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Re: The Shed 'O Pain
4 problems
5 kb snatches each arm 35# 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 small campus rung: 3 sets of 3-6-9 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups deep squat holds |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 10 Pronators 8 sets of: Trapbar Deadlift x 3 205# 30 seconds Double KB Press x 3 reps 35s, 35s, 44s, 44s, 44s, 44s, 44s, 44s 30 seconds TRX Inverted Rows x 3 reps +35# plate on chest 30 seconds Echo Bike 10 calories 10 kettlebell swings 53# 1 ring muscle ups 5 rounds 10:48 Banded Hip Stretches |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Always fun. Today (11/22/20) 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# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 35, 44, 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 Back Squat 95, 105, 115# One-armed KB Floor Press 53, 62, 70# Pronated Grip Pull Up 10, 20 ,30# Ab Wheel Roll Outs Rogue Echo Bike 25 Calories Double Unders x 25 reps 3 rounds 9:16 Banded Hip Stretches 5 ring muscle ups |
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4 w/10# DB between feet 4-5 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions and Deep Squat Holds. Hip Banded Stretches |
Re: The Shed 'O Pain
Yesterday
Bouldered at Shaker Rocks with Kent. Fun. Today (11/26/20) 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# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Band Waist-Resisted RDL x 10 reps w/88# KB 60 seconds rest Double KB Press x 5 reps 60 seconds rest TRX Inverted Rows x 3 reps +35# plate on chest 60 seconds rest 21-15-9 Rogue Echo Bike calories KB Swing 62# Ab Wheel Roll Outs Banded Hip Stretches 3 sets of 10 Reverse Hypers 50# |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. No new problems but I repeated several blue and one orange. Today (11/29/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 10 Pronators 2-3-5-2-3-5-2-3 Goblet Squat 53, 62, 70# One Armed KB Floor Press 53, 62, 70# Neutral Grip Pull up 10, 20, 40# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:33 PR Banded Hip Stretches 4 sets of 15 Reverse Hypers 50, 50, 70, 70# 5 ring muscle ups |
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up -4 w/10# DB 4-5 1 ring muscle up Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 70# |
Re: The Shed 'O Pain
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 2, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 +0# (+10 next time) 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15# 3. Full Crimp 4 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups 4 sets of 15 Reverse Hypers 70# deep squat holds |
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# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 35, 44, 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 x 3 reps 205# 60 seconds rest Double KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45# 60 seconds rest TRX Inverted Rows x 3 reps +45# plate on chest 60 seconds rest Rogue Echo Bike 50 calories for time 3:17 Banded Hip Stretches 4 sets of 10 Reverse Hypers 70# 5 ring muscle ups |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Today (12/6/20) 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 3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 10 Pronators 3 sets: Goblet Squat x 8 reps KB Floor Press x 8 reps Neutral Grip Pull up x 8 reps Rogue Echo Bike 10 calories :36 20 calories 2:48 30 calories 5:52 20 calories 8:16 10 calories 9:52 1 minute rest between efforts Banded Hip Stretches 4 sets of 10 Reverse Hypers 90# 5 ring muscle ups |
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