Re: The Shed 'O Pain
 

3 problems
Push ups 5, 10, 15, 20, 25#
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 45 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 4 sets of 3-6-9 53#
2. Full Crimp 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -20, -20

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:
Goblet x 5 reps 60#
60 seconds rest
KB One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds rest
Neutral Grip Pull-ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed 2 53# KBs
5 rounds
9:22

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
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, 35, 45#
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:
Kickstand Trap Bar Deadlift x 6 reps each leg 155#
30-60 seconds rest
Ring Dips x 6 reps each arm
30-60 seconds rest
Ring Rows x 6 reps each arm
30-60 seconds rest

Every 5 minutes, for 25 minutes (5 sets) for times of:
0.5 mile on Rogue Bike
25 Kettlebell Swings 44#
Did a little experiment:
60 rpm 1:20
65 rpm 1:14
70 rpm 1:08
So about a 6 second difference between each 5 rpm. (at least in the 60-70 range)

Banded Hip Stretches

Re: The Shed 'O Pain
 

2 problems
2 Turkish Get Ups each arm 35, 44, 53, 62, 70#
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 36 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 4 sets of 3-6-9 53#
2. Full Crimp 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#

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

2-3-5-2-3-5-2-3
Double KB Front Squat 35s
Banded Press 2 35# KBs
Pull ups 10, 20, 30#


Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed (2 laps) 53# at side and 35# overhead-Switch for second lap.
3 rounds
9:30

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
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

A few reps of some of the exercises being completed today.

30 minutes EMOM
1. 10 kettlebell swings 53#
2. 8 Ab Wheel Roll Outs
3. 25 double unders
4. 2 ring muscle ups
5. 10 alternating reverse lunges 35# KB
6. 8 antirotation Pallof press each side
5 rounds

Band Hip Stretches

Re: The Shed 'O Pain
 

3 problems
Push ups 10-20-30-20-10
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 2 Every 36 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 5 sets of 3-6-9 53#
2. Full Crimp 5 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20#

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, 35, 45#
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 195, 205, 225#
One Armed Floor Press 53, 62, 70#
Neutral Grip Inverted Row 20, 20, 30#

Rogue Echo Bike
2 miles for time
4:59-Always a hard one.
Did a half mile easy to cool down.

Banded Hip Stretches

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

3 sets of:
Goblet Squats x 8 reps 60#
60 seconds rest
Ring Dips x 8 reps
60 seconds rest
Neutral Grip Pull ups x 8 reps
60 seconds rest

Rogue Echo Bike x 10 calories
15 Kettlebell swings 53#
5 rounds
11:55

Banded Hip Stretches

Re: The Shed 'O Pain
 

2 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 3sets of 3-6-9-12 53#
2. Full Crimp 3 sets of 3-6-9-12 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20#

Worked in deep squat holds and hero pose.