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Re: The Shed 'O Pain
March 20, 2023
Zone 2 Treadmill Walk 45 minutes Quick Dip in Ice Barrel 38? Tuesday, March 21, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# 5 set of 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips 5 goblet squats 60# 2 rope ascents 8 Box Jumps 20? 6 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# Quick Dip in Ice Barrel 40? |
Re: The Shed 'O Pain
Wednesday, 3/22/23
3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 2 Every 60 seconds 1. Open crimp on large Campus rung 4 sets of 3-6-9 seconds +45 2. 2-finger pocket 4 sets of 3-6-9 -15# 3. Closed Crimp 4 sets of 3-6-9 -30# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/23/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 45# 5 reps each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Alternating Reverse Lunges x 8 reps each leg 2 25# DBs 60 seconds Banded One Arm KB presses 35# 60 seconds TRX Rows x 8 reps +15# 60 seconds Rogue Echo Bike 10 calories :32 20 calories 2:43 30 calories 5:49 20 calories 8:12 10 calories 9:43 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Hip Stretches 2 ring muscle ups Ice Barrel 40? Quick Dip |
Re: The Shed 'O Pain
Saturday, March 25, 2023
Bouldered at Rock Mill with Jeff and Randy. Sent the new purples, blues, and one orange. Finished up by doing all the purples but one. Had a nice lunch afterwards with Lisa, Jeff, and Randy. Sunday, March 26, 2023 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 Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (5 sets) 4 sets: KB Goblet Squat x 6 reps 53, 62, 70, 70# One Armed DB Bench Press x 6 reps 53# Pronated Grip Pull ups x 6 reps Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 43 degrees 2 minutes |
Re: The Shed 'O Pain
March 27, 2023
Zone 2 Treadmill Walk 45 minutes Quick Dip in Ice Barrel 38? Tuesday, March 28, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# 5 set of 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips 5 goblet squats 60# 2 rope ascents 8 Box Jumps 20? 6 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# 1 minute in Ice Barrel 45? |
Re: The Shed 'O Pain
Wednesday, 3/29/23
3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 3, Workout 1 Every 60 seconds 1. Open crimp on large Campus rung 5 sets of 3-6-9 seconds +45 2. 2-finger pocket 5 sets of 3-6-9 -15# 3. Closed Crimp 5 sets of 3-6-9 -30# Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/30/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 35# 5 reps each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Alternating Reverse Lunges x 5 reps each leg 2 30# DB 60 seconds Banded One Arm KB presses x 5reps 35# 60 seconds TRX Rows x 5 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:11 2 sets of 15 Reverse Hypers 120# Couch Stretch 1 ring muscle up Ice Barrel 40? Quick Dip |
Re: The Shed 'O Pain
Saturday April 1, 2023
Bouldered at Rock Mill with Jeff and Randy. Sent the new purples, blues, and one orange. Finished up by doing several pinks and purples. Sunday, April 2, 2023 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 Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 3 sets of 15 reverse hypers 120# 3 sets: KB Goblet Squat x 8 reps 60# DB BOSU Ball One armed-KB Bench Press x 8 reps 53# Pronated/Supinated Grip Pull ups x 4/4 reps Rogue Echo Bike x 10 calories Farmer?s Walk around Shed + fire ring + tree (2-44# KBs) 5 rounds 9:50 2 sets of 15 Reverse Hypers 120# Couch Stretch 2 ring muscle ups Ice Barrel 54? 3 minutes (relatively balmy) Tweaked my back trying to deadlift. I was able to slowly work it out and was able to workout. We?ll see how it feels. |
Re: The Shed 'O Pain
April 3, 2023
Zone 2 Treadmill Walk 45 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:29 Ice Barrel 2 minutes 49? April 4, 2023 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 each arm/35, 44, 53, 62, 70# 30 Minute EMOM 15 KB Swings 53# 15 push ups 5 goblet squats 60# 2 15? rope ascents 8 box jumps 20? 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# 2 sets of 20 bird dogs 2 sets of 30 second side plank each side 2 minutes in Ice Barrel 49? |
Re: The Shed 'O Pain
Wednesday, April 5, 2023
Bouldered at Rock Mill with Justin and others. . Sent the new purples, blues, three orange and a white. Finished up by doing several pinks and purples. Afterwards, I did 15 minutes on a stationary bike. Zone 2ish. Thursday, April 6, 2023 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 Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 3 sets of 15 reverse hypers 120# 3 sets: Landmine Goblet Curtsy Squat x 8 reps each leg 15, 25, 25# Banded one arm press 35# x 8 reps each arm TRX Row x 8 reps +15# Rogue Echo Bike x 10 calories Farmer?s Walk around Shed + fire ring + tree (2-44# KBs) 5 rounds 8:32 2 sets of 15 Reverse Hypers 120# Couch Stretch 2 sets of 20 bird dogs 2 sets of 30 second side plank each side Ice Barrel 57ยบ 3 minutes (relatively balmy) |
Re: The Shed 'O Pain
April 7-9
New River Trip with Lisa. Climbed with Randy. Did a few routes on Friday and Saturday and then bouldered on Sunday at Meadow Top. Also did a ton of hiking over the weekend. April 10, 2023 Zone 2 Treadmill Walk 45 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:08 Ice Barrel 2 minutes 46? April 11, 2023 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 each arm/35, 44, 53, 62, 70# 5 sets of 2 Trapbar deadlifts @ 225@ 30 Minute EMOM 10 KB Swings 70# 15 push ups 5 goblet squats 60# 8 neutral grip pull ups 8 box jumps 20? 8 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Couch stretch Deep Squat Hold 1 minute in Ice Barrel 52? |
Re: The Shed 'O Pain
Wednesday, 4/12/23
3 problems 5 upside KB Presses each arm 20# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 4, Workout 2 Every 60 seconds 1. Open crimp on large Campus rung 5 sets of 3-6-9 seconds +45 2. 2-finger pocket 5 sets of 3-6-9 -15# 3. Closed Crimp 5 sets of 3-6-9 -30# Worked in: 10 sets of 10 band pull aparts 3 sets of 10 face pulls 30# Deep squat holds Thursday, 4/13/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 35# 5 reps each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Curtsy Squat x 8 reps each leg 50# (2 25# DBs) 60 seconds Banded One Arm KB presses x 8 reps 35# 60 seconds TRX Rows x 8 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:55 2 sets of 15 Reverse Hypers 120# Couch Stretch Deep Squat Hold Ice Barrel 60? Quick Dip |
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