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Re: The Shed 'O Pain
July 3, 2020
Climbed at Shaker Rocks with Kent and Ryan. Lisa belayed. July 4, 2020 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 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 10 Pronators 2-3-5-2-3-5-2-3 Single Leg Deadlift 25, 30, 40# Exercise Ball Bench Press 53# KBs Neutral Grip Inverted Row 10, 20, 30# Rogue Echo Bike Reverse Tabata Protocol 35 calories Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea 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# Strict 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: Assisted Skater Squat x 8 reps each leg 60 seconds rest KB Press x 8 reps 35# KBs 60 seconds rest Neutral Grip Pull Ups x 8 reps 60 seconds rest Rogue Echo Bike/10 Calories Single Arm Carry Around Building/Switch arm and Repeat 60# DB 5 rounds 12:25 10 MED BALL LATERAL SHOT PUT (5 each side) 20# med ball Banded hip stretches |
Re: The Shed 'O Pain
July 6, 2020
Bouldered at Rock Mill. July 7, 2020 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 10 Pronators 5 sets of: Rear Foot Elevated Dumbbell Romanian Deadlift x 5 each leg 25, 25, 25, 30, 30# DBs 60 seconds rest One-armed DB Bench Press x 5 reps each arm 60# DB 60 seconds rest Ring Rows x 5 reps +10# 60 seconds rest 10 Minute EMOM 35# KBs 3 Double Kettlebell Swings 1 Double Kettlebell Press 2 Double Kettlebell Front Squats Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea 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# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 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 3 rounds 4 sets of: Assisted Skater Squat x 6 reps each leg 60 seconds rest 3 ring muscle ups (one at a time) 60 seconds rest Ab Wheel Roll Out x 8 reps 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:35 Banded hip stretches |
Re: The Shed 'O Pain
July 9, 2020
Bouldered at Rock Mill. July 10, 2020 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 10 Pronators Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 10 push ups 3-4 10 push ups 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Deep Squat Hold Rogue Echo Bike 2 miles for time: 4:59 Banded Hip Stretches |
Re: The Shed 'O Pain
July 10-19th
My wife and I took a trip to Lander, Wyoming. Lander has many world class climbing areas. I climbed Monday, Wednesday and Friday at Wild Iris. We climbed at the OK Corral area. I climbed around 20 routes altogether. Mostly 10s and a few 11s. I got on one 12 on top rope and didn’t do very well. By Friday I was beginning to trust my feet and feeling very comfortable on the rock. I would have loved to stay another week. My back did much better this trip and my toes didn’t hurt from my climbing shoes. On Tuesday we visited The Grand Tetons and on Thursday we visited Yellowstone. The Grand Tetons are some of the most beautiful mountains I have ever seen. We took a hike and avoided the crowds. We saw a few of the major attractions at Yellowstone such as Old Faithful and the Grand Prismatic Spring. We just scratched the surface of Yellowstone and am looking forward to seeing the more remote areas of the Park. Unfortunately it was somewhat busy and actually wore masks outside near the bigger crowds. Everyone was conscientious and maintained social distancing and wore masks. I had a great time and so did Lisa. Today (7/20/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band 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# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 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 3 rounds 2-3-5-2-3-5-2-3 Banded KB Deadlift 88# KB One-armed KB Floor Press 53, 62, 62# Pronated Grip Pull Up 20# vest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:53 Banded hip stretches Worked in 5 ring muscle ups. One with a 8# med ball. |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 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 10 Pronators 2-3-5-2-3-5-2-3 Barbell Front Squat 65, 75, 85# KB Press 35# KBs Inverted Ring Row + 20# 21-15-9 KB Swings 53# Push Ups 3:34 Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Norm and Kent. 1 white, 2 blue, 3 purple. Fun. Today (7/23/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band 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# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 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 3 rounds Quick and the Dead 10 kettlebell Swings 0-1 62# 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Deep Squat Hold Banded Hip Stretches |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 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 10 Pronators 5 sets of: Goblet Squats x 5 reps 60# DB 60 seconds rest KB Bench Press x 5 reps 53# KBs 60 seconds rest Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike-15 calories Single Arm Carry Around Building/Switch arm and Repeat 72# KB 4 rounds 12:38 Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Didn’t send much new. A couple of purples. Repeated several problems from Wednesday. Today (7/26/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band 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# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Kickstand Trapbar Deadlift x 3 reps each leg 4 sets at 145 and 4 sets at 165# 30 seconds rest KB Press x 3 reps 4 sets at 35 and 4 sets at 44# KBs 30 seconds rest Supinated Pull up x 3 reps + 20# 30 seconds rest Echo Bike (12 seconds work + 48 seconds rest) x 10 60 calories Banded Hip Stretches Worked in 5 ring muscle ups |
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