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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 TGUÂ’s each side 35, 44, 53, 62# 10 Kettlebell Swings 5 pushups 10 rounds 62# 10:50 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# A cold shower afterwards. Felt good and puts me in a good frame of mind. |
Re: The Shed 'O Pain
Yesterday (6/15/22)
Climbed at Rock Mill with Kent and Justin. Three new purples and two new blues. Later-Walked 1.5 miles 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 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 4 sets: Assisted Skater Squats x 6 each leg 30 seconds rest -15, -15, -10, -10# 30 seconds rest Banded Unstable Bar Bench Press x 6 reps 35# KBs 30 seconds rest TRX Inverted Row x 6 reps +25# 30 seconds rest Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 15:03 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# Elbow VooDoo Floss |
Re: The Shed 'O Pain
Yesterday (6/18/22)
Climbed at Rock Mill with Kent and Dale. No new problems. Repeated 3 blues and all the purples. Worked on a white too. Maybe. Later-Walked 2 miles 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 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: Trapbar Deadlift x 8 reps 195# 30 seconds rest Banded KB Press x 8 reps 35# 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 + Sideways length of sidewalk) 5 rounds 14:43 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Elbow VooDoo Floss 3 x 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
Yesterday
3 mile walk in the morning & 1.7 walk in the evening Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5 Today (6/21/22) 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 10 TGUS/2 @ 35, 44, 53, 62, 70# 10 rounds of: 15 kettlebell swings 53# 5 goblet squats 40# 5 push ups E2MO2M Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Elbow Flossing |
Re: The Shed 'O Pain
Yesterday (6/22/22)
Climbed at Rock Mill with Norm, Kent, and Justin. Later: Walked a total of 3 miles. Morning and evening walk. Elbow work (extensions, pronators, floss, and stretches) Today (6/23/22) 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 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm bars x 5 each arm 35, 44, 53 (with twist at the top) 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, 40# 30-60 seconds One-armed floor press x 6 reps 53# 30-60 seconds TRX Inverted Row x 6 reps +25# 30-60 seconds Rogue Echo Bike x 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) 5 rounds 14:44 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Elbow VooDoo Floss 3 x 20 Flexbar Wrist Extensions Ice Bath |
Re: The Shed 'O Pain
Yesterday 6/24/22
5.5 miles total walking spread out in three walks. 3, 1, 1.5 Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 Today 6/25/22 2 problems 10 push ups (5 rounds) 10 second hang (5 rounds -20, -15, -10, -5, 0#) 10 pronators/20 Flexbar Wrist Extensions 10 rounds |
Re: The Shed 'O Pain
Today (6/26/22)
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 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 3 sets of: Kick Stand Trapbar Deadlifts x 4 reps each side 30-60 seconds Banded KB Press x 8 reps 30-60 seconds Pronated/supinated grip pull up x 4 reps each grip Rogue Echo Bike 10 calories :32 20 calories 2:40 30 calories 5:35 20 calories 7:54 10 calories 9:25 1 minute between efforts 9:25 PR Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
3 mile walk Today (6/28/22) Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) X 5 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# 10 rounds of: 15 kettlebell swings 53# 5 goblet squats 40# 5 push ups E2MO2MO2M A bit of a grind today. Banded Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# Elbow Flossing |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill. Two new blues. I need to finish a purple. 1.2 mile walk Today (6/30/22) 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 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm bars x 5 reps each arm 35, 35, 45# 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 35, 44, 53, 62, 62# 30-60 seconds One-armed Banded KB press x reps 35# 30-60 seconds Chest Supported Dumbbell Row x 5 reps 40# DBs 30-60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:38 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups 20 Flexbar Extentions Elbow Flossing |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent and Jeff. Sent a hard purple and a new blue problem. Also repeated 2 blues. Later: Walked 1.5 miles with Lisa and Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds Today (7/3/22) 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 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm bars x 5 reps each arm 35, 45, 45# 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 4 reps 195, 205, 215# 30-60 seconds KB Bench Press x 4 reps 45, 53# KBs 30-60 seconds Pronated/Supinated Pull Ups x 4 reps +10# 30-60 seconds Rogue Echo Bike 10 minutes 3.82 miles, 125 calories PR Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups 2 sets of 20 Flexbar Extensions Elbow Flossing |
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