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Re: The Shed 'O Pain
Sunday 1/30/22
Climbed at Rock Mill Two new blues and one orange. Tuesday (2/1/22) 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 2 TGUs each side 35, 44, 53, 62 & 1 w/70# 5 rounds Kettlebell Weight Ladder (100 swings total) -on the minute 44 lb x 10 reps 53 lb x 10 reps 62 lb x 10 reps 70 lb x 10 reps 88 lb x 10 reps X2 KB Press Weight Ladder 3-2-1/35, 44, 53# X 3 Banded Hip Stretches 3 ring muscle ups 3 sets of 15 Reverse Hypers 120# 3 sets of 15 tib raises Today (2/2/22) 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 2 Every 60 seconds 1. open crimp on small wooden rung on campus board: 5 sets of 3-6-9 +10# 2. 2 finger (RPTC): 5 sets of 3-6-9 -25, -20, -15, -15, -15# 3. Full Crimp 5 sets of 3-6-9 -35, -30, -25, -25, -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds |
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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar 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 5 sets of: Goblet VMO Squats w/slant board x 6 reps 40, 40, 40, 40, 40# 60 seconds rest Floor Press x 5 reps 53, 53, 62, 62, 62# 60 seconds rest Ring Pull Ups x 5 reps 60 seconds rest Echo Bike For Time: 10 calories :32 20 calories 2:44 30 calories 6:09 20 calories 8:33 10 calories 10:08 Rest 1 minute between efforts. Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of Nordic Curls x 6 reps 3 sets of 15 banded tib raises |
Re: The Shed 'O Pain
2/5/22
Climbed at Rock Mill with Jeff. One blue, one orange, and one hard purple. Had other problems to work on but ran out of juice. Feeling a little beat up. Today 2/6/22 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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 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 3 sets of: Trapbar Deadlift x 8 reps 205# 60 seconds DB Bench Press x 10, 10, 20 reps 40# DBs 60 seconds TRX Inverted Row x 8 reps 60 seconds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 2 sets of Glute-Ham Raises x 6 reps Sprints Conditioning After a Lift Week 1: (Sprint 15 seconds, rest 45x 10 5% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/5% grade. |
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# 15 minute EMOM Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of Glute-Ham Raises x 6 reps 3 sets of 15 banded tib raises 3 sets of 20 cuban rotations 11# bar |
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 4, Workout 1 Every 60 seconds 1. open crimp on small wooden rung on campus board: 3 sets of 3-6-9-12 +10# 2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20# 3. Full Crimp 5 sets of 3-6-9-12 -35# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar x 5 reps each arm 35, 35, 45# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Goblet VMO Squats w/slant board x 6 reps 40, 40, 40, 40, 40# 60 seconds rest Floor Press x 5 reps 53, 53, 62, 62, 62# 60 seconds rest Ring Pull Ups x 5 reps 60 seconds rest Banded Hip Stretches 3 sets of 15 banded tib raises 3 sets of 15 Reverse Hypers 120# 3 sets of Glute-Ham Raises x 6 reps Sprints Conditioning After a Lift Week 1: (Sprint 20 seconds, rest 40x 10 5% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/5% grade. |
Re: The Shed 'O Pain
2/12/22
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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 reps each arm 35, 44, 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 Trapbar Deadlift x 205, 225, 245# Hanging Band Overhead Press 70# TRX Inverted Rows 35# plate 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 sets of Glute-Ham Raises x 5 reps 3 sets of 15 tib raises |
Re: The Shed 'O Pain
Out of town (NH) due to a family emergency (Dad). Workout at hotel.
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Thoracic Spine Extension with Foam Roller Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 sets of: Goblet Squats x 10 reps 50# DB 30 seconds DB Bench Press x 10 reps 40, 45, 50, 50, 50# 30 seconds DB Row x 10 reps each arm 50# DB 30 seconds Sprints Conditioning After a Lift Week 1: (Sprint 20 seconds, rest 40 seconds) x 10 5% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/5% grade. Back is acting up a bit. A lot of driving in the last two days. |
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 4, Workout 2 Every 60 seconds 1. open crimp on small wooden rung on campus board: 3 sets of 3-6-9-12 +10# 2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20# 3. Full Crimp 5 sets of 3-6-9-12 -35# Worked in: 4 sets of 10 reverse hypers 140# 5 sets of 5 ab wheel roll outs 10 sets of 10 band pull aparts 2 additional sets of 10 push 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, 1 each arm/35, 44, 53, 62, 70# 15 minute EMOM (On minute 5, 10, & 15 I did 2 cycles. 18 total) Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
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