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Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea 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# Kettlebell Windmill x 5 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 8 sets of: Back squats x 3 reps 115# 60 seconds rest Dips x 3 reps 0, 5, 5, 10, 10, 15, 15, 20# 60 seconds rest Supinated Grip Pull up x 3 reps 20, 15, 15, 10, 10, 5, 5, 0# 60 seconds rest 10 rounds of: EMOM 1. 10 kettlebell swings 53# 2. 10 push ups Banded frog stretch |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 2 Every 60 seconds 1. Open Hang on Large Campus Rung: 3 sets of 3-6-9-12 35# 2. Full Crimp 3 sets of 3-6-9-12 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0, Worked in: deep squat holds 100 Band Pull aparts |
Re: The Shed 'O Pain
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 35# 10 pronators 4 sets of: Kickstand Trap bar Deadlift x 6 reps each leg 105# 60 seconds rest Double KB Press x 6 reps 35# KBs 60 seconds rest Neutral Grip Inverted Rows x 6 reps +10# 60 seconds rest Rogue Echo Bike 2 miles for time 5:00 Banded frog stretch |
Re: The Shed 'O Pain
1 problem
5 push ups 20 rounds |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea 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# Kettlebell Windmill x 5 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 8 sets of: Goblet squats x 3 reps 72.5# 30-60 seconds rest Kettlebell Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45# 30-60 seconds rest Neutral Grip Pull up x 3 reps +20# 30-60 seconds rest 21-15-9 Rogue Echo Bike Calories Burpees 9:41 Banded frog stretch Couch stretch Deep squat hold |
Re: The Shed 'O Pain
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 35# 10 pronators 5 sets of: Trap bar Deadlift x 5 reps each leg 185# 60 seconds rest Floor Bench Press x 5 reps 115, 115, 125, 125, 135# 60 seconds rest Neutral Grip Inverted Rows x 5 reps +20# 60 seconds rest Reverse Tabata Protocol 10/20 work/rest x 8 33 calories 1 ring muscle up 20 flexbar wrist extensions Deep squat hold 5 rounds |
Re: The Shed 'O Pain
20 problems
10 sets of 10 push ups 5 sets of 10 pronators each arm |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea 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# Kettlebell Windmill x 5 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 5 sets of: Double KB Front squats x 5 reps 35s 60 seconds rest Dips x 5 reps 60 seconds rest Campus Board L. Sloper x 2 laps 60 seconds rest 10 minutes: Rogue Echo Bike 3.64 miles 109 calories 60 rpm for the first 5 minutes and 55-60 rpm second 5 minutes. Banded frog stretch |
Re: The Shed 'O Pain
2 problems
10 push ups + 10 Pronators every other round 2 Turkish Get Ups each arm every other round 35, 44, 53, 62, 70# 10 rounds |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea 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 35# 10 pronators 4 sets of: Kickstand Trap bar Deadlift x 6 reps each leg 125# 60 seconds rest Double KB Floor Press x 6 reps 53# KBs 60 seconds rest Neutral Grip Pull Ups x 6 reps +20, +#15, +10, +5 60 seconds rest 10 minute EMOM Armor Complex consists of three movements, each performed with using a kettlebell in each hand: 35s * Double Clean x 2 reps * Double Strict Press x 1 rep * Double Front Squat x 3 reps Cool Down-A series of hip exercises/stretches from “Why You Have Hip Pain—and How to Treat It.” 10 minutes |
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