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Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hold 10 pronators 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 2 Every 60 seconds 1. Campus Rung by Door: 5 sets of 3-6-9 -0, 5, 10, 15, 20# 2. 4 finger (RPTC): 5 sets of 3-6-9 +35 3. Full Crimp (RPTC) 56 sets of 3-6-9 -35# Worked in 10 sets of 10 band pull aparts and deep squat holds. 5 sets of 10 additional push ups. Pleasant in the Shed this morning. Good conditions for bouldering. I sent an old problem that I once considered the hardest problem on my wall. |
Re: The Shed 'O Pain
Sunday 9/25/22
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 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 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: Trapbar Deadlift x 1 225# x 5 sets KB Front Squats x 4 reps 35s 60 seconds Dips x 4 reps 60 seconds Neutral Grip Pull ups x 4 reps +20, 20, 15, 10, 5, 0# 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 15:15 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 5 minute 54 degrees |
Re: The Shed 'O Pain
Yesterday 9/26/22
Zone 2 walk on the treadmill. 45 minutes Today 3 problems 10 push ups 10 second 2-finger hold 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. Campus Rung by Door: 3 sets of 3-6-9 -0, 10, 20# 2. 4 finger (RPTC): 5 sets of 3-6-9 +35 3. Full Crimp (RPTC) 56 sets of 3-6-9 -35, -25, -15# Worked in 10 sets of 10 band pull aparts and deep squat holds. 7 sets of 10 additional push ups. |
Re: The Shed 'O Pain
Wednesday 9/28/22
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 reps 2 TGUs each arm 20 kettlebell swings 35, 44, 53, 62, 70# 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Friday 9/30/22 Climb at New River with Kent Mrs. Field’s Follies 5.8 Kinesthetica 10c Hepatitis C 10d Barb Wire 11c (took 2 goes to sent) Badass Tattoo 10b Got rained out for the rest of the weekend. Went home Saturday. Saturday 10/1/22 2 mile walk Sunday 10/2/22 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 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 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 1 225# x 5 sets Alternating Reverse Lunges x 16 reps 25# DBs (50#) 60 seconds Double KB Bench Press x 8 reps 44s, 53s, 53s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:23 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Ice Barrel 5 minute 54 degrees 1.5 mile walk in the evening. |
Re: The Shed 'O Pain
10/3/22
Zone 2 walk on the treadmill. 45 minutes 10/4/22 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 TGUs 2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 62# 5 dips 12 alternating jumping lunges 2 15Â’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Hip Stretches Ice Barrel 5 minutes/52 degrees |
Re: The Shed 'O Pain
10/5/22
3 problems 10 push ups 10 second 2-finger hold 10 pronators 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 1 Every 60 seconds 1. Campus Rung by Door: 3 sets of 3-6-9-12 0, 10, 20# 2. 4 finger (RPTC): 3 sets of 3-6-9-12 35# 3. Full Crimp (RPTC) 3 sets of 3-6-9-12 -35# Worked in 10 sets of 10 band pull aparts, deep squat holds, and 7 sets of 10 push ups. 10/6/22 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Trapbar Deadlift x 1 225# (5 sets) Goblet Squats x 6 reps 60# 60 seconds KB Press x 6 reps each arm 35# 60 seconds TRX Inverted Row x 6 reps 35# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:04 Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 5 min 50 degrees |
Re: The Shed 'O Pain
Friday 10/7/22
2.5 mile walk Saturday 10/8/22 Climbed at Rock Mill Kent and others. 3 mile walk in the evening. Sunday 9/4/22 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 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35# 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 1 225# Skater Squat x 5 reps each leg 60 seconds DB Bench Press x 5 reps 53, 60, 60, 60, 60# 60 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds on the 2 minutes. All out effort 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups Bike ride on New London Rails to Trails-4.5 miles Beautiful Fall Day. |
Re: The Shed 'O Pain
10/10/22
Zone 2 walk on the treadmill. 35 minutes 10/11/22 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 TGUs 2 @ 35, 44, 53, 62, 70# 5 x 1 trapbar deadlifts 225# 30 Minute EMOM 10 KB Snatches (5 each arm) 35# 5 dips 14 alternating jumping lunges 2 15’ rope ascents 50 single unders 7 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Hip Stretches Ice Barrel 5 minutes/50 degrees |
Re: The Shed 'O Pain
10/12/22
2 problems 10 push ups 10 second 2-finger hold 10 pronators 5 rounds 10 second Lock Off on large sloper campus rung -35# Alternating arms on the minute. 10 minutes. Worked in 5 sets of 10 band pull aparts and 5 sets of 10 push ups. 10/13/22 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35# 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 1 225# (5 sets) Goblet Squats x 3 reps 60# 60 seconds KB Press x 3 reps each arm 35, 35, 35, 35, 45, 45, 45, 45# 60 seconds TRX Inverted Row x 3 reps 50# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:34 Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 1 min 53 degrees |
Re: The Shed 'O Pain
Friday 10/14/22
2.2 mile walk Saturday 10/15/22 Climbed at Rock Mill Kent and others. Sent a white. 1 orange, and 2 blues. 3 mile walk in the evening. Sunday 10/16/22 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 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 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 1 225# 5 sets Skater Squat x 8 reps each leg 60 seconds KB Bench Press x 8 reps 53# 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Rogue Echo Bike 10 calories :37 20 calories 2:45 30 calories 5:47 20 calories 8:08 10 calories 9:45 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 ring muscle ups |
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