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Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill. September 29, 2019 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 Turkish Get Ups x 2 reps ea 5 rounds 35, 44, 53, 62, 70# 10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Swing 53# 10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Goblet Squat 35# 10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Push-Up 29:34 |
Re: The Shed 'O Pain
9/30/19
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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# 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 A. 5 sets of: Trapbar Deadlift x 1 rep 225# 30 seconds rest Kettlebell Floor Press x 5 reps 53, 53, 62, 62, 62# 30 seconds rest Neutral Grip Inverted Rows x 6 reps 30 seconds rest Ab Wheel Roll Outs x 6 reps 30 seconds rest B. Rogue Echo Bike x 15 calories Double Unders x 20 reps 5 rounds 10:01 Shin Box Progressions |
Re: The Shed 'O Pain
10/1/19
3 problems push-ups 9 sets of 10 reps 10 second 2-finger hang 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 0# (10 next time) 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -10#, (-5# next time) Worked 5 sets of 1 Trapbar Deadlift @ 225# |
Re: The Shed 'O Pain
10/2/19
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: Trapbar Deadlfit x 1 rep 225# 30 seconds rest Double Kettlebell Press x 5 reps 35# KBs 30 seconds rest Supinated Grip Strict Pull-up x 5 reps 20, 15, 10, 5, 0# 30 seconds rest Side Plank x 30 seconds each side 30 seconds rest 21-15-9 Rogue Echo Bike x Calories Wallball Shots 20# 8:11 2 strict ring muscle ups 20 Flexbar Wrist Extensions 3 rounds |
Re: The Shed 'O Pain
10/3/19
2 problems push-ups 10 sets of 10 reps 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 10# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -5# Worked 5 sets of 1 Trapbar Deadlift @ 225# |
Re: The Shed 'O Pain
10/5/19
Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Banded Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Arm Bars x 3 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators A. 5 sets of: Trapbar Deadlift x 1 rep 225# 30 seconds rest Ring Dips x 5 reps 30 seconds rest Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0# 30 seconds rest Up Down Plank x 12 reps 30 seconds rest B. Rogue Echo Bike x 20 calories Kettlebell Swings x 20 reps 53# Push ups x 20 reps 5 rounds 21:31 Shin box progressions Finally cool in the Shed. |
Re: The Shed 'O Pain
Yesterday 10/6/19
Bouldered at Rock Mill with Jeff and Beth. Fun. Today 10/7/19 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 Goblet Squat 53, 62, 70# One-armed Floor Press 53, 62, 70# Pronated Grip Pull Up 10, 20, 30# Rogue Echo Bike x 20 calories Trapbar Deadlift x 1 225# 5 rounds 13:46 |
Re: The Shed 'O Pain
10/8/19
1 problem 10 push-ups 1 problem 10 push ups 5 Bulgarian Goat Bag Swings 35, 44, 53, 62, 70# 10 second 2-finger hang 20 Flexbar Wrist Extensions 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 10# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -5# Worked 5 sets of 1 Trapbar Deadlift @ 240# Deep Squat Holds 1.5 mile walk after dinner. |
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* 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# 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 A. 5 sets of: Trapbar Deadlift x 1 rep 225# 30 seconds rest 1 Muscle up + 4 ring dips on top 30 seconds rest Neutral Grip Inverted Rows x 5 reps w/20# 30 seconds rest Ab Wheel Roll Outs x 6 reps 30 seconds rest B. 15 Swing + 10 breaths while holding L-sit + 15 Cals (24kg, Echo Bike) 5 rounds 13:25 Shin box progressions Another 1.5 mile walk after dinner. Beautiful evening. |
Re: The Shed 'O Pain
10/10/19
2-3-4 problems 10 push ups after every problem 5 Bulgarian Goat Bag Swings 35, 53, 70# 10 second 2-finger hang 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 10# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15# 3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -5# Worked 5 sets of 1 Trapbar Deadlift @ 225# Deep Squat Holds 1.5 mile walk after dinner. |
Re: The Shed 'O Pain
10/13/19
Spent the weekend at the New with the wife and friends. Pretty rainy on Saturday. So we saw some touristy sites and ate an early dinner. We did manage a 3 mile hike to Long Point. Beautiful! Later. we did an Escape Room which turned out to be quite fun. We even solved it! Today we climbed for a few hours and headed out. I did two trad routes which I haven't done in years. Super fun! After a 5.5 hour drive home I got a little work done in the Shed. 10 kettlebell swings 35, 44, 53, 62, 70# 10 push ups 5 rounds 1 Trapbar Deadlift @ 225# 10 push ups 5 rounds I also squeezed in 3 sets of: Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 20 Flexbar Wrist Extensions I plan on a 1.5 mile walk later. |
Re: The Shed 'O Pain
10/14/19
WARM UPS Child Pose Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Shin Box Progressions Clam Shell x 20 Heel Sit T-Spine Ext. Rot: 8ea Standing Ankle Stretch Bird Dog x 20 Toe Touch Squat to Stand: 8 5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 5 sets of: 1 Turkish get up each arm 35, 44, 53, 62, 70# 30 seconds rest 1 trapbar deadlift @ 225# 30 seconds rest 15 kettlebell swings 5 goblet squats 1 ring muscle up 10 rounds 16:42 |
Re: The Shed 'O Pain
10/15/19
1 problem 10 push-ups 1 problem 10 push ups 5 Bulgarian Goat Bag Swings 35, 44, 53, 62, 70# 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 2 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 10# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15# 3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -5# Worked 5 sets of 1 Trapbar Deadlift @ 225# Deep Squat Holds |
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 Kettlebell Front Squat 53# One-armed KB Bench Press 53# Neutral Grip Pull Up 10, 20, 30# Worked in 5 x 1 Trapbar Deadlift @ 225# Rogue Echo Bike For Time: 10 calories :38 20 calories 2:50 30 calories 5:56 20 calories 8:19 10 calories 9:54 Rest 1 minute between efforts. |
Re: The Shed 'O Pain
10/17/19
3 problems 10 push-ups 10 kettlebell swings 35, 53, 62# 10 second 2-finger hang 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 10# 2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15# 3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -5# Worked in: 5 sets of 1 Trapbar Deadlift @ 255#-Felt heavy! 5 X 5 Ab Wheel Roll Outs Deep Squat Holds |
Re: The Shed 'O Pain
10/19/19
Yesterday Bouldered at Rock Mill with Jeff. Sent some good problems. Fun as always. Pretty beat up after a hard session. 2 mile walk later at home. Today 10/20/19 WARM UPS Child Pose Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Shin Box Progressions Clam Shell x 20 Heel Sit T-Spine Ext. Rot: 8ea Standing Ankle Stretch Bird Dog x 20 Toe Touch Squat to Stand: 8 5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 5 sets of: 1 Turkish get up each arm 35, 44, 53, 62, 70# 30 seconds rest 1 trapbar deadlift @ 225# Felt light today. On the last rep I put 275# on. It easily went. A confidence boost I needed. 255 felt so heavy the other day. 30 seconds rest Armor Building Workout Double Kettlebells 35s 2 cleans 1 press 3 front squats 10 rounds on the minute. Not too bad. 44s would be challenging. Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 51 calories I hadn't done this workout in a while. Surprised myself with a PR. Shin box progressions. A two mile walk will happen later too. |
Re: The Shed 'O Pain
10/21/19
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: Trapbar Deadlift 1 rep 225# 30 seconds rest DB Bench Press x 10 reps 40s 30 seconds rest Inverted Neutral Grip Row x 8 reps 30 seconds rest 15 calories Rogue Echo Bike 2 ring muscle ups 15 kettlebell swings 3 rounds 9:54 1.5 mile walk after dinner. I'm slowly running out of daylight. |
Re: The Shed 'O Pain
2 problems
10 push-ups 5 Goat Bag Swings 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 45 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 10# 2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15# 3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -5# Worked in: 5 sets of 1 Trapbar Deadlift @ 225# 10 sets of 10 pushups |
Re: The Shed 'O Pain
10/23/19
WARM UPS Child Pose Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Shin Box Progressions Clam Shell x 20 Heel Sit T-Spine Ext. Rot: 8ea Standing Ankle Stretch Bird Dog x 20 Toe Touch Squat to Stand: 8 5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 5 sets of: Trapbar Deadlift 1 rep 225# 30 seconds rest Double KB Press x 5 reps 35s 30 seconds rest Pronated Grip Strict Pull ups x 5 reps 20, 15, 10, 10, 0# 30 seconds rest 10 calories Rogue Echo Bike 15 kettlebell Swings 20 Double Unders 5 rounds 12:42 |
Re: The Shed 'O Pain
Drove down to the New Thursday night and climbed Friday with Lisa belaying. I climbed at Cotton Top. I did 9 pitches altogether. I attempted 3 goes at a nice 12a. It was pretty steep and kind of thuggy. It had some very cool moves. We also did some hiking and saw the fall leaves. Very nice. We drove home yesterday.
Saturday I cleaned the Shed and worked in 5 sets of 1 Trapbar Deadlift @ 225#. Today 10/27/19 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: Trapbar Deadlift 1 rep 225# 30 seconds rest 2 TGUs 35, 53, 70, 53, 35# 30 seconds rest Neutral Grip Pull ups x 3 reps 30 seconds rest I was going to do some treadmill sprints but it wouldn't work. :( |
Re: The Shed 'O Pain
12 problems
Worked in 100 push ups. Deadlift x 1 145, 145, 195, 195, 225, 225, 225# |
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* 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# 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 A. 5 sets of: Trapbar Deadlift x 1 rep 225# 30 seconds rest 2 Ring Muscle ups 30 seconds rest Ab Wheel Roll Outs x 5 reps +10# 30 seconds rest B. 15 Calories 15 Kettlebell Swings 53# 15 Push ups 5 rounds 14:24 Shin box progressions |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea 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 2-3-5-2-3-5-2-3 Double KB Front Squat 35s, 35s, 44s KB Floor Press 53s, 62s, 62s Supinated Grip Pull up 10, 20, 30 Worked in 5 x 1 Trapbar Deadlift 225# |
Re: The Shed 'O Pain
20 problems
Worked in 5 sets of 1 Trapbar Deadlift @ 225# Also 100 push ups in sets of 5. Had a good bouldering session. Sent all problems but one. I gave it 3 tries and moved on. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Later-5 x 1 Trapbar Deadlifts @ 225# Today 11/4/19 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea 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 35, 44, 53# 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 2 kettlebell cleans 1 kettlebell press 3 kettlebell front squats 10 rounds on the minute 35# Kettlebells (I used 44s on the last round.) Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 49 calories 1 strict ring muscle up 1 Trapbar Deadlift @ 225# 10 Reverse Hypers on exercise ball 5 rounds |
Re: The Shed 'O Pain
3 problems
10 push ups after each problem 10 second 2-finger hang 10 Pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -10# 3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 0# Worked in: 5 sets of 1 Trapbar Deadlift @ 225# 12 additional sets of 10 pushups Deep squat holds A total of 200 push ups. |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea 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 35, 44, 53# 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 Trapbar Deadlift @ 245# 30 seconds rest Dumbbell Bench Press x 5 reps 30 seconds rest Machine Row x 8 reps 30 seconds rest 5 rounds Parent-Teacher conferences today. I worked out at the field house. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Good session. Today 11/10/19 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: Trapbar Deadlift 1 rep 225# 30 seconds rest 2 TGUs 35, 53, 70, 53, 35# 30 seconds rest Ring Muscle ups x 2 reps 30 seconds rest Rogue Echo Bike Calories Kettlebell Swings 53# Push Ups 10-20-30-20-10 19:58 |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea 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 35, 44, 53# 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 Trapbar Deadlift 5 x 1 @ 225# -Felt relatively light today. 30 minute AMRAP 12 Calories of Echo Bike 12 Kettlebell Swings 53# 12 Goblet Squats 35# 12 Dumbbell Presses 25# DBs Started each round on the 6 minutes. That gave me between 2-2:30 for rest. 5 rounds 30sec/30sec hang from pull up bar/rest |
Re: The Shed 'O Pain
3 problems
15 push ups 10 second 2-finger hang 10 Pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -10# 3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 0# Worked in: 5 sets of 1 Trapbar Deadlift @ 225# 5 sets of 5 ring dips |
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: Zercher Squats x 5 reps 30 seconds rest Inverted Row x 8 reps 30 seconds rest Double KB Floor Press x 8 reps 30 seconds rest 1 ring muscle up 1 Trapbar Deadlift 20 Flexbar Wrist Extensions 5 rounds |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. No new problems. Repeated some of the blue and orange problems. Hopefully next week will bring new problems. Today 11/17/19 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea 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 35, 44, 53# Strict Pronated 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 45# 10 Pronators 5 sets of: Trapbar Deadlift x 1 @ 225# 30 seconds rest Turkish Get Ups x 2 reps each arm 35, 53, 70, 53, 35# 30 seconds rest Kettlebell Cyclone 35# KBs Double swing Double clean Double snatch See-saw press Front squat Prescription: Perform one rep of each exercise, cycling through as many times as possible in 15 minutes. On the minute… |
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 45# 10 pronators 5 sets of: Trapbar Deadlift x 1 @ 225# Ring Muscle Up x 1 rep 15 Kettlebell Swings 53# 5 Goblet Squats 53# 5 Push Ups 10 rounds Shinbox Progressions' 30/30 hang from rings for 5 minutes. |
Re: The Shed 'O Pain
3 problems
10 push ups after each problem 10 second 2-finger hang 10 Pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -10# 3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 0# Worked in: 5 sets of 1 Trapbar Deadlift @ 260# Felt heavy! I was hoping it would feel a little lighter. 18 additional sets of 6 pushups. Deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35
Strict Pronated 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 1 rounds 10 Turkish Get Ups @ 53# 100 Kettlebell Swings @ 53# 4:46 1 Trapbar Deadlift @ 225# 1 Ring Muscle Up 5 rounds Not a lot of time tonight. Got everything done within 30 minutes. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. All the problems seemed hard. They either were or it was me. :confused: Today 11/24/19 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 35, 44# Strict Neutral Grip Pull ups x 5 reps 0, 10# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 2 rounds 5 sets of: Trapbar Deadlift x 1 @ 225# 30 seconds rest Turkish Get Ups x 1 reps each arm 62# 30 seconds rest 100 single arm kettlebell swings 44# Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 48 calories Shinbox Progressions' 30/30 hang from rings for 5 minutes. |
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 A. 5 sets of: Trapbar Deadlift x 1 rep 225# 30 seconds rest One armed KB Floor Press x 5 reps 53, 53, 62, 62, 70# 30 seconds rest Neutral Grip Pull Ups x 3 - 30, 25, 20, 15, 10# 30 seconds rest B. 10 Calories 10 Kettlebell Swings 10 Push ups 5 rounds 9:28 Shin box progressions 30/30 hang from rings for 5 minutes. |
Re: The Shed 'O Pain
Yesterday
Bouldered and Climbed at Shaker Rocks with Kent and Matt. Sent a nice V7. Collaborated with another older climber. We both sent. Fun. Today 11/28/19 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 35, 44, 53# 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 2 Turkish Get Ups (one each arm) 35, 44, 53, 62, 70# 1 Trapbar Deadlift @ 225# 5 rounds Quick and the Dead 10 kettlebell Swings 0-1 10 kettlebell Swings 1-2 Rest 2-3 10 Push ups 3-4 10 Push ups 4-5 Rest 5-6 5 times through 30/30 hang from rings for 5 minutes. |
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: Trapbar Deadlift x 1 @ 225# Ring Muscle Up x 1 5 rounds 30 minute EMOM 1. 10 Kettlebell Swings 53# 2. 6 Neutral Grip Inverted Rows 3. 6 DB Goblet Squats 40# 4. 5 Ring Dips 5. 5 Ab Wheel Roll Outs 6. 1 15’ Rope Ascent 5 rounds |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff and Beth. Good to see Beth again. Today 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 35, 44, 53# 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 2 Turkish Get Ups (one each arm) 44, 53, 62, 70, 70# 1 Trapbar Deadlift @ 225# 5 rounds 3-1-2 Armor Complex 35# KBs 3 kb cleans 1 kb press 2 kb front squats Every 45 seconds for 10 minutes. 14 rounds Shin box progressions 30/30 hang from rings for 5 minutes. |
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