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Re: The Shed 'O Pain
Monday 1/9/23
Zone 2 Treadmill Walk 45 minutes Ice barrel Dip 42º Tuesday 1/10/23 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 Turkish Get Ups 2, 2, 2 each arm/35, 53, 70# 10 rounds 15 kettlebell swings 44# 5 goblet squats 5 push ups 14:45 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Ice barrel Dip 38º Wednesday 1/11/23 3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 2 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 4 sets of 3-6-9 -35# Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds |
Re: The Shed 'O Pain
Thursday, 1/12/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 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 5 sets of: Trapbar Deadlift x 2 225# 3 sets Skater Squats x 5 reps each leg -20, -10, 0, 0, 0# 60 seconds Dips x 5 reps 60 seconds Pronated/Supinated Grip Pull ups x 5 reps 60 seconds Rogue Echo Bike 2 miles for time: 4:57, 72 calories 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 1 minutes 41º Saturday, 1/14/23 Bouldered at Rock Mill with Kent. Sunday, 1/15/23 AirBnB workout WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation 20 clams each side Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 15 kettlebell swings 5 goblet squats 5 push ups 10 rounds 20 minutes Stretches 2 mile walk with Lisa Monday, January 16, 2023 Zone 2 Treadmill Walk 45 minutes Ice barrel Dip 46º -2 minutes January 17, 2023 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 70# 12 Push-ups 10 alternating jumping lunges holding 2-10# DBs 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 1 minutes 44º |
Re: The Shed 'O Pain
Wednesday 1/18/23
3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hang-board Ladder Training Week 3, Workout 1 Every 60 seconds 1. Open crimp on sloper Campus rung 5 sets of 3-6-9 seconds +35 2. 2-finger pocket 5 sets of 3-6-9 -20# 3. Closed Crimp 5 sets of 3-6-9 -35# Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 1/19/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 30, 60# 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 Double KB Front Squat x 8 reps 35s 60 seconds KB Seesaw Press x 8 reps 35s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:20 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 1 minute 46º |
Re: The Shed 'O Pain
Saturday, January 21, 2023
Bouldered at Rock Mill. Busy. Sunday, January 22, 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 30, 40, 60# 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) 4 Sets: Alternating Skater Squat x 6 reps each leg -20, -10, 0, 6# KB Floor Press on Bosu Ball x 6 reps TRX Inverted Row +25 10 calories Rogue Echo Bike’ 50 jump ropes 5 rounds 8:22 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 50º 3 minutes 1.7 mile cross country ski in the afternoon. I’m not very good. Hopefully I’ll get better. Monday, January 23, 2023 2.2 mile walk in the woods with Lisa. (Snow Day) Later… 45 minute Zone 2 Treadmilll Walk Ice Barrel 40º Quick Dip Tuesday, January 24, 2023 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 70# 5 Dips 5 goblet squats 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 36º Quick Dip |
Re: The Shed 'O Pain
Wednesday 1/25/23
3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hang-board Ladder Training Week 3, Workout 2 Every 60 seconds 1. Open crimp on sloper Campus rung 5 sets of 3-6-9 seconds +35 2. 2-finger pocket 5 sets of 3-6-9 -20# 3. Closed Crimp 5 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 Handstand holds Balance on BOSU Ball Thursday, 1/26/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# 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 Trapbar Deadlift x 2 225# 3 sets 5 sets of: Double KB Front Squat x 5 reps 35s 30 seconds KB Seesaw Press x 5 reps 35s 30 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# 30 seconds Rogue Echo Bike 10 calories :32 20 calories 2:42 30 calories 5:48 20 calories 8:11 10 calories 9:41 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 2 minute 50º |
Re: The Shed 'O Pain
Saturday, January 28, 2023
Bouldered at Rock Mill. Climbed at lot with Justin, Randy, and Ross. I quickly sent the orange I was working on last week. Sent a few of the newer problems. Did a little work on the Tension Board. Finished up on the purples. Fun day. Sunday, January 29, 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 30, 40, 60# 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) 5-3-2-5-3-2-3-2 KB Front Squats 35, 44, 53s One-armed DB Bench Press 60# TRX Row +40# 10 calories Rogue Echo Bike 10 box jumps 20” 5 rounds 8:45 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 49º 2 minutes Monday, January 30, 2023 45 minute Zone 2 Treadmill Walk Ice Barrel 40º Quick Dip Tuesday, January 31, 2023 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 70# 5 Dips 5 goblet squats 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 47 degrees 1 minute Wednesday 2/1/23 3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hang-board Ladder Training Week 4, Workout 1 Every 60 seconds 1. Open crimp on sloper Campus rung 3 sets of 3-6-9-12 seconds +35 2. 2-finger pocket 3 sets of 3-6-9-12 -20# 3. Closed Crimp 3 sets of 3-6-9-12 -35# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Handstand holds |
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 @ 53# 3 x 2 trapbar deadlifts 225# 20 minutes: 15 kettlebell swings 53# 5 goblet squats 53# 1 ring muscle up 10 rounds on the 2 minutes 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches Ice Barrel 42 degrees 1 minute |
Re: The Shed 'O Pain
Saturday, February 4, 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 30, 40, 60# 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# (4 sets) 5 sets of: Rear foot elevated split squat x 5 reps each leg 35# KB 30 seconds KB Press x 5 reps 35s 30 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# 30 seconds 10 calories Rogue Echo Bike 50 single unders 5 rounds 8:45 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Sunday, February 5, 2023 Rock Mill Monday, February 6 2023 45 minute Zone 2 Treadmill Walk Ice Barrel 43º 1 minute Tuesday, February 7, 2023 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# 4 x 2 trapbar deadlifts 225# 30 Minute EMOM 6 KB Swings 88# 15 push ups 5 goblet squats 60# Sloper campus lap 8 box jumps 20” 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 41º 1 minute Wednesday 2/8/23 3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hang-board Ladder Training Week 4, Workout 2 Every 60 seconds 1. Open crimp on sloper Campus rung 3 sets of 3-6-9-12 seconds +35 2. 2-finger pocket 3 sets of 3-6-9-12 -20# 3. Closed Crimp 3 sets of 3-6-9-12 -35# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Handstand holds Thursday, 2/9/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# 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# 4 sets Skater Squats x 8 reps each leg -20, -10, 0# 60 seconds Dips x 8 reps 60 seconds TRX Rows x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:57 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 43º 1 minute |
Re: The Shed 'O Pain
Saturday, February 11, 2023
Shed 2 problems 10 push ups 10 second 2-finger hang -20, -15, -10, -5, 0# 10 pronators each arm 10 minute EMOM 2 problems alternating on the minute. 10 problems total Before going back to the hang-board I will try to work up to 20 minutes. 20 total problems. Sunday, February 12, 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 30, 40, 60# 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# (4 sets) 2-3-5-2-3-5-2-3 Back Squat 95, 115, 135# KB Presses 35, 35, 44# Pronated Grip Pull Ups 0, 10, 20# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 41? 1 minute Monday, February 13, 2023 Zone 2 Treadmill Walk 45 minutes |
Re: The Shed 'O Pain
Tuesday February 14, 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 Turkish Get Ups 2 each arm/35, 44, 53, 62, 70# Trapbar Deadlift x 2 225# (4 sets) 30 Minute EMOM 10 KB Swings 62# 5 dips 5 VMO goblet squats 40# 2 15? rope ascents 50 single unders 6 ab wheel roll outs 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Ice barrel Dip 41? 1 minute Wednesday 2/15/23 Shed 3 problems 15, 20, 15 push ups 10 second 2-finger hang -20, -10, 0# 10 pronators each arm 3 rounds 15 minute EMOM 2 problems alternating on the minute. 15 problems total Ice barrel Dip 41? 1 minute Thursday, 2/16/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# 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 5 sets of: Goblet Squat x 5 reps 60# 60 seconds One-armed DB Bench Press x 5 reps each arm 60# 60 seconds TRX Rows x 5 reps +25# 60 seconds Rogue Echo Bike 10 Calories 50 Jump Ropes 5 rounds 8:12 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 46? 1 minute |
Re: The Shed 'O Pain
Saturday, February 18, 2023
Bouldered at Rock Mill with Jeff, Kent, and Randy. Quickly sent 4 purples, 3 blues, and 3 oranges. Worked on a white for awhile. Came close to sending. Finished by doing all the purples. Ate lunch with Lisa, Jeff, and Kent. Fun day. Sunday, February 19, 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 25, 30, 40# 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# (4 sets) 4 sets: Banded Spanish Goblet Squat x 6 reps 40, 40, 60, 60# KB Presses x 6 reps 35s Neutal Grip Pull Ups x 6 reps +10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 10:08 A guy stopped and chatted me up about my M1 Tank. 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 48? 2 minutes Monday, February 20, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 70# Rest 2-3 3-4 3 Dips 4-5 3 Dips Rest 5-6 5 rounds Couch Stretch Deep Squat Hold 2 sets of 15 Reverse Hypers 120# 5 sets of 10 Pronators 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
February 21, 2023
Zone 2 Treadmill Walk 45 minutes Ice Barrel Quick Dip 43? Wednesday 2/22/23 Shed 3 problems 15, 20, 15 push ups 10 second 2-finger hang -20, -10, 0# 10 pronators each arm 3 rounds 20 minute EMOM 2 problems alternating on the minute. 20 problems total Ice barrel Dip 41? 1 minute Thursday, 2/23/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# 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: Goblet Squat x 8 reps 60# 60 seconds KB Floor Press x 8 reps 53s 60 seconds TRX Rows x 8 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:50 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 42? 1 minute |
Re: The Shed 'O Pain
Saturday, February 25, 2023
Bouldered at Rock Mill with Jeff and Kent. Quickly sent the two new purples, two new blues and one new orange. Spent a lot of time on a white that I was close to finishing. Maybe next week. 1.5 mile outside walk Sunday, February 26, 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 25, 30, 40# 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# (4 sets) 2-3?5-2-3?5-2-3 Double KB Front squats 35s KB Press 35s Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:57 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 50? 3 minutes February 27, 2023 Zone 2 Treadmill Walk 45 minutes Ice Barrel 44? Quick dip Tuesday, February 28, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 70# Rest 2-3 3-4 3 Dips 4-5 3 Dips Rest 5-6 5 rounds Couch Stretch 3 ring muscle ups 2 sets of 15 Reverse Hypers 120# 5 sets of 10 Pronators 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
Wednesday, 3/1/23
4 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 large Campus rung 3 sets of 3-6-9 seconds +45 2. 2-finger pocket 3 sets of 3-6-9 -15# 3. Closed Crimp 3 sets of 3-6-9 -30# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/2/23 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 Worked in 5 sets of 2 Trapbar Deadlifts @ 225# 5 sets of: Goblet Squat x 5 reps 60# 60 seconds KB Press x 5 reps 35s 60 seconds TRX Rows x 5 reps +25# 60 seconds Rogue Echo Bike 10 Calories 50 Jump Ropes 5 rounds 8:23 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 44? Quick Dip |
Re: The Shed 'O Pain
Saturday, March 4, 2023
Bouldered at Rock Mill with Jeff, Kent, Justin, Randy, and Ross. Quickly sent the two new purples and two new blues. Sent last week?s white I was working on first go. Worked on an orange. Made some good progress. Finished up by doing several pink and purple problems. 1.5 mile outside walk Sunday, March 5, 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 25, 30, 40# 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# (5 sets) 2-3?5-2-3?5-2-3 Double KB Front squats 35s KB Bench Press 53s Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:41 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 48? 2 minutes |
Re: The Shed 'O Pain
March 6, 2023
Zone 2 Treadmill Walk 45 minutes Quick Dip in Ice Barrel 48? Tuesday, March 7, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# 30 Minute EMOM 10 KB Swings 70# 5 dips 5 goblet squats 60# 2 15? rope ascents 50 single unders 6 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# Quick Dip in Ice Barrel 44? Wednesday, 3/8/23 3 problems 10 Push ups 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 large Campus rung 3 sets of 3-6-9 seconds +45 2. 2-finger pocket 3 sets of 3-6-9 -15# 3. Closed Crimp 3 sets of 3-6-9 -30# Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/9/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# 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: Goblet Squat x 8 reps 60# 60 seconds SeeSaw KB Press x 8 reps 35s 60 seconds TRX Rows x 8 reps +15# 60 seconds Rogue Echo Bike 2 miles for time: 4:59 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 44? 1 minute |
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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 70# Rest 2-3 3-4 3 Dips 4-5 3 Dips Rest 5-6 5 rounds Couch Stretch Deep Squat Hold 2 sets of 15 Reverse Hypers 120# 5 sets of 10 Pronators 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
March 13, 2023
Zone 2 Treadmill Walk 45 minutes 1 minute in Ice Barrel 48? Tuesday, March 14, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# 5 set of 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 15 push-ups 5 goblet squats 60# 8 neutral grip pull ups 50 single unders 6 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# 1 ring muscle up 1 minute in Ice Barrel 52? |
Re: The Shed 'O Pain
Wednesday, 3/15/23
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 large Campus rung 4 sets of 3-6-9 seconds +45 2. 2-finger pocket 4 sets of 3-6-9 -15# 3. Closed Crimp 4 sets of 3-6-9 -30# Worked in: 7 additional sets of 10 push ups External Rotation 2 x 10 each arm 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/16/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 45# 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 5 sets of: ATG Split Squat x 5 reps each leg 30# DB 60 seconds Kaos Press x 5 reps 70#s 60 seconds TRX Rows x 5 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:07 2 sets of 15 Reverse Hypers 120# Hip Stretches 2 ring muscle ups Ice Barrel 40? Quick Dip |
Re: The Shed 'O Pain
Saturday, March 18, 2023
Bouldered at Rock Mill with Justin, Randy, and Ross. Quickly sent the five new purples and three new blues. Worked on some harder problems but no sends. Finished up by doing several pink and purple problems. Sunday, March 19, 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 25, 30, 40# 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# (5 sets) 2-3?5-2-3?5-2-3 KB Goblet Squat 53, 62, 70# (Focused on slow descent, pause at bottom, and quickly up.) One Armed KB Floor Press 53, 62, 70# Neutral Grip Pull ups 30, 20, 10# Rogue Echo Bike 10 Calories 50 Jump Ropes 5 rounds 8:27 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 45? 2 minutes |
Re: The Shed 'O Pain
March 20, 2023
Zone 2 Treadmill Walk 45 minutes Quick Dip in Ice Barrel 38? Tuesday, March 21, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# 5 set of 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips 5 goblet squats 60# 2 rope ascents 8 Box Jumps 20? 6 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# Quick Dip in Ice Barrel 40? |
Re: The Shed 'O Pain
Wednesday, 3/22/23
3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 2 Every 60 seconds 1. Open crimp on large Campus rung 4 sets of 3-6-9 seconds +45 2. 2-finger pocket 4 sets of 3-6-9 -15# 3. Closed Crimp 4 sets of 3-6-9 -30# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/23/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 45# 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: Alternating Reverse Lunges x 8 reps each leg 2 25# DBs 60 seconds Banded One Arm KB presses 35# 60 seconds TRX Rows x 8 reps +15# 60 seconds Rogue Echo Bike 10 calories :32 20 calories 2:43 30 calories 5:49 20 calories 8:12 10 calories 9:43 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Hip Stretches 2 ring muscle ups Ice Barrel 40? Quick Dip |
Re: The Shed 'O Pain
Saturday, March 25, 2023
Bouldered at Rock Mill with Jeff and Randy. Sent the new purples, blues, and one orange. Finished up by doing all the purples but one. Had a nice lunch afterwards with Lisa, Jeff, and Randy. Sunday, March 26, 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 25, 30, 40# 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# (5 sets) 4 sets: KB Goblet Squat x 6 reps 53, 62, 70, 70# One Armed DB Bench Press x 6 reps 53# Pronated Grip Pull ups x 6 reps Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 43 degrees 2 minutes |
Re: The Shed 'O Pain
March 27, 2023
Zone 2 Treadmill Walk 45 minutes Quick Dip in Ice Barrel 38? Tuesday, March 28, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# 5 set of 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips 5 goblet squats 60# 2 rope ascents 8 Box Jumps 20? 6 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# 1 minute in Ice Barrel 45? |
Re: The Shed 'O Pain
Wednesday, 3/29/23
3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 3, Workout 1 Every 60 seconds 1. Open crimp on large Campus rung 5 sets of 3-6-9 seconds +45 2. 2-finger pocket 5 sets of 3-6-9 -15# 3. Closed Crimp 5 sets of 3-6-9 -30# Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/30/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 35# 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 5 sets of: Alternating Reverse Lunges x 5 reps each leg 2 30# DB 60 seconds Banded One Arm KB presses x 5reps 35# 60 seconds TRX Rows x 5 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:11 2 sets of 15 Reverse Hypers 120# Couch Stretch 1 ring muscle up Ice Barrel 40? Quick Dip |
Re: The Shed 'O Pain
Saturday April 1, 2023
Bouldered at Rock Mill with Jeff and Randy. Sent the new purples, blues, and one orange. Finished up by doing several pinks and purples. Sunday, April 2, 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 25, 30, 40# 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 Worked in 3 sets of 15 reverse hypers 120# 3 sets: KB Goblet Squat x 8 reps 60# DB BOSU Ball One armed-KB Bench Press x 8 reps 53# Pronated/Supinated Grip Pull ups x 4/4 reps Rogue Echo Bike x 10 calories Farmer?s Walk around Shed + fire ring + tree (2-44# KBs) 5 rounds 9:50 2 sets of 15 Reverse Hypers 120# Couch Stretch 2 ring muscle ups Ice Barrel 54? 3 minutes (relatively balmy) Tweaked my back trying to deadlift. I was able to slowly work it out and was able to workout. We?ll see how it feels. |
Re: The Shed 'O Pain
April 3, 2023
Zone 2 Treadmill Walk 45 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:29 Ice Barrel 2 minutes 49? April 4, 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 Turkish Get Ups 2 each arm/35, 44, 53, 62, 70# 30 Minute EMOM 15 KB Swings 53# 15 push ups 5 goblet squats 60# 2 15? rope ascents 8 box jumps 20? 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# 2 sets of 20 bird dogs 2 sets of 30 second side plank each side 2 minutes in Ice Barrel 49? |
Re: The Shed 'O Pain
Wednesday, April 5, 2023
Bouldered at Rock Mill with Justin and others. . Sent the new purples, blues, three orange and a white. Finished up by doing several pinks and purples. Afterwards, I did 15 minutes on a stationary bike. Zone 2ish. Thursday, April 6, 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 25, 30, 40# 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 Worked in 3 sets of 15 reverse hypers 120# 3 sets: Landmine Goblet Curtsy Squat x 8 reps each leg 15, 25, 25# Banded one arm press 35# x 8 reps each arm TRX Row x 8 reps +15# Rogue Echo Bike x 10 calories Farmer?s Walk around Shed + fire ring + tree (2-44# KBs) 5 rounds 8:32 2 sets of 15 Reverse Hypers 120# Couch Stretch 2 sets of 20 bird dogs 2 sets of 30 second side plank each side Ice Barrel 57º 3 minutes (relatively balmy) |
Re: The Shed 'O Pain
April 7-9
New River Trip with Lisa. Climbed with Randy. Did a few routes on Friday and Saturday and then bouldered on Sunday at Meadow Top. Also did a ton of hiking over the weekend. April 10, 2023 Zone 2 Treadmill Walk 45 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:08 Ice Barrel 2 minutes 46? April 11, 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 Turkish Get Ups 2 each arm/35, 44, 53, 62, 70# 5 sets of 2 Trapbar deadlifts @ 225@ 30 Minute EMOM 10 KB Swings 70# 15 push ups 5 goblet squats 60# 8 neutral grip pull ups 8 box jumps 20? 8 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Couch stretch Deep Squat Hold 1 minute in Ice Barrel 52? |
Re: The Shed 'O Pain
Wednesday, 4/12/23
3 problems 5 upside KB Presses each arm 20# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 4, Workout 2 Every 60 seconds 1. Open crimp on large Campus rung 5 sets of 3-6-9 seconds +45 2. 2-finger pocket 5 sets of 3-6-9 -15# 3. Closed Crimp 5 sets of 3-6-9 -30# Worked in: 10 sets of 10 band pull aparts 3 sets of 10 face pulls 30# Deep squat holds Thursday, 4/13/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 35# 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: Curtsy Squat x 8 reps each leg 50# (2 25# DBs) 60 seconds Banded One Arm KB presses x 8 reps 35# 60 seconds TRX Rows x 8 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:55 2 sets of 15 Reverse Hypers 120# Couch Stretch Deep Squat Hold Ice Barrel 60? Quick Dip |
Re: The Shed 'O Pain
Saturday April 15, 2023
Bouldered at Rock Mill with Jeff and others. I sent a lot of good problems including the new purples, two new blues and one new orange. I also sent a white I was close to a couple of Wednesdays ago. Back and shoulder weren?t feeling the best but I managed to have a productive day. Took a 1.5 mile walk with Lisa later in the day. Sunday, April 16, 2023 WARM UPS Lock 3 Shoulder Exercises 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 25. 30, 40 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 88# KB Deadlift 5 x 5 5 sets of: Goblet Squats x 5 reps 53, 53, 62, 62, 70# 30 seconds One-Armed KB Floor Press x 5 reps 53, 53, 53, 53, 62#s 30 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# 30 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 14:15 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch Ice Barrel 64? 5 minutes (not very cold today) |
Re: The Shed 'O Pain
Monday, April 17, 2023
Zone 2 Treadmill Walk 45 minutes Ice Barrel Quick Dip 56? Tuesday, April 18, 2023 WARM UPS Lock 3 Shoulder Exercises 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 each arm/35, 44, 53, 62, 70# Trapbar Deadlift x 145# (5 sets) 30 Minute EMOM 10 KB Swings 70# 10 reverse lunges 2 25# DBs 2 15? rope ascents 8 box jumps 20? 8 ab wheel roll outs 5 rounds Couch Stretch 3 sets of 15 Reverse Hypers 120# Ice barrel Dip 50? Quick Dip |
Re: The Shed 'O Pain
Wednesday, 4/19/23
3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 5 sets of 3-6-9 -10# 3. Closed Crimp 5 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds Thursday, 4/20/23 Lock 3 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 35# 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 5 sets of: Trapbar Deadlift x 2 reps 165# Floating Heel Landmine Goblet Squat x 5 45# bar +45# 60 seconds Seesaw KB Press x 5 reps each arm 35# KBs 60 seconds TRX Rows x 5 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:04 2 sets of 15 Reverse Hypers 120# Couch Stretch Deep Squat Hold 1 ring muscle up Ice Barrel 50? 3 minutes Saturday, April 22, 2023 Bouldered at Rock Mill with Kent, Randy and others. I sent the new purples but couldn?t send any new blues or oranges. I did repeat several blues, one orange, and one white. Sunday, April 23, 2023 WARM UPS Lock 3 Shoulder Exercises 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 25. 30, 40 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 Worked in 5 sets of 2 Trapbar Deadlifts @ 175#. I?m slowly adding weight back. 3 sets of: Sandbag Front Squat x 8 reps 50# 60 seconds One-Armed KB Floor Press x 8 reps 53# 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:54 2 sets of 15 Reverse Hypers 120# Couch Stretch 2 minute hang on pull up bar Ice Barrel 52? |
Re: The Shed 'O Pain
Wednesday, 4/26/23
3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 5 sets of 3-6-9 -10# 3. Closed Crimp 5 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds Thursday, 4/27/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 35# 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: 5 sets of KB Deadlift x 2 reps 88# Reverse Alternating Lunges x 8 reps each leg 2 25# DBs 60 seconds Seesaw KB Press x 8 reps each arm 35# KBs 60 seconds TRX Rows x 8 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:15 2 sets of 15 Reverse Hypers 120# Couch Stretch 2 ring muscle ups Ice Barrel 47? 1 minute |
Re: The Shed 'O Pain
Saturday April 29, 2023
Bouldered at Rock Mill with Kent, Jeff, Randy and others. I sent the new purples and blues. I sent a blue I was working on from last week. I also sent a new white after 10 or so tries. I worked on cave orange that I almost sent. I should quickly send next time if I get on it fresh. 2.2 mile walk in the late afternoon. Nice out. Sunday, April 30, 2023 WARM UPS Lock 3 Shoulder Exercises 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 25. 30, 40 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 Worked in 5 sets of 2 Trapbar Deadlifts @ 185# 2-3-5-2-3-5-2-3 Front Squat 95# 60 seconds One-Armed KB Floor Press 53, 62, 62 60 seconds Rock Ring Pull ups (+20/10/0) 60 seconds Rogue Echo Bike 2 miles for time: 4:56 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog stretch Ice Barrel 52? 2 minutes |
Re: The Shed 'O Pain
Monday, May 1, 2023
Zone 2 Treadmill Walk 45 minutes Ice Barrel one minute 50? Tuesday, May 2, 2023 WARM UPS Lock 3 Shoulder Exercises 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 each arm/35, 44, 53, 62, 70# Trapbar Deadlift x 2 195# (5 sets) 30 Minute EMOM 10 KB Swings 70# 12 Push ups 5 assisted skater squats each leg -30# 2 15? rope ascents 50 jump ropes 8 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# Frog Stretch Ice barrel Dip 46? Quick Dip |
Re: The Shed 'O Pain
Saturday May 6, 2023
Bouldered at Rock Mill with Randy, Ross and others. I sent the new purples and blues. I sent an orange I was working on from last week. I sent a new orange after about 5 tries or so. I also sent a new white after 3 tries. I worked on an orange that I almost sent. Ran out of juice. Finished up on a few purples. Sunday, May 7, 2023 WARM UPS Lock 3 Shoulder Exercises 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 25. 30, 40 Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of 2 Trapbar Deadlifts @ 225# 2-3-5-2-3-5-2-3 Rear Leg Elevated Split Squat +25# 60 seconds Floor Press 53, 62, 62# 60 seconds Neutral Grip Pull ups 30, 20, 10# 60 seconds Rogue Echo Bike 10 calories :31 20 calories 2:42 30 calories 5:47 20 calories 8:11 10 calories 9:46 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Couch Stretch 2 ring muscle ups Frog stretch Ice Barrel 56? 3 minutes |
Re: The Shed 'O Pain
Monday, May 8, 2023
Zone 2 Treadmill Walk 45 minutes Ice Barrel one minute 60? Tuesday, May 9, 2023 WARM UPS Lock 3 Shoulder Exercises 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 10 Turkish Get ups 53# (5 each arm) 30 Minute EMOM 10 KB Swings 70# 12 Push ups 5 sandbag front squats 50# 2 15? rope ascents 50 jump ropes 8 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# Frog Stretch Ice barrel Dip 58? Quick Dip |
Re: The Shed 'O Pain
Wednesday, 5/10/23
3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 2 Every 60 seconds 1. Small campus rung 4 sets of 3-6-9 seconds +15 2. 2-finger pocket 4 sets of 3-6-9 -10# 3. Closed Crimp 4 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds Ice Barrel Quick Dip 58? Thursday, 5/11/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of TrapBar Deadlift x 2 reps 225# 3 sets of: Skater Squat x 8 reps each leg -20, -15, 10# 60 seconds Landmine Barbell Press (Barbell + 25#) x 8 reps each arm 60 seconds TRX Rows x 8 reps +15# 60 seconds Rogue Echo Bike Tabata Protocol 51 Calories Max HR 162 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog stretch Ice Barrel Quick Dip 58? |
Re: The Shed 'O Pain
May 13, 2023
Saturday Bouldering Workout on home wall. 5 problems 10 BOSU Ball DB Bench Presses 40# DBs 20 Band Pull Aparts 10 second 2-finger hang 10 pronators 5 rounds Got this done in less than 75 minutes. I did at least 20 different problems. Conditions were decent but a little muggy. 3 minute ice bath @ 63? May 14, 2023 Sunday, May 14, 2023 WARM UPS Lock 3 Shoulder Exercises 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 25. 30, 40 Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 3 sets of 2 Trapbar Deadlifts @ 225# 2-3-5-2-3-5-2-3 Goblet Squat 53, 62, 70# 60 seconds Dips 60 seconds Neutral Grip Pull ups 30, 20, 10# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:30 2 sets of 15 Reverse Hypers 120# Couch Stretch 1 ring muscle up Frog stretch Ice Barrel 57? 3 minutes |
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