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Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent and Randy. Climbed decently. New problems were hard. Tweaked my back a little. Later at home: Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Today (5/29/22) 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 Arm Bars x 5 reps 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 4 sets of: ATG Split Squat x 6 reps each leg 25, 30, 35, 45# 10 Deadlifts 88# 30-60 seconds One-armed floor press x 6 reps 53, 53, 62, 62# 30-60 seconds Supinated Grip Pull-ups x 6 reps 30-60 seconds Rogue Echo Bike 2 miles for time: 4:55, 73 calories, avg watts: 301, max 355 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Elbow flossing |
Re: The Shed 'O Pain
Yesterday
2.2 mile walk & 1.25 walk in the evening Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Today (5/31/22) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 10 TGUS/2 @ 35, 44, 53, 62, 70# Kettlebell Swings 53# 20-18-16-14-12-10-8-6-4-2 VMO Goblet Squats 40# DB 10-9-8-7-6-5-4-3-2-1 Push ups 10-9-8-7-6-5-4-3-2-1 18:06 - Hot today! Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
3 problems
15, 20, 15 Push ups 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. open crimp on Sloper on campus board: 3 sets of 3-6-9 +45# 2. 2 finger (RPTC): 3 sets of 3-6-9 -10# 3. Slopey crimp 3 sets of 3-6-9 -35, -25, -15# Worked in: 10 sets of 10 band pull aparts Deep squat holds |
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# Thoracic Bridges x 10 Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: ATG Split Squat x 8 reps each leg 35# 8 Trapbar Deadlifts 155# 30-60 seconds Dips x 8 reps 30-60 seconds Gorilla Row x 8 reps each arm 2-53# KBs 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday 6/4/22
Climbed at Cuyahoga Falls with Norm and Nahomi. A new outside area with some potential. Norm and others have put a lot of work into the area. Some good lead routes. I’ll be back. Later at home: Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Kind of a long day. Today 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, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets: Zombie Squats x 4 reps 45, 55, 65, 75, 85, 95# 30 seconds rest One-armed DB Bench Press x 4 reps 60# 30 seconds rest Supinated Grip Pull ups x 4 reps +20, +20, +15, +10, +5, +0 30 seconds rest Rogue Echo Bike x 10 calories Farmers Walk around shed, fire ring, and tree 53# KBs 5 rounds 8:08 3 ring muscle ups Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# |
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 Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# Later: 1.5 mile by Lake Erie. |
Re: The Shed 'O Pain
Yesterday (6/7/22)
Climb at Rock Mill with Kent and Justin Later-Walked 1.2 miles and Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Today 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 TGU’s each side 35, 53, 70# 3 rounds Kettlebell Rep Ladder 53# (150 total swings) -on the minute 5 5-10 5-10-15 5-10-15-20 5-10-15 5-10 5 KB Press Ladder (3-2-1) x 3, 35, 44, 53# Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# |
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 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 5 sets of: ATG Split Squat x 5 reps each leg 25, 30, 35, 40, 45# 10 KB Deadlift 88, 88, 88, 98, 98# 30-60 seconds Dips x 5 reps 30-60 seconds TRX Inverted Row x 5 reps +45, 25, 25, 25, 25# 30-60 seconds Rogue Echo Bike :20 sprint + 1:40 rest 5 rounds 55 calories (51 calories last time) Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 2 ring muscle ups My dad passed away last night. He had a stroke in February and steadily declined. In the end he was suffering so I'm grateful that has ended. My brother and I and our wives were there when he passed. We weren't super close but we had our times. He will be missed. Keep your powder dry, Dad. |
Re: The Shed 'O Pain
Friday (6/10/22)
Mowed the grass and then pushed the sled. Yesterday 6/11/22 Bouldered at Rock Mill with Kent and Randy. A pretty good day. One new blue and two new purples. I also repeated 2 additional blues and several purples. Later I took a 1.5 mile walk. Today 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# Arm bars x 5 each arm 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: Rear Foot elevated splint Squat x 8 reps each leg 25, 30, 35# 30 seconds rest One-armed Floor Press x 8 reps 53## 30 seconds rest Supinated Grip Pull ups x 8 reps 30 seconds rest Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:35 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# Elbow Flossing I’m going to try an ice bath today. Yikes! |
Re: The Shed 'O Pain
3.2 mile walk
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Flexbar Wrist Curls x 20 10 pronators 3 rounds Voodoo Floss for elbows Second ice bath. 6 minutes. The first 30 seconds or so are terrible. Not too bad after that. |
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