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Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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 3 rounds 2-3-5-2-3-5-2-3 Trapbar Deadlift 225# KB Press 35# KBs Neutral Grip Pull Up +10, 20, 30# Rogue Echo Bike (20 seconds work + 40 seconds rest) x 10 rounds 78 Calories 1.73 miles Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Yesterday
4/24/21 Bouldered at Rock Mill with Kent. Really good day. 4 blues, 2 oranges, and 2 whites. One of the whites was pretty easy. The other one was small crimps and beta intensive footwork. My strengths. Today 4/25/21 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 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Front Squat x4 95# 30 seconds Dips x 4 30 seconds TRX Rows x 4 +50# sandbag 30 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:50 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 8 kettlebell Swings 0-1 88# 1-2 8 kettlebell Swings 1-2 Rest 2-3 10 push ups 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# Finished up with a few cartwheels in the yard. Nice day. |
Re: The Shed 'O Pain
3 problems
Push ups 15, 20, 15 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 20# 2. 3 finger (RPTC): 4 sets of 3-6-9 3. Full Crimp 4 sets of 3-6-9 -25# Worked in: 3 sets of 10 ab wheel roll outs 3 sets of 20 bird dogs 3 sets of 30 second side plank hold each side Deep Squat Holds balance training |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 40#
Neutral Grip Pull ups x 5 reps 0, 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 rounds 8 sets of: Trapbar Deadlift 225# x 3 reps 30-60 seconds KB Press 35-45# x 3 reps 30-60 seconds Neutral Grip Pull Ups x 3 reps +20# 30-60 seconds Rogue Echo Bike 10 calories :35 20 calories 2:45 30 calories 5:47 20 calories 8:10 10 calories 9:41 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Friday
4/30/21 Bouldered at Rock Mill with Kent and Ryan. No new set problems. Got an additional blue and white problem. Today 5/2/21 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 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Goblet Squat x 8 60# DB 30 seconds KB Bench Press 53s x 8 30 seconds TRX Rows x 8 30 seconds Rogue Echo Bike x 15 calories Farmer’s Walk around perimeter of backyard 200’ 2-53# KBs 4 rounds 10:10 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 9 kettlebell Swings 0-1 88# 1-2 9 kettlebell Swings 1-2 Rest 2-3 3-4 3 dips 4-5 3 dips Rest 5-6 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
3 problems
10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 5 sets of 3-6-9 20# 2. 3 finger (RPTC): 5 sets of 3-6-9 3. Full Crimp 5 sets of 3-6-9 -25# Worked in: 3 sets of 10 ab wheel roll outs 3 sets of 20 bird dogs 3 sets of 30 second side plank hold each side Deep Squat Holds balance training |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 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 5 sets of: Trapbar Deadlift 225# x 5 reps 30-60 seconds KB Press 35# x 5 reps 30-60 seconds Neutral Grip Pull Ups x 5 reps +10# 30-60 seconds Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 50 calories Banded Hip Stretches 5 Ring Muscle Ups 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Saturday
5/8/21 Bouldered at Rock Mill with Kent. A tough purple problem early took a lot of my energy but I eventually sent. Today 5/9/21 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 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm 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 Double KB Front Squat 35s, 44s, 44s One-Armed Floor Press 62, 62, 70# TRX Row +50# Rogue Echo Bike 2 miles for time: 5:01 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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