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Re: The Shed 'O Pain
Yesterday
2 problems 10 push ups 10 second 2-finger hang 10 pronators 5 rounds 2 problems 6 Ab Wheel Roll Outs 5 rounds Today 3/11/21 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# Strict Pronated 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 Goblet Squat 80# (60# DB + 20# vest) KB Press 35, 25, 45# KBs Inverted Row 50# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:40 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 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 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trap-bar Deadlifts x 3 reps w/225# 30 seconds rest Dips x 3 reps 30 seconds rest Pronated Grip Pull Ups x 3 reps 20# 30 seconds rest Rogue Echo Bike x 10 calories Double Unders x 15 reps 5 rounds 7:36 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hang -20. -15, -10, -5, 0# 10 pronators 5 rounds 2 problems 7 Ab Wheel Roll Outs 5 rounds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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 5 sets of: 5 Goblet Squat 80# (60# DB + 20# vest) 30 seconds 5 KB Press 35# KBs 30 seconds 5 Inverted Rows +50# 30 seconds Complete four sets each of: Rogue Echo Bike 0.5 mile Kettlebell Swings x 30 reps 44# 11:17 I did this workout in Nov of 18 in 12:38. I used an Air-Dyne though. Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Saturday 3/20/21
Bouldered at Rock Mill with Kent. Three oranges and two blues. Today 3/21/21 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# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 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 Modified Sumo Deadlift 205, Dips Supinated Pull Up +10# Rogue Echo Bike x 15 calories Farmer’s Walk (70 & 62# KBs. One lap. Switch every round.) 9:20 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 7 kettlebell Swings 0-1 88# 1-2 7 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
2 problems
15 push ups 10 second 2-finger hang -20. -15, -10, -5, 0# 10 pronators 5 rounds 2 problems 8 Ab Wheel Roll Outs 5 rounds |
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 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 15 kettlebell swings 5 goblet squats 3 dips 10 rounds 18:30 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
3/27/21
Bouldered at Rock Mill with Kent 3/28/29 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# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 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 Single Leg Deadlift Banded Overhead Press w/ 2-35# KBs TRX Row +50# Rogue Echo Bike 10 calories :36 20 calories 2:50 30 calories 5:51 20 calories 8:15 10 calories 9:46 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups 5/28-5/30 Trip to New with wife. Lots of hiking and a little climbing. Climbed Team Machine (12a) clean on TR. Great conditions for technical slab. Workout today when I got home. 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 Turkish gets up @ 53# 100 kettlebell swings @ 53# 4:46 10 minute EMOM 10 push ups + 10 band pull aparts Band Hip Stretches 2 sets of 15 Reverse hypers @ 210# |
Re: The Shed 'O Pain
3/31/21
Bouldered at Rock Mill with Kent 4/1/21 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# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 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 rear foot elevated split squat 25# DBs One Arm Floor Press 53, 62, 70# Neutral Grip Pull Up +20# Rogue Echo Bike Reverse Tabata 10/20 x 8 sets 33 calories Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# 5 ring muscle ups Back started acting up a bit. We'll see what the next few days bring. |
Re: The Shed 'O Pain
4/3/21
Bouldered at Rock Mill with Kent 4/4/21 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# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm 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 6 reps 30 seconds rest Kettlebell Press x 6 reps 35s 30 seconds rest TRX Inverted Row x 6 reps +25# 30 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:11 Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# 5 ring muscle ups [url]https://youtu.be/wjYNzITBDqg[/url] WFS |
Re: The Shed 'O Pain
Yesterday 4/6/21
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, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 3-4 3 ring dips 4-5 3 ring dips Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# Today 4/7/21 3 problems 5 kb windmills each arm 35# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 20# 2. 3 finger (RPTC): 3 sets of 3-6-9 3. Full Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 pushups Deep Squat Holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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 of: 8 Goblet Squats 60# DB 30 seconds 8 KB Press 40# DBs -hard 30 seconds 8 Neutral Grip Pull Ups 30 seconds 10 minutes: Rogue Echo Bike 3.76 119 calories Maintained 60-62 rpm Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# |
Re: The Shed 'O Pain
4/10/21
Bouldered at Rock Mill with Kent. 4/11/21 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# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm 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 Trap-bar Deadlift 185, 205, 225# (1 w/245, 1 w/275# at the end) One-Armed KB Press 53, 62, 70# TRX Inverted Row +50 Sandbag Rogue Echo Bike x 15 calories Farmer’s Walk + Waiters Walk around Shed 35 up + 53 down (switch arms and direction each round) 4 rounds 9:11 Banded Hip Stretches 5 ring muscle ups 4 sets of 25 Reverse Hypers 160# |
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 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# |
Re: The Shed 'O Pain
3 problems
Push ups 15, 20, 20 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 20# 2. 3 finger (RPTC): 3 sets of 3-6-9 20# 3. Full Crimp 3 sets of 3-6-9 -25# Worked in: 5 sets of 8 ab wheel roll outs Deep Squat Holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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 Goblet Squats 60# DB + 20# vest Dips Pronated Grip Pull Ups +10# 20 double unders Rogue Echo Bike x 10 calories 5 rounds 7:50 Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# |
Re: The Shed 'O Pain
New River trip over the weekend with Lisa, Kent, and Jason. Fun trip. Highlights include Tongulation and Bubba on a Landscape.
Today 4/19/21 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, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 7 kettlebell Swings 0-1 88# 1-2 7 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# |
Re: The Shed 'O Pain
3 problems
Push ups 10, 20, 20 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. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 20# 2. 3 finger (RPTC): 4 sets of 3-6-9 3. Full Crimp 4 sets of 3-6-9 -25# 5 sets of 8 ab wheel roll outs Deep Squat Holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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 225# KB Press 35# KBs Neutral Grip Pull Up +10, 20, 30# Rogue Echo Bike (20 seconds work + 40 seconds rest) x 10 rounds 78 Calories 1.73 miles Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Yesterday
4/24/21 Bouldered at Rock Mill with Kent. Really good day. 4 blues, 2 oranges, and 2 whites. One of the whites was pretty easy. The other one was small crimps and beta intensive footwork. My strengths. Today 4/25/21 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# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Front Squat x4 95# 30 seconds Dips x 4 30 seconds TRX Rows x 4 +50# sandbag 30 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:50 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
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 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 8 kettlebell Swings 0-1 88# 1-2 8 kettlebell Swings 1-2 Rest 2-3 10 push ups 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# Finished up with a few cartwheels in the yard. Nice day. |
Re: The Shed 'O Pain
3 problems
Push ups 15, 20, 15 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. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 20# 2. 3 finger (RPTC): 4 sets of 3-6-9 3. Full Crimp 4 sets of 3-6-9 -25# Worked in: 3 sets of 10 ab wheel roll outs 3 sets of 20 bird dogs 3 sets of 30 second side plank hold each side Deep Squat Holds balance training |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 40#
Neutral Grip Pull ups x 5 reps 0, 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 2 rounds 8 sets of: Trapbar Deadlift 225# x 3 reps 30-60 seconds KB Press 35-45# x 3 reps 30-60 seconds Neutral Grip Pull Ups x 3 reps +20# 30-60 seconds Rogue Echo Bike 10 calories :35 20 calories 2:45 30 calories 5:47 20 calories 8:10 10 calories 9:41 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Friday
4/30/21 Bouldered at Rock Mill with Kent and Ryan. No new set problems. Got an additional blue and white problem. Today 5/2/21 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# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm 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 60# DB 30 seconds KB Bench Press 53s x 8 30 seconds TRX Rows x 8 30 seconds Rogue Echo Bike x 15 calories Farmer’s Walk around perimeter of backyard 200’ 2-53# KBs 4 rounds 10:10 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
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 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 9 kettlebell Swings 0-1 88# 1-2 9 kettlebell Swings 1-2 Rest 2-3 3-4 3 dips 4-5 3 dips Rest 5-6 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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 3, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 5 sets of 3-6-9 20# 2. 3 finger (RPTC): 5 sets of 3-6-9 3. Full Crimp 5 sets of 3-6-9 -25# Worked in: 3 sets of 10 ab wheel roll outs 3 sets of 20 bird dogs 3 sets of 30 second side plank hold each side Deep Squat Holds balance training |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 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 5 sets of: Trapbar Deadlift 225# x 5 reps 30-60 seconds KB Press 35# x 5 reps 30-60 seconds Neutral Grip Pull Ups x 5 reps +10# 30-60 seconds Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 50 calories Banded Hip Stretches 5 Ring Muscle Ups 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Saturday
5/8/21 Bouldered at Rock Mill with Kent. A tough purple problem early took a lot of my energy but I eventually sent. Today 5/9/21 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# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm 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, 44s, 44s One-Armed Floor Press 62, 62, 70# TRX Row +50# Rogue Echo Bike 2 miles for time: 5:01 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 210# |
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 3, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 5 sets of 3-6-9 20# 2. 3 finger (RPTC): 5 sets of 3-6-9 3. Full Crimp 5 sets of 3-6-9 -25# Worked in: 3 sets of 5 KB Windmills each arm 35# 3 sets of 10 ab wheel roll outs 10 sets of 10 band pull aparts Deep Squat Holds balance training |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 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: Trapbar Deadlift 205# x 8 reps 60 seconds KB Press 35# x 8 reps 60 seconds Neutral Grip Pull Ups x 8 reps 60 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Saturday
5/15/21 Bouldered at Rock Mill with Kent. Pretty good day. I would have liked to have been at the New but it wasn’t in the cards. Today 5/16/21 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# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm 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 squats x 5 each leg (Supported) DB 40# 60 seconds Barbell Floor Press x 5 reps 115, 115, 135, 135, 135# 60 seconds TRX Inverted Rows x 5 reps +25 60 seconds “Lucky Sevens” Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps 7 Burpees 7 Kettlebell Swings (24 kg) 5 rounds + 7 reps Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
3 problems
Push ups 15, 20, 15 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. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20# 2. 3 finger (RPTC): 3 sets of 3-6-9-12 20# 3. Full Crimp 3 sets of 3-6-9-12 -25# Worked in: 3 sets of 5 KB Windmills each arm 35# 3 sets of 10 ab wheel roll outs Deep Squat Holds balance training |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 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 2-3-5-2-3-5-2-3 Trapbar Deadlift 225# Unstable KB Military Press 70# Neutral Grip Pull Ups 10, 20, 30# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:03 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Saturday
5/22/21 Bouldered at Rock Mill with Kent. Pretty good day. Three blues, three oranges, and one white. Today 5/23/21 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# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Goblet squats x 4 reps 60# DB + 20# vest 60 seconds Dips x 4 reps 60 seconds TRX Inverted Rows x 4 reps +35# 60 seconds Rogue Echo Bike 10 calories :34 20 calories 2:44 30 calories 5:46 20 calories 8:06 10 calories 9:39 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 rounds Worked in 5 sets of 20 Flexbar Reverse Wrist Curls Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
3 problems
Push ups 15, 20, 15 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. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20# 2. 3 finger (RPTC): 3 sets of 3-6-9-12 20# 3. Full Crimp 3 sets of 3-6-9-12 -25# Worked in: 3 sets of 5 KB Windmills each arm 35# 3 sets of 10 ab wheel roll outs Deep Squat Holds balance training |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 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 8 sets of: Trapbar Deadlift 225# x 3 reps 30 seconds rest One Armed KB Floor Press 53, 62, & 6 sets of 70# x 3 reps 30 seconds rest Neutral Grip Pull Ups 20# 3 reps 30 seconds rest Rogue Echo Bike x 15 calories Farmer’s Walk around Shed + fire ring + tree 1 72# + 1 62# KB Switch arms for each round 4 rounds 9:18 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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