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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 Windmills x 5 reps 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Alternating Reverse Lunges x 8 reps (4 each leg) 30 seconds rest Half Kneeling KB press x 4 reps each arm 35, 35, 35, 45, 45, 45 30 seconds rest Inverted TRX Rows x 4 reps +45# 30 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (2-53# KBs) 5 rounds 8:15 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday 4/2/22
Climbed at Rock Mill with Kent, Justin, and Randy. Sent the three new purples quickly. Then sent two new blues (one was a flash) and a new orange. Sent all three problems on the new slab wall. Another good day. 4/3/22 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# 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: Trapbar Deadlift x 8 reps 205# 60 seconds rest KB Bench Press x 8 reps 53s 60 seconds rest Neutral Grip Pull ups x 8 reps 60 seconds rest Rogue Echo Bike 15 calories Farmer’s Walk 2 laps around Shed 62 & 53# KBs (switch directions and arms for each lap). 4 Rounds 11:22 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
Zone 2 treadmill walk 45 minutes @ 4.0 mph @ 5-6% incline Get heart rate around 125 bpm Today (4/5/22) 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 10 TGUS 2 @ 35, 44, 53, 62, 70# 30 Minute EMOM 10 KB Swings 62# 15 Push ups 8 Goblet VMO Squats w/slant board 40# 1 campus board lap (large sloper) 8 20” Box Jumps 8 ab wheel roll outs 5 rounds Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
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 2, Workout 1 Every 60 seconds 1. open crimp on Sloper on campus board: 4 sets of 3-6-9 +35# 2. 2 finger (RPTC): 4 sets of 3-6-9 -10# 3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 4 sets of 3-6-9 +5# Worked in: 5 sets of 5 Hip Extensions 10 sets of 10 band pull aparts 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 Windmills x 5 reps 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: DB Goblet Squat x 8 reps 60# 60 seconds rest BB Floor press x 8 reps 115# 60 seconds rest Inverted TRX Rows x 8 reps 15# 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (53 & 62# KBs) 5 rounds 8:48 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 - 30 second handstand holds (against wall) |
Re: The Shed 'O Pain
Friday 4/8/22
Zone 2 treadmill walk 45 minutes @ 4.0 mph @ 5-6% incline Get heart rate around 125 bpm Saturday 4/9/22 Bouldered at Rock Mill with Kent and Jeff. Another fun day. Climbed decently. Two new purples, one blue, and one orange. Sunday 4/10/22 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# 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: Trapbar Deadlift x 6 reps 205# 60 seconds rest One-arm Half Kneeling KB Press x 6 reps 35# 60 seconds rest Pull ups/Chin ups x 6 reps 60 seconds rest Rogue Echo Bike x 15 calories Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs) 4 rounds 9:20 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
Zone 2 treadmill walk 45 minutes @ 4.0 mph @ 6% incline Average heart rate around 125 bpm Today (4/12/22) 3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 2 Every 60 seconds 1. open crimp on Sloper on campus board: 4 sets of 3-6-9 +35# 2. 2 finger (RPTC): 4 sets of 3-6-9 -10# 3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 4 sets of 3-6-9 +5# Worked in: 5 sets of 5 Hip Extensions w10# plate held at chest 10 sets of 10 band pull aparts Deep squat holds |
Re: The Shed 'O Pain
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 10 TGUS 2 @ 35, 44, 53, 62, 70# 30 Minute EMOM 10 KB Swings 70# 16 Push ups 8 Goblet VMO Squats w/slant board 40# 1 campus board lap (large sloper) 2 laps on 3rd round 8 20” Box Jumps 8 ab wheel roll outs 5 rounds Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Friday and Saturday (4/15-16)
New River trip with Lisa and Mary. Stayed in a really nice AirBnB. We all hiked Endless Trail Friday evening and Long Point Trail on Sunday morning. On Friday I climbed with Justin, Christian, and Dan at Cotton Top. Saturday I climbed with Balint, Denise, and Randy at Bubba. Definitely rusty but did several moderates and figured out a tricky 11c that I want to go back and redpoint. Super trip with very nice weather. After driving home today. (4/17/22) 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 10 TGUS @ 53# 100 kettlebell swings (10 EMOM) 53# Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 5 ring muscle ups |
Re: The Shed 'O Pain
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# 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 2-3-5-2-3-5-2-3 Trapbar Deadlift 205, 215, 225# BB Floor Press 115, 125, 135# Neutral Grip Pull Ups 10, 20, 30# Rogue Echo Bike :20 sprint + 1:40 rest 5 rounds 51 calories Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# |
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