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Re: The Shed 'O Pain
Saturday 8/6/22
Bouldered at Rock Mill with Kent and Justin. I sent a hard orange in the cave. 1.8 mile walk later. Sunday 8/7/22 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# 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 of: Trapbar Deadlift x 1 rep 225# (5 reps total) Goblet Squats x 6 reps 60# 30-60 seconds Bench Press x 6 reps 115# 30-60 seconds TRX Inverted Row x 6 reps +20# 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer’s Walk 2-53# KBs (up and down sidewalk) 5 rounds 13:48 1.5 mile walk in the evening. |
Re: The Shed 'O Pain
Monday 8/8/22
Zone 2 walk on the treadmill. 45 minutes. Tuesday 2 problems 10 push ups 10 second 2-finger hang 10 pronators 5 rounds EMOM -One problem on steep wall. Wednesday 8/10/22 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 TGUs 2 @ 35, 44, 53, 62, 70# 30 Minute EMOM 10 KB Swings 62# 5 dips 5 Assisted Skater Squats each leg -20% 5 pullups 50 single unders 6 ab wheel roll outs 5 rounds 3 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 sets of 10 tib raises 3 sets of 20 Flexbar wrist extensions |
Re: The Shed 'O Pain
New River Trip
W/Norm August 11, 12, & 13 Thursday Summersville Ragged Reaction 5.9 Satisfaction Guarantee11a Useless Beauty 10a/b Friday Bubba City Wunderkind 5.6 Hi-C 5.10a St. Pauli Girl 5.10b/c Bubbaweiser 5.10d Fired for Sandbagging 5.12a Immaculate Combustion 5.10d Saturday Endless Party in my Mind 10b Freaky Stylee 12a Stuggled to the crux (didn’t fall) and then couldn’t do the crux move. Took a few good whippers. I’ll be back. George of the Gorge 5.9 (twice) Sunday August 14, 2022 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 45# 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) R Alt Lunges x 8 reps each leg 50# 60 seconds KB Banded Press x 8 reps 35# 60 seconds Pull/Chin Up x 8 reps (4+4) 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises 3 ring muscle ups 3 sets of 20 Flexbar wrist extensions Elbow Flossing |
Re: The Shed 'O Pain
Monday 8/15/22
Zone 2 walk on the treadmill. 30 minutes. Tuesday 8/16/22 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 TGUs 2 @ 35, 44, 53, 62, 70# 30 Minute EMOM 5 KB Swings 88# 12 Push Ups 5 Goblet Squats 60# 2 15’ Rope Ascents 50 single unders 7 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches 2 sets of 10 tib raises 2 sets of 20 Flexbar wrist extensions 1.5 mile walk later. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hold 10 pronators 5 rounds Climbed strong. Good conditions. Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. Campus Rung by Door: 3 sets of 3-6-9 +10# (+15 next time) 2. 4 finger (RPTC): 3 sets of 3-6-9 +20# (+35 next time) 3. Full Crimp (RPTC) sets of 3-6-9 -20# Worked in 10 sets of 10 band pull aparts and deep squat holds. |
Re: The Shed 'O Pain
Yesterday Evening
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds Today (8/18/22) 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 45# 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) ATG Split Squat x 6 rep each leg 35# KB 60 seconds KB Bench Press x 6 reps 53# KBs 60 seconds TRX Inverted Row x 6 reps + 35# 60 seconds Rogue Echo Bike 2 miles for time: 5:02 70 calories Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of 10 tib raises 3 ring muscle ups 3 sets of 20 Flexbar wrist extensions |
Re: The Shed 'O Pain
Friday 8/19/22
Zone 2 walk on the treadmill. 45 minutes. 1.5 mile walk in the evening. Saturday 8/20/22 Climbed at Rock Mill Kent, Jeff, and many others. Climbed 3 blues and a really hard purple. A lot of new problems I wanted to send. I did a few. Sunday 8/21/22 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, 35, 45# 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 3 205# 30 seconds Dips x 3 reps 30 seconds Pronated/Supinated Grip Pull Ups x 3 reps +20# 30 seconds Rogue Echo Bike 10 calories :33 20 calories 2:41 30 calories 5:42 20 calories 8:03 10 calories 9:34 1 minute between efforts 3 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 sets of 10 tib raises 3 sets of 20 Flexbar wrist extensions |
Re: The Shed 'O Pain
8/22/22
Zone 2 walk on the treadmill. 45 minutes. 1.5 mile walk in the evening. BP 124/68 7:31 pm 8/23/22 2, 3, 4 problems 10, 20, 20 KB Snatches 35# each arm 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 +15# 2. 4 finger (RPTC): 3 sets of 3-6-9 +35# 3. Full Crimp (RPTC) sets of 3-6-9 -20# Worked in 10 sets of 10 band pull aparts and 10 Push ups Deep Squat Holds 8/24/22 BP 116/64 9:30 pm 8/25/22 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# 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 of: Trapbar Deadlift x 1 rep 225# ATG Split Squat x 6 reps each leg 35# 30-60 seconds Double DB Press x 6 reps 40# DBs 30-60 seconds TRX Inverted Row x 6 reps +35# 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 8:46 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 2 sets of 10 tib raises 3 ring muscle ups |
Re: The Shed 'O Pain
Friday 8/26/22
1.5 mile walk in the evening. Saturday 8/27/22 Climbed at Rock Mill Kent and others. Climbed the two new purples and blues. Sent a hard blue I had tried last Saturday. I also flashed two oranges. 1.5 mile walk in the evening. Sunday 8/28/22 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 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 x 5 sets Double KB Front Squats 35s x 4 reps 60 seconds Bench Press x 4 reps 115, 125, 135# 60 seconds Pronated/Supinated Grip Pull Ups x 4 reps +10# 60 seconds Rogue Echo Bike x 15 calories Farmers Walk around house and through garage 4 rounds 9:24 3 sets of 15 Reverse Hypers 120# Banded Hip Stretches 3 sets of 10 tib raises 3 ring muscle ups |
Re: The Shed 'O Pain
8/29/22
Zone 2 walk on the treadmill. 45 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 BP 118/70 9:30 8/30/22 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 53# 5 dips 10 alternating reverse lunges 25# DBs 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Stretches |
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