Re: The Shed 'O Pain
 

Yesterday
Climbed at Rock Mill. No new problems. Repeated several blue and orange.

Today (8/22/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 35, 44, 53#
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
Trap Bar Deadlift 185, 205, 225#
One Arm Floor Press 53, 62, 70#
Neutral Grip Pull Up 10, 20, 30#

Rogue Echo Bike x 10 calories
Sandbag Carry 50# (around house, through garage, around shed, in shed)
Pull Up Bar Pull Over x 1 rep
5 rounds
11:59

Banded Hip Stretches
3 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

10 Turkish Get Ups @ 53#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 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
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

2 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. half crimp on small wooden rung by door: 3 sets of 3-6-9 20#
2. 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Full Crimp 3 sets of 3-6-9 -20#

Worked in:
5 sets of 6 ab wheel roll outs
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#
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:
Goblet Squat 60# DB x 6 reps
Dips x 6 reps
60 seconds rest
TRX Inverted Row x 6 reps +25#
60 seconds rest

Rogue Echo Bike
Reverse Tabata
30 calories
0.78 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

A good workout but not much zip. Very hot and it was my first day of my 27th year of teaching. Always tired after the first day.

Re: The Shed 'O Pain
 

Yesterday
Climbed at Rock Mill. One new blue and one orange.

Today (8/29/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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

6 sets of:
Trap Bar Deadlift x 4 reps 225#
60 seconds
One Arm Half Kneeling Press 35# x 4 reps
60 seconds
Neutral Grip Pull Up +10# x 4 reps
60 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree (1-53# & 1-62# KB)
5 rounds
8:45

Banded Hip Stretches
5 ring muscle ups
3 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

10 Turkish Get Ups @ 62#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 88#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 4 dips
4-5 4 dips
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

2 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. half crimp on small wooden rung by door: 3 sets of 3-6-9 15#
2. 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Full Crimp 3 sets of 3-6-9 -20#

Worked in:
5 sets of 6 ab wheel roll outs
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#
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 60# DB x 8 reps
DB Press x 8 reps 30# DBs
60 seconds rest
TRX Inverted Row x 8 reps +15#
60 seconds rest

Rogue Echo Bike
2 miles for time: 4:56
73 calories

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Re: The Shed 'O Pain
 

Climbed at Rock Mill with Kent. Four new blue problems and two new orange problems. Productive day.

Today (9/5/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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

8 sets of:
Trap Bar Deadlift x 3 reps 225#
60 seconds
One-armed KB Floor Press x 3 reps 62#, 70#
60 seconds
Neutral Grip Pull Up +20# x 3 reps
60 seconds

Rogue Echo Bike x 15 calories
Suitcase Carry 2 laps around Shed (one each arm) 62# KB
4 rounds
9:32

5 ring muscle ups
Banded Hip Stretches
3 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: 6 ea
Toe Touch Squat to Stand: 8

10 TGUs-4 @ 53 & 62, & 2 @ 70#

15 KBS 53#
5 Goblet Squats 53#
5 push ups
10 rounds
18:25

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#