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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 |
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