Re: The Shed 'O Pain
 

Yesterday
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

2 problems
6 Ab Wheel Roll Outs
5 rounds

Today 3/11/21
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 25, 30, 40#
Strict Pronated 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

2-3-5-2-3-5-2-3
Goblet Squat 80# (60# DB + 20# vest)
KB Press 35, 25, 45# KBs
Inverted Row 50#

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:40

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trap-bar Deadlifts x 3 reps w/225#
30 seconds rest
Dips x 3 reps
30 seconds rest
Pronated Grip Pull Ups x 3 reps 20#
30 seconds rest

Rogue Echo Bike x 10 calories
Double Unders x 15 reps
5 rounds
7:36

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Re: The Shed 'O Pain
 

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

Turkish Get Ups
2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 6 kettlebell Swings 0-1 88#
1-2 6 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 second 2-finger hang -20. -15, -10, -5, 0#
10 pronators
5 rounds

2 problems
7 Ab Wheel Roll Outs
5 rounds

Re: The Shed 'O Pain
 

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

5 sets of:
5 Goblet Squat 80# (60# DB + 20# vest)
30 seconds
5 KB Press 35# KBs
30 seconds
5 Inverted Rows +50#
30 seconds

Complete four sets each of:
Rogue Echo Bike 0.5 mile
Kettlebell Swings x 30 reps 44#
11:17 I did this workout in Nov of 18 in 12:38. I used an Air-Dyne though.

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Re: The Shed 'O Pain
 

Saturday 3/20/21
Bouldered at Rock Mill with Kent. Three oranges and two blues.

Today 3/21/21
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 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Modified Sumo Deadlift 205,
Dips
Supinated Pull Up +10#

Rogue Echo Bike x 15 calories
Farmer’s Walk (70 & 62# KBs. One lap. Switch every round.)
9:20

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Re: The Shed 'O Pain
 

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

Turkish Get Ups
2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 second 2-finger hang -20. -15, -10, -5, 0#
10 pronators
5 rounds

2 problems
8 Ab Wheel Roll Outs
5 rounds

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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

15 kettlebell swings
5 goblet squats
3 dips
10 rounds
18:30

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Re: The Shed 'O Pain
 

3/27/21
Bouldered at Rock Mill with Kent

3/28/29
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 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Single Leg Deadlift
Banded Overhead Press w/ 2-35# KBs
TRX Row +50#

Rogue Echo Bike
10 calories :36
20 calories 2:50
30 calories 5:51
20 calories 8:15
10 calories 9:46
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

5/28-5/30
Trip to New with wife. Lots of hiking and a little climbing. Climbed Team Machine (12a) clean on TR. Great conditions for technical slab.

Workout today when I got home.
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 Turkish gets up @ 53#
100 kettlebell swings @ 53# 4:46

10 minute EMOM
10 push ups + 10 band pull aparts

Band Hip Stretches
2 sets of 15 Reverse hypers @ 210#