|
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Alternating Reverse Lunges x 8 reps (4 each leg) 30 seconds rest Half Kneeling KB press x 4 reps each arm 35, 35, 35, 45, 45, 45 30 seconds rest Inverted TRX Rows x 4 reps +45# 30 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (2-53# KBs) 5 rounds 8:15 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday 4/2/22
Climbed at Rock Mill with Kent, Justin, and Randy. Sent the three new purples quickly. Then sent two new blues (one was a flash) and a new orange. Sent all three problems on the new slab wall. Another good day. 4/3/22 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# 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: Trapbar Deadlift x 8 reps 205# 60 seconds rest KB Bench Press x 8 reps 53s 60 seconds rest Neutral Grip Pull ups x 8 reps 60 seconds rest Rogue Echo Bike 15 calories Farmer’s Walk 2 laps around Shed 62 & 53# KBs (switch directions and arms for each lap). 4 Rounds 11:22 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
Zone 2 treadmill walk 45 minutes @ 4.0 mph @ 5-6% incline Get heart rate around 125 bpm Today (4/5/22) 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# 30 Minute EMOM 10 KB Swings 62# 15 Push ups 8 Goblet VMO Squats w/slant board 40# 1 campus board lap (large sloper) 8 20” Box Jumps 8 ab wheel roll outs 5 rounds Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
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 1 Every 60 seconds 1. open crimp on Sloper on campus board: 4 sets of 3-6-9 +35# 2. 2 finger (RPTC): 4 sets of 3-6-9 -10# 3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 4 sets of 3-6-9 +5# Worked in: 5 sets of 5 Hip Extensions 10 sets of 10 band pull aparts Deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: DB Goblet Squat x 8 reps 60# 60 seconds rest BB Floor press x 8 reps 115# 60 seconds rest Inverted TRX Rows x 8 reps 15# 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (53 & 62# KBs) 5 rounds 8:48 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 - 30 second handstand holds (against wall) |
Re: The Shed 'O Pain
Friday 4/8/22
Zone 2 treadmill walk 45 minutes @ 4.0 mph @ 5-6% incline Get heart rate around 125 bpm Saturday 4/9/22 Bouldered at Rock Mill with Kent and Jeff. Another fun day. Climbed decently. Two new purples, one blue, and one orange. Sunday 4/10/22 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# 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: Trapbar Deadlift x 6 reps 205# 60 seconds rest One-arm Half Kneeling KB Press x 6 reps 35# 60 seconds rest Pull ups/Chin ups x 6 reps 60 seconds rest Rogue Echo Bike x 15 calories Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs) 4 rounds 9:20 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
Zone 2 treadmill walk 45 minutes @ 4.0 mph @ 6% incline Average heart rate around 125 bpm Today (4/12/22) 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. open crimp on Sloper on campus board: 4 sets of 3-6-9 +35# 2. 2 finger (RPTC): 4 sets of 3-6-9 -10# 3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 4 sets of 3-6-9 +5# Worked in: 5 sets of 5 Hip Extensions w10# plate held at chest 10 sets of 10 band pull aparts Deep squat 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 2 @ 35, 44, 53, 62, 70# 30 Minute EMOM 10 KB Swings 70# 16 Push ups 8 Goblet VMO Squats w/slant board 40# 1 campus board lap (large sloper) 2 laps on 3rd round 8 20” Box Jumps 8 ab wheel roll outs 5 rounds Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Friday and Saturday (4/15-16)
New River trip with Lisa and Mary. Stayed in a really nice AirBnB. We all hiked Endless Trail Friday evening and Long Point Trail on Sunday morning. On Friday I climbed with Justin, Christian, and Dan at Cotton Top. Saturday I climbed with Balint, Denise, and Randy at Bubba. Definitely rusty but did several moderates and figured out a tricky 11c that I want to go back and redpoint. Super trip with very nice weather. After driving home today. (4/17/22) 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# 100 kettlebell swings (10 EMOM) 53# Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 5 ring muscle ups |
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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# 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 2-3-5-2-3-5-2-3 Trapbar Deadlift 205, 215, 225# BB Floor Press 115, 125, 135# Neutral Grip Pull Ups 10, 20, 30# Rogue Echo Bike :20 sprint + 1:40 rest 5 rounds 51 calories Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
Zone 2 treadmill walk 45 minutes @ 4.0 mph @ 6% incline Average heart rate around 125 bpm Today (4/20/22) 3 problems 10 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. open crimp on Sloper on campus board: 5 sets of 3-6-9 +35# 2. 2 finger (RPTC): 5 sets of 3-6-9 -10# 3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 5 sets of 3-6-9 +5# Worked in: 5 sets of 5 Hip Extensions w25# DB held at chest 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds Roll out IT Band My Torque Fitness M1 Sled arrived today. Hopefully I can start using it tomorrow. |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets: VMO Goblet Squats x 5 reps 35, 44, 53, 62, 70# 30-60 seconds Dips x 5 reps 30-60 seconds TRX Inverted Rows x 5 reps 35# 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) One-armed farmer’s Walk (Down sidewalk R + back L 5 rounds 9:49 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 4 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff, Randy, and others. A lot of new problems. I did all the new purples excepts one, 2 blues, and 1 orange. Later at home Lisa and I took a 1.25 mile walk and then pushed the sled up and pulled back 5 times. Today (4/24/22) 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# 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: Trap Bar Deadlift x 8 reps 195# 30-60 seconds Half Kneeling KB Press x 8 reps each arm 35# 30-60 seconds Neutral Grip Pull-ups x 8 reps 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer’s Walk 2-53# KBs (around the house, through the garage and back to the side walk) 4 rounds 10:00 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Elbow flossing |
Re: The Shed 'O Pain
Yesterday
Zone 2 Echo Bike & treadmill walk 15 minutes on each for a total of 30 minutes Today (4/26/22) 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 A few TGUs 30 Minute EMOM 10 KB Swings 62# 15 Push ups 8 Goblet VMO Squats w/slant board 40# Two rope ascents 8 20” Box Jumps 8 ab wheel roll outs 5 rounds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer’s Walk 2-53# KBs (around the house, through the garage and back to the side walk) 4 rounds 10:25 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Worked out with Dale Smith this afternoon. We had a good time and a good workout. |
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 3, Workout 2 Every 60 seconds 1. open crimp on Sloper on campus board: 5 sets of 3-6-9 +35# 2. 2 finger (RPTC): 5 sets of 3-6-9 -10# 3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 5 sets of 3-6-9 +5# Worked in: 5 sets of 5 Hip Extensions w25# plate held at chest 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar x 5 reps each arm 35, 45, 53# 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 Front Foot Elevated Reverse Lunge 16 reps (8 each leg) 25# DB 60 seconds Half Kneeling KB Press x 8 reps each arm 35# 60 seconds Gorilla Row x 8 reps each side 44# KBs 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 20 double unders 5 rounds 9:04 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent and Kevin. I did the two new blues and two new purples, and one of the new oranges. I also did the purple from last week I couldn’t do. Later at home I mowed the grass and then pushed the sled up and pulled back 5 times. Today (5/1/22) 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# 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 5 sets of: Kettlebell Swing x 5 reps 88# 30-60 seconds One-armed KB Floor Press x 5 reps 53, 53, 62, 62, 62# 30-60 seconds Neutral Grip Pull-ups x 5 reps 20, 15, 10, 5, 0# 30-60 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (2-53# KBs) 5 rounds 8:58 |
Re: The Shed 'O Pain
Yesterday
Zone 2 treadmill walk 30 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Today (5/3/22) 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 35, 44, 53, 62, 70 (one each side) Worked 4 sets of 10 elbow pronators. 30 Minute EMOM 10 KB Swings 62# 15 Push ups 8 Goblet VMO Squats w/slant board 40# Two 15' rope ascents 8 20” Box Jumps 8 ab wheel roll outs 5 rounds Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
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 4, Workout 1 Every 60 seconds 1. open crimp on Sloper on campus board: 3 sets of 3-6-9-12 +35# 2. 2 finger (RPTC): 3 sets of 3-6-9-12 -10# 3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9-12 +5# Worked in: 5 sets of 5 dips 10 sets of 10 band pull aparts Deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar x 5 reps each arm 35, 45, 53# 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 20# vest 60 seconds Half Kneeling KB Press x 5 reps each arm 35, 35, 35, 45, 45# 60 seconds TRX Inverted Row x 5 reps + 35# 60 seconds Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 53 calories (matches a PR done on 12/31/20) Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent, Jeff and Randy. Tough new problems. I sent one new purple and one new orange. Later, at home I took a 1.25 mile walk and did some sled work. Today (5/8/22) 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 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 6 sets of: Trapbar Deadlift x 4 reps 205# Afterwards I did one rep @ 265 & 300# 30-60 seconds One-armed DB Bench Press x 5 reps 53, 60, 60, 60, 60, 60# 30-60 seconds Alternating Pronated/Supinated Grip Pull-ups x 4 reps 20, 20, 10, 10, 0, 0 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) One-armed farmer’s Walk (Down sidewalk R + back L) 70# KB 4 rounds 9:30 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Zone 2 treadmill walk 30 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Today (5/10/22) 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 35, 44, 53, 62, 70 (one each side) 15 kettlebell swings 53# 5 goblet squats 5 push ups 10 rounds Roughly 19 minutes Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. I sent one new purple, one blue and one new orange. Today (5/12/22) 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar x 5 reps each arm 35, 45, 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: ATG Split Squat x 4 reps each leg 20# in DBs 60 seconds Half Kneeling KB Press x 4 reps each arm 35, 35, 45, 45, 45, 45# 60 seconds TRX Inverted Row x 4 reps + 35# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Climbed/Bouldered with Kent, Kevin, and Justin at Shaker Rock. Today (5/15/22) 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar x 5 reps each arm 35, 45, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlift x 3 reps 225# 60 seconds One-armed DB Bench Press x 3 reps each side 60# 60 seconds Pull up/Chin up x 3 reps +20# 60 seconds Rogue Echo Bike 10 calories :35 20 calories 2:47 30 calories 5:48 20 calories 8:08 10 calories 9:40 1 minute rest between efforts Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
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/2 @ 35, 44, 53, 62, 70# Kettlebell Swings 53# 20-18-16-14-12-10-8-6-4-2 Goblet Squats 60# DB 10-9-8-7-6-5-4-3-2-1 Push ups 10-9-8-7-6-5-4-3-2-1 15:56 Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 3 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 4, Workout 2 Every 60 seconds 1. open crimp on Sloper on campus board: 3 sets of 3-6-9-12 +35# 2. 2 finger (RPTC): 3 sets of 3-6-9-12 -10# 3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9-12 +5# Not feeling strong tonight. Worked in: 5 sets of 5 Ab Wheel Roll Outs 10 sets of 10 band pull aparts Deep squat holds Skater Squat Practice |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar x 5 reps each arm 35, 45, 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 Squats 6 reps each leg 60 seconds Half Kneeling KB Press x 6 reps each arm 60 seconds TRX Inverted Row x 6 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent, Justin, and Kevin. Sent two new purples and blues and one orange. Worked on a white and a black. The black is possible. Later at home: Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Today (5/22/22) 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 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: ATG Split Squat x 5 reps each leg 25# DB 10 Deadlifts 88# 30-60 seconds Dips x 5 reps 30-60 seconds Alternating Pronated/Supinated Grip Pull-ups x 5 reps 30-60 seconds Rogue Echo Bike x 10 calories Farmers Walk around shed, fire ring, and tree 53# KBs 5 rounds 8:45 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Elbow flossing |
Re: The Shed 'O Pain
Yesterday
Zone 2 treadmill walk 30 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Today (5/24/22) 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 62# 4:51 100 kettlebell swings 62# 9:15 3 ring muscle ups Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
2 problems 10 push ups 10 second 2 finger hold 10 pronators 5 rounds 5 Campus Problems (fun) Today (5/26/22) 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# 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 3 sets of: ATG Split Squat x 8 reps each leg 25# DB 60 seconds Half Kneeling KB Press x 8 reps each arm 35# 60 seconds TRX Inverted Row x 8 reps + 10# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent and Randy. Climbed decently. New problems were hard. Tweaked my back a little. Later at home: Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Today (5/29/22) 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 reps each arm 35, 45, 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: ATG Split Squat x 6 reps each leg 25, 30, 35, 45# 10 Deadlifts 88# 30-60 seconds One-armed floor press x 6 reps 53, 53, 62, 62# 30-60 seconds Supinated Grip Pull-ups x 6 reps 30-60 seconds Rogue Echo Bike 2 miles for time: 4:55, 73 calories, avg watts: 301, max 355 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Elbow flossing |
Re: The Shed 'O Pain
Yesterday
2.2 mile walk & 1.25 walk in the evening Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Today (5/31/22) 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# Kettlebell Swings 53# 20-18-16-14-12-10-8-6-4-2 VMO Goblet Squats 40# DB 10-9-8-7-6-5-4-3-2-1 Push ups 10-9-8-7-6-5-4-3-2-1 18:06 - Hot today! Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 3 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 1, Workout 1 Every 60 seconds 1. open crimp on Sloper on campus board: 3 sets of 3-6-9 +45# 2. 2 finger (RPTC): 3 sets of 3-6-9 -10# 3. Slopey crimp 3 sets of 3-6-9 -35, -25, -15# Worked in: 10 sets of 10 band pull aparts 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 Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: ATG Split Squat x 8 reps each leg 35# 8 Trapbar Deadlifts 155# 30-60 seconds Dips x 8 reps 30-60 seconds Gorilla Row x 8 reps each arm 2-53# KBs 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday 6/4/22
Climbed at Cuyahoga Falls with Norm and Nahomi. A new outside area with some potential. Norm and others have put a lot of work into the area. Some good lead routes. I’ll be back. Later at home: Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Kind of a long 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 40, 60# 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 6 sets: Zombie Squats x 4 reps 45, 55, 65, 75, 85, 95# 30 seconds rest One-armed DB Bench Press x 4 reps 60# 30 seconds rest Supinated Grip Pull ups x 4 reps +20, +20, +15, +10, +5, +0 30 seconds rest Rogue Echo Bike x 10 calories Farmers Walk around shed, fire ring, and tree 53# KBs 5 rounds 8:08 3 ring muscle ups Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# |
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 Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# Later: 1.5 mile by Lake Erie. |
Re: The Shed 'O Pain
Yesterday (6/7/22)
Climb at Rock Mill with Kent and Justin Later-Walked 1.2 miles and Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 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 Turkish Get Ups 2 TGU’s each side 35, 53, 70# 3 rounds Kettlebell Rep Ladder 53# (150 total swings) -on the minute 5 5-10 5-10-15 5-10-15-20 5-10-15 5-10 5 KB Press Ladder (3-2-1) x 3, 35, 44, 53# Banded Hip Stretches 2 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 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 5 sets of: ATG Split Squat x 5 reps each leg 25, 30, 35, 40, 45# 10 KB Deadlift 88, 88, 88, 98, 98# 30-60 seconds Dips x 5 reps 30-60 seconds TRX Inverted Row x 5 reps +45, 25, 25, 25, 25# 30-60 seconds Rogue Echo Bike :20 sprint + 1:40 rest 5 rounds 55 calories (51 calories last time) Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 2 ring muscle ups My dad passed away last night. He had a stroke in February and steadily declined. In the end he was suffering so I'm grateful that has ended. My brother and I and our wives were there when he passed. We weren't super close but we had our times. He will be missed. Keep your powder dry, Dad. |
Re: The Shed 'O Pain
Friday (6/10/22)
Mowed the grass and then pushed the sled. Yesterday 6/11/22 Bouldered at Rock Mill with Kent and Randy. A pretty good day. One new blue and two new purples. I also repeated 2 additional blues and several purples. Later I took a 1.5 mile walk. 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm bars x 5 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 3 sets: Rear Foot elevated splint Squat x 8 reps each leg 25, 30, 35# 30 seconds rest One-armed Floor Press x 8 reps 53## 30 seconds rest Supinated Grip Pull ups x 8 reps 30 seconds rest Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:35 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# Elbow Flossing I’m going to try an ice bath today. Yikes! |
Re: The Shed 'O Pain
3.2 mile walk
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Flexbar Wrist Curls x 20 10 pronators 3 rounds Voodoo Floss for elbows Second ice bath. 6 minutes. The first 30 seconds or so are terrible. Not too bad after that. |
| All times are GMT -7. The time now is 06:05 AM. |
CrossFit is a registered trademark of CrossFit Inc.