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 25, 30, 40#
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

5 sets of:
Trapbar Deadlift x 5 reps 195, 205, 215, 225, 225#
60 seconds
KB Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds
Pronated Pull ups x 5 reps +10#
60 seconds

Farmer’s Walk 1-53# & 1-62 KB
10 minute EMOM 1 lap around Shed

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

2 problems
10, 15, 20, 15, 10 Push ups
10 second 2-finger hang -20, -15, -10 -5, 0#
10 pronators each arm
5 rounds

2 problems
8 ab wheel roll outs
8 hip extensions
5 rounds

Another good day in the Shed. Climbed some of my harder problems.

Re: The Shed 'O Pain
 

10/17/21
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 25, 30, 40#
Strict Neutral 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
Goblet Squat 60#DB + 20# Vest
Half Kneeling KB Press 35, 35, 45#
TRX Inverted Row +50#

Rogue Echo Bike
10 calories :37
20 calories 2:54
30 calories 6:00
20 calories 8:26
10 calories 9:57
1 minute rest between efforts

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
5 muscle ups

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

1 Turkish Get Ups each arm @35, 45, 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
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
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

3 problems
15, 20, 15 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Flat Edge Pyramid Training 3 sets of 4-6-8-10-8-6-4 (5 sec rest between sets)
2. 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Sloper Crimp 3 sets of 3-6-9 -35

Worked in:
5 sets of 5 Ab Wheel Roll Outs
5 sets of 10 hip extensions
3 sets of push ups 15, 20, 15
10 sets of 10 band pull aparts

Re: The Shed 'O Pain
 

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Alternating Single Leg Romanian KB Deadlift x 16 reps 2-35# KBs
60 second rest
KB Bench Press x 8 reps 2-53s
60 seconds rest
Neutral Grip Pull-ups x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories (need to work on getting back to 50)

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

Yesterday 10/23/21
Climbed at Rock Mill with Kent. Four new blue problems and one white problem. Lots of new problems up. Not enough energy to get on everything I wanted to. Hopefully next weekend.

Today (10/24/21)
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
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets:
Reverse Alternating Lunges x 3 reps each leg
30 seconds rest
DB Press x reps 40#
30 seconds rest
TRX Inverted Row x 3 reps +#50
30 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2 53# KBs
5 rounds
8:47

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
5 muscle ups

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, 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 muscle up
1 muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

3 problems
15, 20, 15 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Flat Edge Pyramid Training 3 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) -20, -10, 0# 0 next time.
2. 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Sloper Crimp 3 sets of 3-6-9 -35

Worked in:
5 sets of 5 Ab Wheel Roll Outs
5 additional sets of 10 push ups
10 sets of 10 band pull aparts

Re: The Shed 'O Pain
 

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 reps each side 35# KB
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 x 5 reps 205#
60 seconds rest
Half Kneeling KB Press x 5 reps each arm 35#
60 seconds rest
Pronated Pull-ups x 5 reps 0, 10, 20, 10, 0#
60 seconds rest

Rogue Echo Bike
2 miles for time: 4:58
72 calories

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
5 ring muscle ups