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

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 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

Banded Hip Stretches
4 sets of 15 Reverse Hypers 90#

Re: The Shed 'O Pain
 

3 problems
5 kb windmills each arm 35#
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 "Variable Depth Edge Rail": 4 sets of 3-6-9 +0# (+10 next time)
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
4 sets of 15 Reverse Hypers 90#
deep squat holds

Re: The Shed 'O Pain
 

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmills x 5 reps 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
Double KB Front Squat 35# KBs
Double KB Press 35, 44, 44# KBs
TRX Inverted Rows +45# plate on chest

Rogue Echo Bike
Tabata
50 calories

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Kent. High gravity day.

Today
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

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

Rogue Echo 50 Calorie Challenge
2:59
My goal was to break 3 minutes. Mission accomplished.

5 sets of:
Banded KB Romanian Deadlift x 10 reps 88#
30 seconds rest
DB Bench Press x 10 reps 40# DBs
30 seconds rest
Neutral Grip Pull Ups x 6 reps

Banded Hip Stretches
4 sets of 15 Reverse Hypers 110#
5 ring muscle ups

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

Quick and the Dead
0-1 10 banded kettlebell Swings 0-1 53# w/red band
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 4 w/10# DB
4-5 1 ring muscle up
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 90#

Re: The Shed 'O Pain
 

3 problems
5 kb windmills each arm 35#
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 "Variable Depth Edge Rail": 5 sets of 3-6-9 +0# (+10 next time)
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Full Crimp 5 sets of 3-6-9 -25#

Worked in:
10 sets of 10 pushups
4 sets of 15 Reverse Hypers 90#
deep squat holds

Re: The Shed 'O Pain
 

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
KB Goblet Squat x 4 reps 70# KB
Double KB Press x 4 reps (2 x 35s and 4 x 44s)
TRX Inverted Rows +45# plate on chest

Echo Bike
For Time:
10 X 10 Calories with 1 minute rest between efforts
14:24

Banded Hip Stretches
4 sets of 15 Reverse Hypers 110#
5 ring muscle ups

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Kent. Sent three new purples, one new blue, two new oranges, and one white. Problems may have been a touch easier than recent sets. Still very fun.

Today
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

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
Trapbar Deadlift 205#
Double KB Bench Press 53s
Neutral Grip Pull 10, 20, 40#

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 53#
Push ups
8:43

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#
5 ring muscle ups

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

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 4 w/10# DB btw feet
4-5 1 ring muscle up
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Kent. Fun.

Today
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#
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

4 sets of:
KB Goblet Squat x 6 reps 70# KB
Double KB Press x 6 reps (2 x 35s and 2 x 44s)
TRX Inverted Rows +35# plate on chest x 6 reps

Echo Bike
* 5 ROUNDS: 11, 9, 9, 10, 9 calories
* Sprint :20 / Rest 1:40

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups
5 HSPU