|
Re: The Shed 'O Pain
2 problems
push ups 10-20-30-20-10 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 2 Every 60 seconds 1. Open Hang on Large Campus Rung: 4 sets of 3-6-9 35, 35, 35,35# 2. Full Crimp 4 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, -10# |
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 Turkish Get Ups each arm 35, 44, 53, 62, 70# 5 rounds Quick and the Dead 10 kettlebell Swings 0-1 70# 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 32 kg felt heavy! Worked in 5 sets of 20 Flexbar wrist extensions |
Re: The Shed 'O Pain
2 problems
push ups 5, 10, 15, 20, 25, 30 10 second 2-finger hang 10 pronators 6 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. Open Hang on Large Campus Rung: 5 sets of 3-6-9 35# 2. Full Crimp 5 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10, 0# |
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 Windmill x 5 each side 20, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Back squats x 5 reps 115# 60 seconds rest Dips x 5 reps 0, 5, 10, 15, 20# 60 seconds rest Pull ups x 2 reps 30# 60 seconds rest Rogue Echo Bike 10 calories :38 20 calories 2:49 30 calories 5:52 20 calories 8:17 10 calories 9:51 1 minute rest between efforts Banded frog stretch |
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 44, 53, 62,70, 88# 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 Worked in 5 sets of 20 Flexbar wrist extensions |
Re: The Shed 'O Pain
3 problems
push ups 10, 20, 30, 20 10 second 2-finger hang 10 pronators 4 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. Open Hang on Large Campus Rung: 5 sets of 3-6-9 35# 2. Full Crimp 5 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10, 0# Worked in: deep squat holds 5 sets of 5 Ab Wheel Roll Outs 3 HSPUs |
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 Windmill x 5 each side 20, 35, 35# 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 squats x 8 reps 60# 60 seconds rest Half kneeling Landmine Press x 8 reps each arm 25# + 45# bar 60 seconds rest Ring Rows x 8 reps 60 seconds rest Rogue Echo Bike Tabata Protocol 20/10 seconds x 8 46 calories legs felt like lead Banded frog stretch |
Re: The Shed 'O Pain
Prying Goblet Squats x 5
StrongFirst Hip Bridge x 5 Kettlebell Halo x 5/5 3 rounds Kettlebell Simple & Sinister | StrongFirst 10 Turkish Get Ups 53# then 100 kettlebell swings 53# (10 swings on the minute) Banded Frog Stretch |
Re: The Shed 'O Pain
2 problems
push ups 5, 10, 15, 20, 25, 30 10 second 2-finger hang 10 pronators 6 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 1 Every 60 seconds 1. Open Hang on Large Campus Rung: 3 sets of 3-6-9-12 35# 2. Full Crimp 3 sets of 3-6-9-12 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -20, -10, Worked in: deep squat holds Kettlebell Windmill x 3 each side 35# |
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 4 sets of: Trapbar Deadlift x 6 reps 165# 60 seconds rest One armed Floor Press x 6 reps each arm 53, 53, 62, 62# 60 seconds rest Strict Pull ups x 6 reps 60 seconds rest 10 Calories Rogue Echo Bike 10 Over the shoulder Sandbag throws 50# 5 rounds 13:07 That was fun. Banded frog stretch Couch Stretch |
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 Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Back squats x 3 reps 115# 60 seconds rest Dips x 3 reps 0, 5, 5, 10, 10, 15, 15, 20# 60 seconds rest Supinated Grip Pull up x 3 reps 20, 15, 15, 10, 10, 5, 5, 0# 60 seconds rest 10 rounds of: EMOM 1. 10 kettlebell swings 53# 2. 10 push ups Banded frog stretch |
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 4, Workout 2 Every 60 seconds 1. Open Hang on Large Campus Rung: 3 sets of 3-6-9-12 35# 2. Full Crimp 3 sets of 3-6-9-12 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0, Worked in: deep squat holds 100 Band Pull aparts |
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 4 sets of: Kickstand Trap bar Deadlift x 6 reps each leg 105# 60 seconds rest Double KB Press x 6 reps 35# KBs 60 seconds rest Neutral Grip Inverted Rows x 6 reps +10# 60 seconds rest Rogue Echo Bike 2 miles for time 5:00 Banded frog stretch |
Re: The Shed 'O Pain
1 problem
5 push ups 20 rounds |
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 Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Goblet squats x 3 reps 72.5# 30-60 seconds rest Kettlebell Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45# 30-60 seconds rest Neutral Grip Pull up x 3 reps +20# 30-60 seconds rest 21-15-9 Rogue Echo Bike Calories Burpees 9:41 Banded frog stretch Couch stretch Deep squat hold |
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: Trap bar Deadlift x 5 reps each leg 185# 60 seconds rest Floor Bench Press x 5 reps 115, 115, 125, 125, 135# 60 seconds rest Neutral Grip Inverted Rows x 5 reps +20# 60 seconds rest Reverse Tabata Protocol 10/20 work/rest x 8 33 calories 1 ring muscle up 20 flexbar wrist extensions Deep squat hold 5 rounds |
Re: The Shed 'O Pain
20 problems
10 sets of 10 push ups 5 sets of 10 pronators each arm |
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 Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Double KB Front squats x 5 reps 35s 60 seconds rest Dips x 5 reps 60 seconds rest Campus Board L. Sloper x 2 laps 60 seconds rest 10 minutes: Rogue Echo Bike 3.64 miles 109 calories 60 rpm for the first 5 minutes and 55-60 rpm second 5 minutes. Banded frog stretch |
Re: The Shed 'O Pain
2 problems
10 push ups + 10 Pronators every other round 2 Turkish Get Ups each arm every other round 35, 44, 53, 62, 70# 10 rounds |
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 4 sets of: Kickstand Trap bar Deadlift x 6 reps each leg 125# 60 seconds rest Double KB Floor Press x 6 reps 53# KBs 60 seconds rest Neutral Grip Pull Ups x 6 reps +20, +#15, +10, +5 60 seconds rest 10 minute EMOM Armor Complex consists of three movements, each performed with using a kettlebell in each hand: 35s * Double Clean x 2 reps * Double Strict Press x 1 rep * Double Front Squat x 3 reps Cool Down-A series of hip exercises/stretches from “Why You Have Hip Pain—and How to Treat It.” 10 minutes |
Re: The Shed 'O Pain
Warm-Up:
Band Distracted Hip Flexor Stretch x 60 seconds per side Butterfly Pulse x 30 seconds Followed by… Hawaiian Squats x 5 reps per side Russian Baby Makers x 10 reps Followed by… Two sets of: Ring Row x 30 seconds Over/Under Barbell x 5 reps in each direction Then… A. Three sets of: Bulgarian Split Squats x 8 reps each leg 30# DB held goblet style Rest 30 seconds after each leg Stability Ball Hamstring Curls x 15 reps Rest 60 Seconds Neutral Grip Inverted Rows 8 reps Rest 60 seconds B. For time: 40 Wall Ball Shots 20# 20 Box Jump-Up and Step Downs 20” 30 Wall Ball Shots 15 Box Jump-Up and Step Downs 20 Wall Ball Shots 10 Box Jump-Up and Step Downs 17:35 A few stretches to cool down. |
Re: The Shed 'O Pain
2 problems
2 Turkish Get Ups 35, 44, 53, 62, 70# 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9 45# 2. Full Crimp 3 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0, Worked in: deep squat holds 10 sets of 10 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 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 Windmill x 5 each side 35, 35, 35# 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 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Rogue Echo Bike Tabata Protocol 20/10 seconds x 8 51 calories Banded frog stretch Couch Stretch Deep Squat Hold |
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 30 minutes EMOM 1. 15’ rope ascent 2. 15 push ups 3. 15 air squats 4. 15 Bulgarian Goat Bag Swings 45# KB 5. 6 Ab Wheel Roll Outs 6. 15 Double Unders 5 rounds Banded frog stretch Couch Stretch Deep Squat Hold Lower body Foam Roll-5 minutes Nice relaxing session |
Re: The Shed 'O Pain
3 problems
Scapular Push ups x 10 reps Band pull aparts x 10 10 second 2-finger hang 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9 53# 2. Full Crimp 3 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0, Worked in: 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# Kettlebell Windmill x 5 each side 35, 35, 35# 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 175, 195, 205# Ring Dips Inverted Neutral Grip Rows 10, 20, 30# Ab Wheel Roll Outs 10 Minute EMOM Kettlebell Cyclone 35# KBs Double swing Double clean Double snatch See-saw press Front squat Banded frog stretch Couch Stretch Deep Squat Hold |
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 10 rounds of: 15 kettlebell swings 44# 5 goblet squats 44# 1 ring muscle up A new round every 2 minutes. Rogue Echo Bike 10 calories :39 20 calories 2:50 30 calories 5:57 20 calories 8:25 10 calories 10:00 1 minute rest between efforts Banded frog stretch Couch stretch Deep squat hold |
Re: The Shed 'O Pain
2 problems
2 Turkish Get Ups each arm 35, 44, 53, 62, 70# 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. Open Hang on Blue Sloper Rock Prodigy: 4 sets of 3-6-9 53# 2. Full Crimp 4 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, 0, Worked in: 10 sets of 10 push ups Deep Squat holds Hero pose |
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 Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Kettlebell RDL x 5 reps 30-60 seconds rest Kneeling One-armed KB Press x 5 reps each arm 30-60 seconds rest KB Rows x 5 reps each arm 30-60 seconds rest 5 rounds of Cindy 5 pull ups 10 push ups 15 air squats 6:52 Banded hip stretches |
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 30 minutes EMOM 1. 15’ rope ascent 2. 5 ring dips 3. 10 Skater Squats 5 each leg 4. 7 Ab Wheel Roll Outs 5. 15 kettlebell swings 6. 20 Double Unders 5 rounds Banded Hip Stretches |
Re: The Shed 'O Pain
3 problems
Push ups 5, 10, 15, 20, 25# 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 2 Every 45 seconds 1. Open Hang on Blue Sloper Rock Prodigy: 4 sets of 3-6-9 53# 2. Full Crimp 4 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -20, -20 |
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: Goblet x 5 reps 60# 60 seconds rest KB One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62# 60 seconds rest Neutral Grip Pull-ups x 5 reps 20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed 2 53# KBs 5 rounds 9:22 Banded Hip Stretches |
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, 35, 45# 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 4 sets of: Kickstand Trap Bar Deadlift x 6 reps each leg 155# 30-60 seconds rest Ring Dips x 6 reps each arm 30-60 seconds rest Ring Rows x 6 reps each arm 30-60 seconds rest Every 5 minutes, for 25 minutes (5 sets) for times of: 0.5 mile on Rogue Bike 25 Kettlebell Swings 44# Did a little experiment: 60 rpm 1:20 65 rpm 1:14 70 rpm 1:08 So about a 6 second difference between each 5 rpm. (at least in the 60-70 range) Banded Hip Stretches |
Re: The Shed 'O Pain
2 problems
2 Turkish Get Ups each arm 35, 44, 53, 62, 70# 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 36 seconds 1. Open Hang on Blue Sloper Rock Prodigy: 4 sets of 3-6-9 53# 2. Full Crimp 4 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20# |
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 KB Front Squat 35s Banded Press 2 35# KBs Pull ups 10, 20, 30# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed (2 laps) 53# at side and 35# overhead-Switch for second lap. 3 rounds 9:30 Banded Hip Stretches |
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 A few reps of some of the exercises being completed today. 30 minutes EMOM 1. 10 kettlebell swings 53# 2. 8 Ab Wheel Roll Outs 3. 25 double unders 4. 2 ring muscle ups 5. 10 alternating reverse lunges 35# KB 6. 8 antirotation Pallof press each side 5 rounds Band Hip Stretches |
Re: The Shed 'O Pain
3 problems
Push ups 10-20-30-20-10 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 2 Every 36 seconds 1. Open Hang on Blue Sloper Rock Prodigy: 5 sets of 3-6-9 53# 2. Full Crimp 5 sets of 3-6-9 -35# 3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20# |
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, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# 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 195, 205, 225# One Armed Floor Press 53, 62, 70# Neutral Grip Inverted Row 20, 20, 30# Rogue Echo Bike 2 miles for time 4:59-Always a hard one. Did a half mile easy to cool down. Banded Hip Stretches |
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 3 sets of: Goblet Squats x 8 reps 60# 60 seconds rest Ring Dips x 8 reps 60 seconds rest Neutral Grip Pull ups x 8 reps 60 seconds rest Rogue Echo Bike x 10 calories 15 Kettlebell swings 53# 5 rounds 11:55 Banded Hip Stretches |
Re: The Shed 'O Pain
2 problems
10 Push ups 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 1 Every 60 seconds 1. Open Hang on Blue Sloper Rock Prodigy: 3sets of 3-6-9-12 53# 2. Full Crimp 3 sets of 3-6-9-12 -35# 3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20# Worked in deep squat holds and hero pose. |
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