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:
Zercher Squats x 5 reps
30 seconds rest
Inverted Row x 8 reps
30 seconds rest
Double KB Floor Press x 8 reps
30 seconds rest

1 ring muscle up
1 Trapbar Deadlift
20 Flexbar Wrist Extensions
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. No new problems. Repeated some of the blue and orange problems. Hopefully next week will bring new problems.

Today 11/17/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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 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 45#
10 Pronators

5 sets of:
Trapbar Deadlift x 1 @ 225#
30 seconds rest
Turkish Get Ups x 2 reps each arm 35, 53, 70, 53, 35#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, cycling through as many times as possible in 15 minutes.
On the minute…

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 45#
10 pronators

5 sets of:
Trapbar Deadlift x 1 @ 225#
Ring Muscle Up x 1 rep

15 Kettlebell Swings 53#
5 Goblet Squats 53#
5 Push Ups
10 rounds

Shinbox Progressions'

30/30 hang from rings for 5 minutes.

Re: The Shed 'O Pain
 

3 problems
10 push ups after each problem
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 0#

Worked in:
5 sets of 1 Trapbar Deadlift @ 260# Felt heavy! I was hoping it would feel a little lighter.
18 additional sets of 6 pushups.
Deep squat holds

Re: The Shed 'O Pain
 

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35
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
1 rounds

10 Turkish Get Ups @ 53#

100 Kettlebell Swings @ 53#
4:46

1 Trapbar Deadlift @ 225#
1 Ring Muscle Up
5 rounds

Not a lot of time tonight. Got everything done within 30 minutes.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. All the problems seemed hard. They either were or it was me. :confused:

Today 11/24/19
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 35, 44#
Strict Neutral Grip Pull ups x 5 reps 0, 10#
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

5 sets of:
Trapbar Deadlift x 1 @ 225#
30 seconds rest
Turkish Get Ups x 1 reps each arm 62#
30 seconds rest

100 single arm kettlebell swings 44#

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

Shinbox Progressions'
30/30 hang from rings for 5 minutes.

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

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
One armed KB Floor Press x 5 reps 53, 53, 62, 62, 70#
30 seconds rest
Neutral Grip Pull Ups x 3 - 30, 25, 20, 15, 10#
30 seconds rest

B.
10 Calories
10 Kettlebell Swings
10 Push ups
5 rounds
9:28

Shin box progressions
30/30 hang from rings for 5 minutes.

Re: The Shed 'O Pain
 

Yesterday
Bouldered and Climbed at Shaker Rocks with Kent and Matt. Sent a nice V7. Collaborated with another older climber. We both sent. Fun.

Today 11/28/19
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 35, 44, 53#
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

2 Turkish Get Ups (one each arm) 35, 44, 53, 62, 70#
1 Trapbar Deadlift @ 225#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1
10 kettlebell Swings 1-2
Rest 2-3
10 Push ups 3-4
10 Push ups 4-5
Rest 5-6
5 times through

30/30 hang from rings for 5 minutes.

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:
Trapbar Deadlift x 1 @ 225#
Ring Muscle Up x 1
5 rounds

30 minute EMOM
1. 10 Kettlebell Swings 53#
2. 6 Neutral Grip Inverted Rows
3. 6 DB Goblet Squats 40#
4. 5 Ring Dips
5. 5 Ab Wheel Roll Outs
6. 1 15’ Rope Ascent
5 rounds

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff and Beth. Good to see Beth again.

Today
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 35, 44, 53#
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

2 Turkish Get Ups (one each arm) 44, 53, 62, 70, 70#
1 Trapbar Deadlift @ 225#
5 rounds

3-1-2 Armor Complex 35# KBs
3 kb cleans
1 kb press
2 kb front squats
Every 45 seconds for 10 minutes.
14 rounds

Shin box progressions
30/30 hang from rings for 5 minutes.