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 neutral grip pull-ups
10 push ups
10 kettlebell swings @ 35#
5 goblet squats @ 25#

-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM
Rogue Echo Bike x 30 seconds @ 6.5
1 15' rope ascent
15 push ups
15 kettlebell swings @ 53#
6 goblet squats @ 40#
6 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff and Kent at Rock Mill.

Today 1/5/20
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 Arm Bars x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-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 53#
10 kettlebell Swings 1-2
Rest 2-3
4 dips 3-4
4 dips 4-5
Rest 5-6
3 times through

Rogue Echo Bike
20 Calories on the 3 minutes.
5 rounds
That was hard.

Re: The Shed 'O Pain
 

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

10 Turkish Get Ups @ 53#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
4 times through

Re: The Shed 'O Pain
 

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

10 Turkish Get Ups @ 53#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
4 times through

Re: The Shed 'O Pain
 

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 2 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -10#

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 Arm Bars x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Trapbar Deadlift x 5 reps 155#
30 seconds rest
KB Floor Press x 5
30 seconds rest
Sloper Campus Lap x 2 laps
30 seconds rest
5 rounds

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

Re: The Shed 'O Pain
 

No Rock Mill today. So I climbed in the Shed.
1 problem
5 push ups
15 rounds

10 minute EMOM
Problem 1 V3
Problem 2 V4
5 rounds

Worked on all established problem. Sent most but not all. Something to work on.
I will probably take a walk later. If not outside then definitely on the treadmill.

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

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

I tested my one-arm kb press with 53#. I was easily able to press my right arm and for the first time since I experienced nerve damage in my neck/shoulder area in 2015 I was able to press it with my left arm. :)

Rogue Echo Bike
For Time:
10 calories :35
20 calories 2:44
30 calories 5:58
20 calories 8:19
10 calories 9:55
Rest 1 minute between efforts.

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 Arm Bars x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

30 minute EMOM
2 ring muscle ups
6 Goblet Squats with 40#
20 Double Unders (these jarred my back a bit, I will avoid these for now)
10 Back Extensions
10 plyo push ups
10 Glute Bridges w/50# Sandbog
5 rounds

Re: The Shed 'O Pain
 

2 problems
10 push ups
2-finger hang 10 seconds
10 pronators
5 rounds

10 minute EMOM
Problem 1 V3
Problem 2 V4
5 rounds

Set your timer for 1 minute intervals and do the sets below at the start of each minute...
1.* 20 second hang/1 pull up
2.* 16 second hang/2 pull ups
3.* 12 second hang/3 pull ups
4.* 8 second hang/4 pull ups
5.* 4 second hang/5 pull ups
6.* 4 second hang/5 pull ups
7.* 8 second hang/4 pull ups
8.* 12 second hang/3 pull ups
9.* 16 second hang/2 pull ups (didn't quite make 16 seconds)
10.* 20 second hang/1 pull up (didn't quite make 20 seconds)

Small Metolius Campus Edge
Pull Up bar for pull ups.