Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Sent two blues and two oranges. Fun.

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 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Banded Pallof Press x 10 each side
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2 Turkish Get ups each side 35, 44, 53, 62, 70#

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
3 ring dips
3 ring dips
Rest 5-6
4 times through

Re: The Shed 'O Pain
 

2 rounds of Cindy with 2 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM
1. 1 lap on campus board
2. 5 goblet squats 60# DB
3. 5 Floor Press each arm 53, 62, 62, 62, 62,#
4. 1 lab on campus board
5. 5 ab wheel roll outs
6. 10 back extensions
5 rounds

Back was feeling very tender.

Re: The Shed 'O Pain
 

Yesterday
2 mile walk on treadmill at 4.0 mph and 5% incline. 30 minutes.

Today 2/5/20
3 problems
10 push-ups
10 second 2-finger hang
10 pronators
5 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 20#
2. Full Crimp (no thumb) 3 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0#

Worked in 8 sets of 3 KB Press (4 sets with 35# and 4 sets with 44#)
Deep squat holds

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#
10 Thoracic Bridges
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

Hip Box Progressions

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. New problems were hard. Sent the purples and one blue.

Today
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, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10#
3 arm bars each arm 35, 45#
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
2 rounds

10 Turkish Get Ups @ 53#

10 kettlebell swings 53#
10 push ups
10 rounds
10:57

deep squat hold, Cat/camel
20 Flexbar wrist extensions
3 rounds

Re: The Shed 'O Pain
 

Yesterday 2/11/20
2 problems
20 push-ups
10 second 2-finger hang
10 pronators
5 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 20#
2. Full Crimp (no thumb) 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -10, 0, 0#

Worked in Split Squat x 5 each side x 5 sets 0#
Deep squat holds

Today 2/12/20
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

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 KB Presses 35#, 44#
3 KB Presses
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions.
Deep Squat Holds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

Re: The Shed 'O Pain
 

Thursday, February 13, 2020
Yesterday 2/11/20
2 problems
20 push-ups
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 20#
2. Full Crimp (no thumb) 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -10, 0, 0#

Worked in Split Squat x 5 each side x 3 sets 20#
Deep squat holds

Saturday, February 15, 2020
Spent the weekend with friends in the Chillocothe area. Got a quick workout at the farmhouse we were staying at.
3 rounds of:
5 deadlifts @ 135, 155, 185#
5 pull ups
5 DB Bench Press 40, 50, 60# DBs

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 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
10 Thoracic Bridges
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Kettlebell Swings x 10 reps @ 70#
30-60 seconds rest
One-Armed Floor Press x 5 reps each arm 53, 53, 62, 62, 70#
30-60 seconds rest
Neutral Grip Inverted Rows x 8 reps
30-60 seconds rest

Rogue Echo Bike
Reverse Tabata Protocol
(10s Work + 20s Rest) x 8 Reps
33 calories

Hip Box Progressions
Cat/Camel

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 3, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 20#
2. Full Crimp (no thumb) 5 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20,

Worked in Split Squat x 5 each side x 4 sets 25#
Deep squat holds

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

15 Kettlebell Swings 44#
5 Goblet Squats 44#
5 Push ups
10 rounds on the 2 minutes

Hip Box Progressions
Couch Stretch

Re: The Shed 'O Pain
 

3 problems
6 push-ups (after each problem)
10 second 2-finger hang
10 pronators
3 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 20#
2. Full Crimp (no thumb) 5 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -15, -10, -5, 0#