 12 Push Ups VMO Goblet Squats x 8 reps 40# 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 2 minutes 47 degrees |
Re: The Shed 'O Pain
12/14/22
3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Open crimp on small Campus rung 3 sets of 3-6-9 seconds +10 2. 2-finger pocket 3 sets of 3-6-9 -20# 3. Closed Crimp 3 sets of 3-6-9 -35# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds 12/15/22 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 45# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 1 245# 5 sets 3 sets of: Alternating Skater Squats x 8 each leg -20, -15, -10# See Saw KB Press x 8 reps 35s Neutral Grip Pull-ups x 8 reps Rogue Echo Bike 10 minutes 121 calories, 3.78 miles Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 2 minutes 48 degrees |
Re: The Shed 'O Pain
Saturday 12/17/22
Bouldered at Rock Mill with Kent. Good day. Two new oranges and sent two older oranges. One I worked on hard last week. 1 mile walk on the treadmill. Today (12/18/22) 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 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 1 245, 245, 245, 245, 245# (5 sets) 2-3-5-2-3-5-2-3 Elevated Split squat +44# Floor Press 53, 62, 62# TRX Inverted Row +35 Rogue Echo Bike Tabata Protocol 49 calories Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 3 minutes 49 degrees |
Re: The Shed 'O Pain
Yesterday
Zone 2 Treadmill Walk 45 minutes Ice barrel dip (quick plunge) 40 degrees Today (12/13/22) 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 10 TGUS/2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 245# (1 at 265) 30 Minute EMOM 10 KB Swings 62# 15 Push Ups Goblet Squats x 5 reps 60# 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 2 minutes 44 degrees |
Re: The Shed 'O Pain
Friday
Zone 2 Treadmill Walk 45 minutes Saturday 12/24/22 Bouldered at Rock Mill with Kent. Good day. Today (12/25/22) Yes. It’s Christmas. Lisa and I are heading to Jefferson for a Mary and Jake family Christmas. 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 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 1 225# (sets) 2-3-5-2-3-5-2-3 Elevated Split squat on BOSU Ball +44# BOSU Ball Floor Press 53# TRX Inverted Row +35 5 Minute EMOM 10 Wall Ball Shots 9-10’ target Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel Quick Dip 40 degrees |
Re: The Shed 'O Pain
Yesterday
Zone 2 Treadmill Walk 45 minutes Ice barrel dip (quick plunge) 40 degrees Today (12/27/22) 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 10 TGUS/2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 62# 5 dips 10 alternating jumping lunges 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 2 minutes |
Re: The Shed 'O Pain
12/28/22
Climbed at Rock Mill with Kent and Justin 12/29/22 Zone 2 Treadmill Walk Ice Barrel 2 minutes 44 degrees Today -Birthday Benchmark Workout -56 on Saturday 31st 12/30/22 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 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 Yearly Benchmark Exercises 1. Trapbar Deadlift Max 305# 2. Turkish Gets Ups 1 @ 35, 44, 53, 62, 70 (not trying the 88 pound kettlebell, not worth the risk) 3. KB Clean & Press 3 w/35s, 2 w/44s, & 1 w/53s 4. KB Front Squats 5 @ 35s, 44s, 53s (53s were hard) 5. 10 kettlebell swings @ 88# 6. 3 ring muscle ups 0, 8, 20# 7. 3 attempts at a bar muscle up -fail 8. Max weight neutral grip pull-up 53# (I thought I would be able to do more, something to work on) 9. Max number of neutral grip pull-ups 12 (not bad) 10. Max number of push ups 30 without pausing 12. Rogue Echo Bike -Tabata Protocol, 52 calories (last year I got 52 calories too) Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Ice Barrel 3 minutes @ 46 degrees 12/31/22 Climb at Rock Mill with Kent and Jeff. Sent a lot of good problems. Quickly sent an orange I tried on Wednesday. 2.2 mile walk later in the afternoon. 56th Birthday Benchmark Video WFS [url]https://www.youtube.com/watch?v=Y9AjxQmejoU[/url] |
Re: The Shed 'O Pain
Sunday, January 1, 2023
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 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (3 sets) 2-3-5-2-3-5-2-3 Alternating Skater Squat -20, -10, 0 Dips TRX Inverted Row +35 Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 9:07 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 46º 3 minutes |
Re: The Shed 'O Pain
1/2/23
Zone 2 Treadmill Walk 45 minutes Ice barrel 3 minutes 46º Tuesday (1/3/23) 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# 3 x 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 62# 10 BOSU Ball Push-ups 5 goblet squats 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 2 minutes 46º Wednesday 3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 1 Every 60 seconds 1. Open crimp on sloper Campus rung 4 sets of 3-6-9 seconds +35 2. 2-finger pocket 4 sets of 3-6-9 -20# 3. Closed Crimp 3 sets of 3-6-9 -35# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds |
Re: The Shed 'O Pain
Thursday, 1/5/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Trapbar Deadlift x 2 225# 3 sets Skater Squats x 8 reps each leg -20, -10, 0, 60 seconds KB Bench Press x 8 reps 53s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Rogue Echo Bike 10 calories :37 20 calories 2:49 30 calories 5:52 20 calories 8:11 10 calories 9:44 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 1 minutes 46º Saturday, 1/7/23 Bouldered at Rock Mill with Jeff and others. Sent the new purples, blues, and oranges. Also sent a new white. Finished by doing all the purples. Good day. Sunday, 1/8/23 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 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Double KB Front Squats x 5 reps 35s 60 seconds Double KB Press x 5 reps 35s 60 seconds TRX Inverted Row x 5 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds (On the Minute) 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 3 minutes 50º |
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