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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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