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Re: The Shed 'O Pain
Monday, May 15, 2023
Zone 2 Treadmill Walk 45 minutes Ice Barrel three minutes 60? Tuesday, May 16, 2023 WARM UPS Lock 3 Shoulder Exercises 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 10 Turkish Get ups 53# (5 each arm) Kettlebell Cyclone 35s 1 Double Swing 1 double clean 1 double snatch See-saw Press 1 Double KB Front Squat 15 round EMOM Couch Stretch 2 sets of 15 Reverse Hypers 120# Frog Stretch 3 ring muscles Ice barrel Dip 60? Quick Dip |
Re: The Shed 'O Pain
Wednesday, 5/17/23
5, 4, 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds Thursday, 5/18/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of TrapBar Deadlift x 2 reps 225# 3 sets of: Skater Squat x 8 reps each leg -15, -10, -10# 60 seconds BOSU Ball KB Bench Press x 8 reps 44s 60 seconds TRX Rows x 8 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:29 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 57? |
Re: The Shed 'O Pain
Saturday May 20, 2023
Bouldered at Rock Mill with Jeff and others. I had a good day. New purples, and new blues, One new orange and a new white. I also sent an orange I was working two weeks ago. Sunday, May 21, 2023 WARM UPS Neck Stretches 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25. 30, 40 Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of 2 Trap-bar Deadlifts @ 225# 2-3-5-2-3-5-2-3 Goblet Squats 70# One-armed half knelling KB Press 35# Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:25 Standing Broad Jump-3 attempts 1. 5? 10? 2. 6? 5? 3. 6? 6? 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 60? 5 minutes |
Re: The Shed 'O Pain
Monday, May 22, 2023
Zone 2 Treadmill Walk 45 minutes Ice Barrel five minutes 60? Tuesday, May 23, 2023 WARM UPS Lock 3 Shoulder Exercises 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 10 Turkish Get ups 62# (5 each arm) 30 Minute EMOM 10 KB Swings 62# 5 dips 8 VMO goblet squats 40# 2 15? rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog Stretch 3 ring muscles Ice barrel Dip 60? Quick Dip Wednesday, May 24, 2023 3 problems 15, 20, 15 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 5 sets of 10 push ups Deep squat holds 10 x 1 rep Trapbar DL @ 225# |
Re: The Shed 'O Pain
Saturday May 27, 2023
Bouldered at Rock Mill with Jeff and others. I had another good day. New purples, one new blue, and one new orange. I also sent an orange I was working on last week (hard). Sunday, May 28, 2023 WARM UPS Neck Stretches 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of 2 Trap-bar Deadlifts @ 225# 2-3-5-2-3-5-2-3 Goblet Squats 70# One-armed BOSU Ball Bench Press 53# Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:29 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 60? 5 minutes |
Re: The Shed 'O Pain
Monday, May 29, 2023
Zone 2 Treadmill Walk 45 minutes Ice Barrel two minutes 64? Tuesday, May 30, 2023 WARM UPS Lock 3 Shoulder Exercises 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 10 Turkish Get ups 62# (5 each arm) 30 Minute EMOM 10 KB Swings 70# 5 dips 10 Alternating Skater Squats -20# 2 15? rope ascents 50 single unders 8 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog Stretch Ice barrel Dip 65? 2 minutes |
Re: The Shed 'O Pain
Wednesday, May 31, 2023
3 problems 15, 20, 15 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 5 sets of 10 push ups 10 x 1 rep Trapbar DL @ 225# Ice Barrel 3 minutes 70? (not cold enough) Thursday, 6/1/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Goblet Squats x 8 reps 60# 60 seconds One-armed KB Press x 8 reps 35# 60 seconds TRX Rows x 8 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:42 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 3 minutes 64? |
Re: The Shed 'O Pain
Saturday June 3, 2023
Bouldered at Rock Mill with Jeff and others. I had another good day. New purples, new blues, one new orange (sweet problem), Worked out a black with a bunch of guys and sent. First black in 5 years. Definitely soft, but I?ll take it. 1.5 mile walk later in the day. Sunday, June 4, 2023 WARM UPS Neck Stretches 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of 2 Trap-bar Deadlifts @ 225# 5 sets of: 10 alternating skater squats -20, -15, -10, -5, 0# 60 seconds BOSU Ball KB Bench Press x 5 reps 53s 60 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# Rogue Echo Bike x 10 calories Farmer Carry?s 2-44# KBs (Around the house in through the garage.) 5 rounds 9:35 3 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 62? 4 minutes Monday, June 5, 2023 Zone 2 Treadmill Walk 45 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 10:35 -Lisa worked in with me a few sets. I tried level 2 today. Ice Barrel two minutes 55 degrees Tuesday, June 6, 2023 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 10 reps (5 each side) 62# 30 Minute EMOM 10 KB Swings 70# 5 dips 5 VMO goblet squats 40# 2 15? rope ascents 50 single unders 6 ab wheel roll outs 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice barrel 2 minutes 53 degrees |
Re: The Shed 'O Pain
Wednesday, June 7, 2023
3 problems 15, 20, 15 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 1 Every 60 seconds 1. Small campus rung 4 sets of 3-6-9 seconds +15 2. 2-finger pocket 4 sets of 3-6-9 -10# 3. Closed Crimp 4 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 5 sets of 10 push ups 10 x 1 rep Trapbar DL @ 225# Ice Barrel 1 minute 59? Thursday, 6/8/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Alt Skater Squats x 8 reps each leg -20, -15, -10# 60 seconds See-Saw KB Press x 8 reps each arm 35# 60 seconds TRX Rows x 8 reps +15# 60 seconds Rogue Echo Bike 2 miles for time: 4:55 -Felt hard! I got a bad cough after this. Air quality isn?t the greatest today. I don?t if contributed or not. 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 2 minutes 47? |
Re: The Shed 'O Pain
Saturday June 10, 2023
Bouldered at Rock Mill. No new problems. Not a very productive day. I worked on a white and in the end I couldn?t do the start. I may try it again. Repeated the black from last week. 1.5 mile walk later + mowed the lawn. Sunday, June 11, 2023 WARM UPS Neck Stretches 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of 1 Trap-bar Deadlifts @ 225# 4 sets of: Goblet Squat x 6 reps 70# KB 60 seconds BOSU Ball KB Bench Press x 6 reps 53s 60 seconds Neutral Grip Pull ups x 6 reps +15, 10, 5, 0# Rogue Echo Bike x 10 calories Farmer Carry?s 2-53# KBs (Around the house in through the garage.) 5 rounds 10:30 3 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 52? 3 minutes |
Re: The Shed 'O Pain
Wednesday, June 14, 2023
Climbed at Shaker Rocks with Kent and Justin. Later at home I walked the New London to Greenwich Rails to Trails. 7.5 miles. Hips, knees, and back were a little achy by the end but not too bad. It took a little over 2 hours. Pleasant walk. Lisa picked me up in Greenwich. Ice Barrel 1 minute 59? Thursday, 6/15/23 WARM UPS Neck Stretches 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Double KB Front Squat x 3 reps 35s 30 seconds KB Press x 3 reps 35s 30 seconds TRX Rows x 3 reps 45# 30 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:33 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog stretch Ice Barrel 2 minutes 50? |
Re: The Shed 'O Pain
Saturday June 17, 2023
Bouldered at Rock Mill with Jeff, Kent, and Randy. New purples and blues. Tried the oranges and one new white. Finished by doing all the purples. Sunday, June 18, 2023 WARM UPS Neck Stretches 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: 16 alternating skater squats -20, -10, 0# 60 seconds BOSU Ball KB Bench Press x 8 reps 53s 60 seconds Neutral Grip Pull ups x 8 reps Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:30 2 sets of 15 Reverse Hypers 120# Couch Stretch 1 ring muscle ups Frog stretch Ice Barrel 55? 5 minutes Monday, June 19, 2023 Zone 2 IC4 Bike Workout 45 minutes Ice Barrel 3 minutes 53 degrees 1.25 mile walk in the evening with Lisa Tuesday, June 20, 2023 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 3, 2, 1 each arm @ 35, 53, @ 70# 30 Minute EMOM 15 KB Swings 53# 15 push ups 5 Goblet Squats 60# 2 rope ascents 15? 30 single unders 6 ab wheel roll outs 5 rounds Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 1 ring muscle up Ice barrel 5 minutes 55 degrees |
Re: The Shed 'O Pain
Wednesday, June 21, 2023
Climbed at Rock Mill with Kent. Two new purples and one new blue. I enjoyed the blue problem. Hard but doable. Afterwards Kent and I did an hour bike ride on a bike trail in Akron. I rode his $7,000 bike. ;) Thursday, 6/22/23 WARM UPS Neck Stretches 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills 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: Bulgarian Split Squat x 5 reps each leg 35# KB 60 seconds Banded one arm KB Press 35# 5 reps each side 60 seconds TRX Row x 5 reps +25# plate 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 13:58 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog stretch Ice Barrel 3 minutes 54? 1.25 mile walk later in the evening |
Re: The Shed 'O Pain
Friday, June 23, 2023
WARM UPS Shoulder Big Three Neck Stretches 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 Zone 2 IC4 Bike Workout 45 minutes Ice Barrel 3 minutes 54 degrees Saturday, June 24, 2023 Bouldered at Rock Mill with Jeff, Randy, and Justin. New purple and one new blue. Sunday, June 25, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# Kneeling Windmills 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: Back Squats x 8 reps 95# 60 seconds BOSU Ball KB Bench Press x 8 reps 53s 60 seconds Pronated/Supinated Pull Ups x 4 each Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:25 2 sets of 15 Reverse Hypers 120# Couch Stretch 1 ring muscle ups Frog stretch Ice Barrel 55ยบ 5 minutes |
Re: The Shed 'O Pain
Wednesday, 6/28/23
20 problems Worked in: 5 sets of 3 dips 5 sets of 10 second 2-finger holds 5 sets of 10 pronators each arm 5 sets of 20 flexbar wrist extensions 3 sets of 15 reverse hypers 120# Thursday, 6/29/23 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of TrapBar Deadlift x 2 reps 225# 6 sets of: Goblet Squats x 4 reps 53, 62, 70# 60 seconds KB Press x 4 reps each arm 35# 60 seconds TRX Rows x 4 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:30 Worked in 5 sets of TrapBar Deadlift x 2 reps 225# 2 sets of 15 Reverse Hypers 120# 1 ring muscle up Couch Stretch Frog stretch Ice Barrel 3 minute 50? |
Re: The Shed 'O Pain
Friday, June 30, 2023
Climbed at Rock Mill with Kent. Saturday, July 1, 2023 Zone 2 IC4 Bike Workout 45 minutes Ice Barrel 3 minutes 50 degrees Sunday, July 2, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Skater Squats x 8 reps -20, -10, 0# 60 seconds BOSU Ball KB Bench Press x 8 reps 53s 60 seconds Neutral Grip Pull Ups x 8 reps Rogue Echo Bike 10 calories :35 20 calories 2:41 30 calories 5:40 20 calories 7:58 10 calories 9:32 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Couch Stretch 1 ring muscle ups Frog stretch Ice Barrel 57? 3 minutes |
Re: The Shed 'O Pain
Monday, July 3, 2023
Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Deep Squat Hold Ice Barrel 5 minutes 59 degrees Tuesday. July 4, 2023 WARM UPS Lock 3 Shoulder Routine 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 3, 2, 1 each arm @ 35, 53, & 70# 30 Minute EMOM 10 KB Swings 70# 3 dips VMO Goblet Squat x 5 reps 60# 2 rope ascents 15? 50 single unders 6 ab wheel roll outs 5 rounds Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice barrel 5 minutes 59 degrees |
Re: The Shed 'O Pain
Wednesday, 7/5/23
Bouldered at Rock Mill with Kent. Good day. 3.33 mile walk later. Drank too much at the Mexican restaurant. Thursday, 7/6/23 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 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: Rear foot elevated split squat x 6 reps 35# 60 seconds KB Press x 6 reps each arm 35# 60 seconds TRX Rows x 6 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-44# KBs 5 rounds 12:57 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 5 minutes 58 degrees Friday July 7, 2023 WARM UPS Lock 3 Shoulder Routine 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 Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:56 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Deep Squat Hold Ice Barrel 5 minutes 59 degrees Saturday-July 8, 2023 Climbed with Kent at Shaker Rocks. Did some top roping and leading and finished with 30 minutes of bouldering. 1.5 mile walk later. Sunday, July 9, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 reps each side 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 Front Squat 75# One armed KB BOSU Ball Bench Press 53# Ring Pull Ups 20, 10, 0# Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:00 Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# Banded Forearm Stretch Ice barrel 5 minutes 55 degrees |
Re: The Shed 'O Pain
July 10, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:00 Couch Stretch Frog stretch Deep Squat Hole Ice Barrel 5 minutes 55 degrees July 11, 2023 WARM UPS Lock 3 Shoulder Routine 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 3, 2, 1 each arm @ 35, 53, @ 70# 30 Minute EMOM 10 KB Swings 70# 15 push ups 10 alt reverse lunges 2-25# DBs 2 rope ascents 15? 50 single unders 8 ab wheel roll outs 5 rounds Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 2 ring muscle ups Ice barrel 5 minutes 56 degrees |
Re: The Shed 'O Pain
Tuesday, July 18, 2023
Lander, Wyoming-Elemental Fitness ?Getting Back After It? I?ve been under the weather for the past week or so. I?ve been tested for Covid, Flu, and RSV. All were negative. Maybe it is just a bad cold. I?ve been taking Tylenol and Aleve. Maybe I?m getting better. Anyway I was able to get in an okay workout. WARM UPS Lock 3 Shoulder Routine Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 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: Goblet Squat x 8 reps 60# DB 60 seconds DB Bench Press x 8 reps 45, 45, 50# 0 seconds Cable Rows x 8 reps 60 seconds Bouldered for an hour or so. Did a few good problems. Thursday, July 20, 2023 Lander, Wyoming-Elemental Fitness Lock 3 Shoulder Routine Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45# Neutral Grip Pull ups x 5 reps KB Windmills 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: Alt Reverse Lunge x 5 reps 40, 50, 60 2-DBs 60 seconds Dips x 5 reps 60 seconds Neutral Grip Pull Ups x 5 reps 60 seconds Bouldered on a Grasshopper Board for an hour or so. Started easy and worked my up to V5. I did 3 V5s. Started to work my way back down to V0 but got kicked out of the room because they were have a ?group class.? Let it go, Tim. Let it go. I liked the Grasshopper Board. It seemed to be less stressful on my fingers than other system boards I have used. It was fun. I seem to be feeling better. I hope. I?m slowly weaning myself off of Tylenol and Aleve. July 24, 2023 Back at home. Still not feeling 100%. Lock 3 Shoulder Routine Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea 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 Windmills 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: Leg Extensions x 12 reps 60 seconds KB Press x 6 reps 35# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:30 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog stretch 1.25 mile walk later in evening. |
Re: The Shed 'O Pain
Tuesday, July 25, 2023
3 problems 10 push ups 1 Trapbar Deadlift 185# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds 7 x 1 rep Trapbar DL @ 185# Deep squat holds Wednesday, July 26, 2023 WARM UPS Lock 3 Shoulder Routine 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 Zone 2 on IC4 bike -45 minutes I had to lower the resistance to maintain a heart rate less then 130 bpm. Couch Stretch Banded Frog stretch Thursday, July 27, 2023 WARM UPS Lock 3 Neck Stretches 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills 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 2-3-5-2-3-5-2-3 Double KB Front Squat 35s KB Bench Press 53s Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-44# KBs (Around house through the garage) 5 rounds 13:31 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Banded Frog stretch |
Re: The Shed 'O Pain
Friday, July 28, 2023
Climbed at Rock Mill with Kent. Harder problems and recovering from illness led to not many new problems being sent. Saturday, July 29, 2023 WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Sunday, July 30, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 6 reps 0, 10, 20# Arm Bars x 5 reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Skater Squats x 8 reps -20, -10, 0# 60 seconds Dips x 8 reps (unbroken) 60 seconds TRX Rows x 8 reps +15# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) One-armed Farmer?s Carry 60# (Around house through garage) 4 rounds 5 rounds 12:34 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Quick dip in Ice Barrel 64 degrees |
Re: The Shed 'O Pain
Monday, July 31, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch 1.5 mile walk later with Lisa. Tuesday, August 1, 2023 Bouldered at Rock Mll with Kent. Felt stronger. I sent the purple and orange I worked on my previous session. 1.5 mile walk later with Lisa. Wednesday, August 2, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 6 reps 0, 10, 20# Arm Bars x 5 reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Goblet Squats x 6 reps 53, 53, 62, 70# 60 seconds See-Saw KB Press x 6 reps each arm 35s 60 seconds Ring pull-ups x 6 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-44# KBs (Around house through the garage) 5 rounds 14:00 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 1 minute at 48 degrees |
Re: The Shed 'O Pain
Thursday, August 3, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel quick dip 59 degrees Friday, August 4, 2023 WARM UPS Lock 3 Shoulder Routine 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 each arm at 35, 45, 53, & 62# 10 minute EMOM 10 KBS 53# 5 Push ups Couch Stretch Banded Frog Stretch Deep Squat Hold Worked in 10 Pull Overs Ice Barrel 1 minute 58 degrees Saturday, August 5, 2023 Bouldered at Rock Mill with Randy, Kevin and Justin. Good day. Sent a white, an orange, and a blue I had tried on 2 previous days. Kevin gave me some key beta. Sunday, August 6, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 6 reps 0, 10, 20# KB Windmills 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: Elevated rear foot split squat x 5 reps each leg 35, 35, 35, 35, 45# 60 seconds Dips x 5 reps 60 seconds TRX Row x 5 reps +25# 60 seconds Rogue Echo Bike 10 calories :35 20 calories 2:45 30 calories 5:50 20 calories 8:14 10 calories 9:49 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 57 degrees 1 minute |
Re: The Shed 'O Pain
August 7, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog stretch Ice Barrel 57 degrees 1 minute August 8, 2023 3 problems 10 push ups 1 Trapbar Deadlift 185# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 2 Every 60 seconds 1. Variable Depth Edge Rail 3 sets of 3-6-9 seconds +0 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds 7 x 1 rep Trapbar DL @ 185# Deep squat holds Ice Barrel 56 degrees 1 minute Wednesday, August 9, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 6 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 of: Goblet Squat x 8 reps 60# DB 60 seconds KB See-Saw Press x 8 reps 35# KBs 60 seconds Neutral Grip Pull-ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 8:00 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 1 minute 54 degrees |
Re: The Shed 'O Pain
Thursday, August 10, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 1 minute 56 degrees Friday, August 11, 2023 WARM UPS Lock 3 Shoulder Routine 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 each arm at 35, 45, 53, & 62# 10 minute EMOM 10 KBS 53# 3/2 Dips (3 first 5 rounds & 2 second five rounds, 25 total) Couch Stretch Banded Frog Stretch Ice Barrel 1 minute 57 degrees Saturday, August 12, 2023 Bouldered at Rock Mill with Kevin and Ross. Flashed the new purples and blues and one new orange. Quickly sent another new orange. Worked on a white for awhile. Not even close. Finished by doing 7 purples. All but one. Sunday, August 13, 2023 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 6 reps 0, 10, 20# KB Windmills 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 6 reps: Elevated rear foot split squat x 6 reps each leg 35# KB 60 seconds BOSU Ball KB Bench Press x 6 reps 53s 60 seconds TRX Row x 6 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 7:54 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Deep Squat Hold |
Re: The Shed 'O Pain
August 14, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog stretch Ice Barrel 58 degrees 1 minute August 15, 2023 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 2 Every 60 seconds 1. Variable Depth Edge Rail 4 sets of 3-6-9 seconds +0 2. 2-finger pocket (blue hangboard) 4 sets of 3-6-9 -10# 4. Closed Crimp 4 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 12 sets of 2 dips 10 x 1 rep Trapbar DL @ 205# Deep squat holds Ice Barrel 54 degrees 1 minute Wednesday, August 16, 2023 WARM UPS Lock 3 Shoulder Routine 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 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 arm 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: Goblet Squat x 5 reps 44, 53, 62, 70, 70# 60 seconds Half Kneeling KB Press x 5 reps each side 35# KBs 60 seconds Pronated Grip Pull-ups x 5 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-44# KBs (Around house through the garage) 5 rounds 13:12 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 1 minute 54 degrees |
Re: The Shed 'O Pain
Thursday, August 17, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 1 minute 67 degrees Friday, August 18, 2023 WARM UPS Lock 3 Shoulder Routine 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 each arm at 35, 45, 53, & 62# 10 minute EMOM 10 KBS 53# 6 push ups 2 sets of 15 Reverse Hypers 120# Couch Stretch Banded Frog Stretch Ice Barrel 1 minute 57 degrees Saturday, August 19, 2023 Climbed at Hinckley with Kent, Randy, and Justin. I shook off some rust and was sending the main wall routes by the end. Good conditions for August. Fun to show Randy and Justin the routes and help with beta. 2 mile walk later. Sunday, August 20, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 6 reps 0, 10, 20# KB Windmills 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 8 reps: Elevated rear foot split squat x 8 reps each leg 35# KB 60 seconds BOSU Ball KB Bench Press x 8 reps 53s 60 seconds TRX Row x 8 reps +10# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-44# KBs (Around house through the garage) 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Deep Squat Hold August 21, 2023 WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog stretch Ice Barrel 58 degrees 1 minute August 22, 2023 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 3, Workout 1 Every 60 seconds 1. Variable Depth Edge Rail 5 sets of 3-6-9 seconds +0 2. 2-finger pocket (blue hangboard) 5 sets of 3-6-9 -10# 3. Closed Crimp 5 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 and then 2 dips 10 x 1 rep Trapbar DL @ 205# Deep squat holds Ice Barrel 54 degrees 1 minute |
Re: The Shed 'O Pain
Thursday, August 24, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 1 minute 56 degrees Saturday, August 26, 2023 Bouldered at Rock Mill. Flashed 4 blues and got an additional one with a bit of work. I also flashed an orange problem. Worked some others and then finished by doing all the purples. Sunday, August 27, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 65reps 0, 10, 20# KB Windmills 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 8 reps: Goblets Squats x 8 reps 53, 62, 70# 60 seconds See Saw KB Press x 8 reps each arm 35s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs (Around house through the garage) 5 rounds 12:59 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Deep Squat Hold Got everything done in 69 minutes. |
Re: The Shed 'O Pain
August 28, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog stretch Ice Barrel 48 degrees 1 minute August 29, 2023 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 3, Workout 12Every 60 seconds 1. Variable Depth Edge Rail 5 sets of 3-6-9 seconds +0 2. 2-finger pocket (blue hangboard) 5 sets of 3-6-9 -10# 3. Closed Crimp 5 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 and then 2 dips 10 x 1 rep Trapbar DL @ 205# Deep squat holds Ice Barrel 54 degrees August 30, 2023 WARM UPS Lock 3 Shoulder Routine 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 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 arm 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: Alternating Skater Squats 5 each leg -20, -20, -10, -10, 0# 60 seconds Dips x 5 reps 60 seconds TRX Row x 5 reps +25# 60 seconds Rogue Echo Bike 2 miles for time: 5:08 - slow 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 1 minute 60 degrees |
Re: The Shed 'O Pain
Saturday, 9/2/23
Bouldered at Rock Mill with Kent. Climbed new purples and blues. Climbed one orange and one white. Tried the slab wall. Tough. Finished by doing all the purples. Sunday, 9/3/23 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 5 reps each side 25, 30, 40# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Goblet Squat x 8 reps 60# DB 60 seconds BOSU Ball KB Bench Presses x 8 reps 53s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs 5 rounds 12:59 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 56 degrees Monday, 9/4/23 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Deep Squat Hold Ice Barrel 54 degrees 1 minute Tuesday, 9/5/23 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 4, Workout1 Every 60 seconds 1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds +0 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -10# 3. Closed Crimp 3 sets of 3-6-9-12 -35# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 dips 10 x 1 rep Trapbar DL @ 205# Ice Barrel 58 degrees 1 minute |
Re: The Shed 'O Pain
September 6, 2023
WARM UPS Lock 3 Shoulder Routine 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 3, 2, 1 each arm @ 35, 53, @ 62# 30 Minute EMOM 10 KB Swings 53# 12 push ups 10 Alt Skater Squats -20, -20, -10, -10, -10# 2 rope ascents 15? 50 single unders 5 ab wheel roll outs 5 rounds Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups September 7, 2023 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Deep Squat Hold Ice Barrel 54 degrees 1 minute September 9, 2023 Bouldered at Rock Mill with Kent and others. Flashed the new purples and blues. Quickly did one orange and worked on another orange and a white. Finished by doing all blues but one and a few purples. September 10, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 5 reps each side 25, 30, 40# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Goblet Squat x 8 reps 53, 62, 70# 60 seconds See-Saw KB Presses x 8 reps 35s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs 5 rounds 13:02 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 56 degrees September 11, 2023 WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Deep Squat Hold Ice Barrel 54 degrees 1 minute |
Re: The Shed 'O Pain
Tuesday, 9/12/23
3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 4, Workout 2 Every 60 seconds 1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds +0 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -10# 3. Closed Crimp 3 sets of 3-6-9-12 -35# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 dips 10 x 1 rep Trapbar DL @ 205# Ice Barrel 54 degrees 1 minute Wednesday, 9/13/23 Warm UPS Lock 3 Shoulder Routine 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 10 alternating @ 53# 30 Minute EMOM 10 KB Swings 62# 15 push ups 10 Alt Skater Squats -20, -20, -10, -10, -10# 2 rope ascents 15? 50 single unders 6 ab wheel roll outs 5 rounds Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 58 degrees 1 minute September 14, 2023 Warm UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 59 degrees 1 minute |
Re: The Shed 'O Pain
Saturday, September 16, 2023
Climbed at Hinckley with Kent and Randy. Main Wall. Good conditions and climbed well. Sunday, September 17, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 5 reps each side 25, 30, 40# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Double KB Front Squat x 5 reps 35s 60 seconds One Armed BOSU Ball KB Bench Press x 5 reps 53# 60 seconds Neutral Grip Pull ups x 5 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) One Armed Farmer?s Carry 62# KB 5 rounds (Start and finish with Push) 12:15 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 50 degrees Monday, September 18, 2023 WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes -33 Couch Stretch Frog stretch Ice Barrel 58 degrees 1 minute Tuesday, September 19, 2023 2 Problems 2 Trapbar Deadlifts @ 205# 10 push ups 10 pronators each arm 5 rounds 2 Problems 15 Band Pull Aparts 20 Flexbar Wrist Extension 3 rounds Wednesday, September 20, 2023 WARM UPS Lock 3 Shoulder Routine 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 12 @ 53# (6 each arm) 15 rounds of: EMOM Armor Building Complex 3-1-2 35# KBs (Last round w/44s) 3 cleans 1 press 2 front squats 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 62 degrees |
Re: The Shed 'O Pain
Thursday, September 21, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes -33 Couch Stretch Frog stretch Saturday, September 23, 2023 Climbed at Rock Mill with some of the regulars. Climbed the 4 new blues and 2 of the new whites. Been a long time since I?ve done 2 whites in one session. Sunday, September 24, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 5 reps each side 25, 30, 40# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Reverse Alternating Lunges x 6 reps 2 25# DBs 60 seconds Dips x 3 reps 60 seconds Pull ups x 3 reps (Pronated 2 sets +20#, Supinated 2 sets +20#, 4 sets Ring Pull ups 20, 20, 10, 0#) 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs 5 rounds 12:45 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 54 degrees Monday, September 25, 2023 WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes -33 Couch Stretch Frog stretch Ice Barrel 60 degrees 1 minute Tuesday, 9/26/23 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Variable Depth Edge Rail 3 sets of 3-6-9 seconds 0, 5, 10# 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -20, -15, -10 3. Closed Crimp 3 sets of 3-6-9-12 -45, -35, -25# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 dips 10 x 1 rep Trapbar DL @ 205# Ice Barrel 60 degrees 1 minute Wednesday, September 27, 2023 WARM UPS Lock 3 Shoulder Routine 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 144 @ 53# (7 each arm) 20 rounds of: EMOM Armor Building Complex 3-1-2 35# KBs 3 cleans 1 press 2 front squats 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 58 degrees |
Re: The Shed 'O Pain
Thursday, September 28, 2023
WARM UPS Lock 3 Shoulder Routine 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 Zone 2 IC4 Bike Workout 45 minutes -33 Couch Stretch Frog stretch Saturday, September 30, 2023 Bouldered at Rock Mill with Kent, Randy, and others. Quickly sent the new purples, blues, and one orange. Worked a few harder problems for awhile and then repeated several blues and one orange. Sunday, October 1, 2023 WARM UPS Lock 3 Shoulder Routine 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 5 reps each side 25, 30, 40# 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 Skater Squats -20, -10, 0# BOSU KB Bench Press 53s Neutral Grip Pull Up 30, 20, 10# Rogue Echo Bike 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:07 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups (1 w/8#) Couch Stretch Frog stretch Ice Barrel 1 minute 53 degrees |
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