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Re: The Shed 'O Pain
8/1-8/3
New River trip with Jason. Great trip. Weather was excellent for August. We climbed at Endless on Sunday, Summersville on Monday, and Junkyard on Tuesday. Some highlight climbs were S’more Energy 11c, Satisfaction Guaranteed 11a/b, and Seven Minutes of Heaven 12a 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 2, 2, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 10 push ups 10 push ups Rest 5-6 5 rounds Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 90# |
Re: The Shed 'O Pain
Yesterday
Climbed at Rock Mill with Kent. Got the orange I was working on the last time. Today 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: 6 ea Toe Touch Squat to Stand: 8 30 Minuite EMOM Kettlebell Swings x 12 reps 53# 1 15’ Rope Ascent 15 Push Ups 6 Goblet Squats 53# 25 double unders 6 Ab Wheel Roll Outs 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 90# Vaulting over Box Variations - I tried a few of these. The guy makes it look so easy, it’s not. Link [url]https://www.instagram.com/reel/CSJ-VPMHb4Y/?utm_medium=copy_link[/url] WFS |
Re: The Shed 'O Pain
Yesterday
Bouldered with Kent and Ryan at Rock Mill. One new blue. Today (8/8/21) 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 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 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 Kickstand Deadlift 145, 165, 185# Bridge bench press 115, 125, 135# Pull Up +10, 10, 20 Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:12 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 x 20 Flexbar Wrist Extensions |
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 2, 2, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 10 push ups 10 push ups Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
Bouldered with Kent and Ryan at Rock Mill. Two new blues and oranges. Today (8/12/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands 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 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 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 2-3-5-2-3-5-2-3 Alt Reverse Lunges 2 25# DBs (each leg) Half Kneeling KB Presses 35, 35, 45# TRX Inverted Row +50# Sandbag Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 51 calories Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 x 20 Flexbar Wrist Extensions |
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: 6 ea Toe Touch Squat to Stand: 8 30 Minuite EMOM Kettlebell Swings x 10 reps 62# 2 15’ Rope Ascents 15 Push Ups 5 Goblet Squats 60# DB 25 double unders 6 Ab Wheel Roll Outs 5 rounds Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
Bouldered with Kent and Ryan at Rock Mill. One new orange. Today (8/15/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands 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 35, 44, 53# 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 8 sets of: Trapbar Deadlift x 3 reps 185, 195, 205, 215# (2 sets each weight) 30 seconds Dips x 3 reps 30 seconds Pull Ups x 3 reps +20# 30 seconds Rogue Echo Bike x 15 calories Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.) 4 rounds 8:30 (last time was 9:23) Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 x 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. I sent the white I have been working on. Today (8/18/21) 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, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 7 kettlebell Swings 0-1 88# 1-2 7 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands 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 35, 44, 53# 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 3 sets of: Goblet Squat x 8 reps 60# DB 60 seconds Half Kneeling KB Press x 8 reps each arm 35# 60 seconds TRX Inverted Row x 8 reps 60 seconds Rogue Echo Bike 10 sets of 10 calories with 1 minute rest between 30, 31, 32, 31, 31, 31, 33, 31, 32, 32 seconds Total time including rests 14:28 Felt tough. Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
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: 6 ea Toe Touch Squat to Stand: 8 30 Minuite EMOM Kettlebell Swings x 10 reps 62# 2 15’ Rope Ascents 15 Push Ups 5 Goblet Squats 60# DB 25 double unders 6 Ab Wheel Roll Outs 5 rounds A few Hip Stretches A few Candlesticks |
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