Re: The Shed 'O Pain
 

3 problems
15 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. half crimp on small wooden rung by door: 4 sets of 3-6-9 20#
2. 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Full Crimp sets of 3-6-9 -20#

Worked in:
5 sets of 5 Ab Wheel Roll Outs

Re: The Shed 'O Pain
 

9/9/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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

3 sets of:
Goblet Squat 70# KB x 8 reps
60 seconds rest
KB Seesaw Press x 8 reps each arm 35s
60 seconds rest
TRX Inverted Row x 8 reps +15#
60 seconds rest

Rogue Echo Bike
10 calories :38
20 calories 2:50
30 calories 5:54
20 calories 8:15
10 calories 9:49
1 minute rest between efforts

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

Yesterday
Climbed at Rock Mill with Kent. Two new blue problems.

Today (9/12/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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
Trapbar Deadlift 225, 235, 245#
Dips 0, 10, 20#
Pronated Grip Pull Ups 0, 10, 20#

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
8:09

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

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 each arm/35, 53, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
10 push ups
10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on small wooden rung by door: 4 sets of 3-6-9 20#
2. 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Full Crimp sets of 3-6-9 -20#

Worked in:
5 sets of 5 bottoms up press 20# KB
Deep Squat Holds

Re: The Shed 'O Pain
 

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

4 sets of:
Double KB Squat x 6 reps 35s
60 seconds rest
Floor Press x 6 reps each arm 53#
60 seconds rest
TRX Inverted Row x 6 reps +25#
60 seconds rest

Rogue Echo Bike
* 10 ROUNDS:
* Sprint :30 / Rest :30 68-72 rpm
92 calories
2.33 miles

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

Yesterday
Climbed at Rock Mill with Kent. One new blue problem, three new oranges, and one new white (flash).

Today (9/19/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 35, 44, 53#
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

6 sets:
Double KB Romanian Deadlift x 4 reps (band around knees) 62 + 70# KBs
30 seconds rest
Half Kneeling KB Press x 4 reps each arm 35, 35, 35, 44, 44, 44#
30 seconds rest
Offset hands Pull up x 4 reps (alt. hands)
30 seconds rest

Rogue Echo Bike x 15 calories
Farmer’s Walk around Shed + fire ring + tree (1 62# & 70# KB, alt hand each round)
4 rounds
8:47

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
1 muscle up

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 each arm/35, 53, 70#

Quick and the Dead
0-1 6 kettlebell Swings 0-1 88#
1-2 6 kettlebell Swings 1-2
Rest 2-3
10 push ups
10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
2 ring muscle ups

Re: The Shed 'O Pain
 

3 problems
15, 20, 15 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. half crimp on small wooden rung by door: 5 sets of 3-6-9 20#
2. 2 finger (RPTC): 5 sets of 3-6-9 -20#
3. Full Crimp 5 sets of 3-6-9 -20#

Worked in:
5 sets of 5 ab wheel roll outs
Deep Squat Holds
4 x 15 reps Band Pull Apart

Re: The Shed 'O Pain
 

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

3 sets of:
Goblet Squat x 8 reps 60# DB + 20# Vest
60 seconds rest
Alternating KB Press x 8 reps 35# KBs
60 seconds rest
TRX Inverted Row x 8 reps +15#
60 seconds rest

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

Banded Hip Stretches
3 ring muscle ups
3 sets of 15 Reverse Hypers 120#