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Re: The Shed 'O Pain
Yesterday (1/12/22)
2 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. open crimp on small wooden rung on campus board: 4 sets of 3-6-9 +10# 2. 2 finger (RPTC): 4 sets of 3-6-9 -15# 3. Full Crimp 4 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 5 sets of 6 Ab Wheel Roll Outs Deep squat holds Today (1/13/22) 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar 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 3 sets of: Bulgarian Split Squat x 8 reps each leg 1-40# DB 60 seconds rest Double KB Press x 8 reps 35# 60 seconds rest Mixed Grip Pull-ups x 8 reps (switch grips at 4) 60 seconds rest Rogue Echo Bike 2 miles for time: 4:56 Hard! Good. Heart rate peaked at 164 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
1/15/22
Climbed at Rock Mill with Jeff and Randy. Felt strong today. Sent an orange I was working on and unexpectedly sent a white I worked out with Randy. Today 1/16/22 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 30, 40, 60# 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 5 sets of: Trapbar Deadlift x 5 reps 185, 185, 205, 205, 225# One Armed KB Floor Press x 5 reps 53, 53, 62, 62, 62# TRX Inverted Rows +35# 21-15-9 Rogue Echo Bike x Calories Wallball Shots 20# 9:15 Last time I did it in 8:11. Couple of years ago. Banded Hip Stretches 3 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 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 2 TGUs each side 35, 44, 53, 62 & 1 w/70# 5 rounds Kettlebell Rep Ladder 62# (150 swings total) -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 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
3 problems
10, 15, 15 Push ups 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 2 Every 60 seconds 1. open crimp on small wooden rung on campus board: 4 sets of 3-6-9 +10# 2. 2 finger (RPTC): 4 sets of 3-6-9 -25# 3. Full Crimp 4 sets of 3-6-9 -35# Worked in: 10 sets of 10 band pull aparts 6 sets of 10 push ups Deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar 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 3 sets of: Goblet Squats x 8 reps 60# 60 seconds rest Double Floor Press x 8 reps 53# 60 seconds rest Neutral Grip Pull ups x 8 reps 60 seconds rest Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Sprints Conditioning After a Lift Week 1: (Sprint 10 seconds, rest 50 x 10 5% grade @ 7.5 mph Walk backwards for 5 minutes @ 2 mph w/5% grade. |
Re: The Shed 'O Pain
1/22/22
Climbed at Rock Mill. Two blues, one orange, and one white (flash). Today 1/23/22 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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 reps each arm 35, 44, 44# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Trapbar Deadlift x 8 reps 205# 60 seconds KB Press x 8 reps 35s 60 seconds TRX Inverted Rows x 8 reps +25# plate 60 seconds Rogue Echo Bike Reverse Tabata Protocol 10/20 x 8 33 calories 0.78 mile Banded Hip Stretches 3 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 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 2 TGUs each side 35, 44, 53, 62 & 1 w/70# 5 rounds Kettlebell Rep Ladder 62# (150 swings total) -on the minute 5 5-10 5-10-15 5-10-15-20 5-10-15 5-10 5 Push Up Ladder on the minute (100 push ups total) 5 5-10 5-10-15 5-10-15 5-10 5 Banded Hip Stretches 3 sets of 5 Nordic Curls 3 sets of 15 Reverse Hypers 120# 2 sets of 15 tib raises |
Re: The Shed 'O Pain
3 problems
10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. open crimp on small wooden rung on campus board: 5 sets of 3-6-9 +10# 2. 2 finger (RPTC): 5 sets of 3-6-9 -20, -15# 3. Full Crimp 5 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar 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: Goblet VMO Squats w/slant board x 6 reps 60 seconds rest KB Press x 6 reps 35, 35, 44# 60 seconds rest Ring Pull Ups x 6 reps (harder that a bar) 60 seconds rest Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of Nordic Curls x 6 reps 3 sets of 15 banded tib raises Sprints Conditioning After a Lift Week 2: (Sprint 11 seconds, rest 49 x 10) 5% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/7% grade. |
Re: The Shed 'O Pain
1/29/22
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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 thoracic bridges 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 225# 60 seconds Floor Press x 4 reps 62# 60 seconds TRX Inverted Rows x 4 reps +50# sandbag 60 seconds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of Nordic Curls x 6 reps 3 sets of 15 tib raises Sprints Conditioning After a Lift Week 2: (Sprint 12 seconds, rest 48 x 10) 5% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/7% grade. |
Re: The Shed 'O Pain
Sunday 1/30/22
Climbed at Rock Mill Two new blues and one orange. Tuesday (2/1/22) 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 2 TGUs each side 35, 44, 53, 62 & 1 w/70# 5 rounds Kettlebell Weight Ladder (100 swings total) -on the minute 44 lb x 10 reps 53 lb x 10 reps 62 lb x 10 reps 70 lb x 10 reps 88 lb x 10 reps X2 KB Press Weight Ladder 3-2-1/35, 44, 53# X 3 Banded Hip Stretches 3 ring muscle ups 3 sets of 15 Reverse Hypers 120# 3 sets of 15 tib raises Today (2/2/22) 3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 2 Every 60 seconds 1. open crimp on small wooden rung on campus board: 5 sets of 3-6-9 +10# 2. 2 finger (RPTC): 5 sets of 3-6-9 -25, -20, -15, -15, -15# 3. Full Crimp 5 sets of 3-6-9 -35, -30, -25, -25, -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds |
Re: The Shed 'O Pain
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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar 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 5 sets of: Goblet VMO Squats w/slant board x 6 reps 40, 40, 40, 40, 40# 60 seconds rest Floor Press x 5 reps 53, 53, 62, 62, 62# 60 seconds rest Ring Pull Ups x 5 reps 60 seconds rest Echo Bike For Time: 10 calories :32 20 calories 2:44 30 calories 6:09 20 calories 8:33 10 calories 10:08 Rest 1 minute between efforts. Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of Nordic Curls x 6 reps 3 sets of 15 banded tib raises |
Re: The Shed 'O Pain
2/5/22
Climbed at Rock Mill with Jeff. One blue, one orange, and one hard purple. Had other problems to work on but ran out of juice. Feeling a little beat up. Today 2/6/22 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 30, 40, 60# 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: Trapbar Deadlift x 8 reps 205# 60 seconds DB Bench Press x 10, 10, 20 reps 40# DBs 60 seconds TRX Inverted Row x 8 reps 60 seconds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 2 sets of Glute-Ham Raises x 6 reps Sprints Conditioning After a Lift Week 1: (Sprint 15 seconds, rest 45x 10 5% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/5% grade. |
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, 2, 2, 2, 1 each arm/35, 44, 53, 62, 70# 15 minute EMOM Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of Glute-Ham Raises x 6 reps 3 sets of 15 banded tib raises 3 sets of 20 cuban rotations 11# bar |
Re: The Shed 'O Pain
3 problems
10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 1 Every 60 seconds 1. open crimp on small wooden rung on campus board: 3 sets of 3-6-9-12 +10# 2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20# 3. Full Crimp 5 sets of 3-6-9-12 -35# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar 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: Goblet VMO Squats w/slant board x 6 reps 40, 40, 40, 40, 40# 60 seconds rest Floor Press x 5 reps 53, 53, 62, 62, 62# 60 seconds rest Ring Pull Ups x 5 reps 60 seconds rest Banded Hip Stretches 3 sets of 15 banded tib raises 3 sets of 15 Reverse Hypers 120# 3 sets of Glute-Ham Raises x 6 reps Sprints Conditioning After a Lift Week 1: (Sprint 20 seconds, rest 40x 10 5% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/5% grade. |
Re: The Shed 'O Pain
2/12/22
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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 reps 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 2-3-5-2-3-5-2-3 Trapbar Deadlift x 205, 225, 245# Hanging Band Overhead Press 70# TRX Inverted Rows 35# plate Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 51 calories Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of Glute-Ham Raises x 5 reps 3 sets of 15 tib raises |
Re: The Shed 'O Pain
Out of town (NH) due to a family emergency (Dad). Workout at hotel.
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Thoracic Spine Extension with Foam Roller Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 sets of: Goblet Squats x 10 reps 50# DB 30 seconds DB Bench Press x 10 reps 40, 45, 50, 50, 50# 30 seconds DB Row x 10 reps each arm 50# DB 30 seconds Sprints Conditioning After a Lift Week 1: (Sprint 20 seconds, rest 40 seconds) x 10 5% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/5% grade. Back is acting up a bit. A lot of driving in the last two days. |
Re: The Shed 'O Pain
3 problems
10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 2 Every 60 seconds 1. open crimp on small wooden rung on campus board: 3 sets of 3-6-9-12 +10# 2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20# 3. Full Crimp 5 sets of 3-6-9-12 -35# Worked in: 4 sets of 10 reverse hypers 140# 5 sets of 5 ab wheel roll outs 10 sets of 10 band pull aparts 2 additional sets of 10 push 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, 2, 2, 2, 1 each arm/35, 44, 53, 62, 70# 15 minute EMOM (On minute 5, 10, & 15 I did 2 cycles. 18 total) Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday 2/19/22
Climbed at Rock Mill with Kent and others. I sent 5 new purple problems. 2 were pretty hard. Later at home, two mile walk on treadmill with 5 minutes backwards at the end. 2.5 mph/6 % incline. 2/20/22 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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 reps 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 5 sets of: Supported One-legged Deadlift x 5 reps each leg 35, 44, 53, 62, 70# 30 seconds rest Dips x 5 reps 30 seconds rest Ring pull ups x 5 reps 30 seconds rest Rogue Echo Bike :20 Second Work :40 Seconds rest for 10 rounds. 76 calories, 1.78 miles Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 sets of Glute-Ham Raises x 5 reps |
Re: The Shed 'O Pain
3 problems
2 TGUs each arm 35, 44, 53, 62, 70/1 each 3 sets of 10 pronators each arm 5 rounds 10 sets of 10 second one arm lock off on pad edge on the minute. Alternate arms each minute. Worked in 10 sets of 10 push ups and band pull aparts (alternating). Climbed strong tonight. |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 reps 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 8 sets of: Trapbar Deadlift x 3 reps 3 sets @ 205, 3 @ 225, 2 @ 245# 30 seconds rest Banded KB press x 3 reps each arm 35# 30 seconds rest Rock Ring pull ups x 3 reps -4 sets w/four fingers, 4 sets w/three fingers 30 seconds rest Banded Hip Stretches 3 sets of 15 Reverse Hypers 70# 1 ring muscle up Sprints Conditioning After a Lift Week 1: (Sprint 20 seconds, rest 45x 10 6% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/6% grade. |
Re: The Shed 'O Pain
Yesterday 2/26/22
Climbed at Rock Mill with Kent, Jeff and others. I sent 3 new purple problems, 1 blue, 2 oranges, and 1 white. Pretty good day. 2/27/22 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 30, 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 5 sets of 5: Supported (for balance) Split Squats x 5 reps each leg 44# KB 30 seconds rest Dips x 5 reps 30 seconds rest TRX Inverted Rows x 5 reps 25# 30 seconds rest Rogue Echo Bike :20 Second Work :40 Seconds rest for 10 rounds. 75 calories, 1.77 miles 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 Turkish Get Ups 2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 62# 15 minute EMOM (On minute 3, 6, 9, 12, & 15 I did 2 cycles. 20 total) Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat Banded Hip Stretches 3 ring muscle ups 3 sets of 15 Reverse Hypers 120# Despite having a bit of a cold, I was moving pretty well tonight. |
Re: The Shed 'O Pain
Yesterday (3/2/22)
3 problems 10 push ups 10 second two finger hang 3 sets of 10 pronators each arm 5 rounds 10 sets of 10 second one arm lock off on pad edge on the minute. Alternate arms each minute. Worked in 10 sets of 10 band pull aparts and mobility work. Today 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 reps 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 of: Trapbar Deadlift x 6 reps 205, 205, 225, 225# 30 seconds rest KB Floor press x 6 reps each arm 53, 53, 62, 62# 30 seconds rest Neutral Grip pull ups x 6 reps 30 seconds rest Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups Sprints Conditioning After a Lift Week 1: (Sprint 20 seconds, rest 45x 10 6% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/6% grade. |
Re: The Shed 'O Pain
25 problems in the Shed
Worked in: 20 TGUs (10 each arm) 4 @ 35, 44, 53, 62, 70# 10 sets of 10 push ups 5 sets of 5 ab wheel roll outs 5 sets of 10 wrist pronators. |
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, 2, 2, 2, 2 each arm/35, 44, 53, 62, 62# 15 minute EMOM Kettlebell Cyclone 44s (quite a bit harder with 44s) Double swing Double clean Double snatch See-saw press Front squat Banded Hip Stretches 3 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday (3/9/22)
3 problems 10 push ups 10 second two finger hang 10 pronators each arm 5 rounds 10 sets of 10 second one arm lock off on pad edge on the minute. Alternate arms each minute. Worked in 5 sets of 10 band pull aparts, push ups and mobility work. Today 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps 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: Trapbar Deadlift x 8 reps 205, 215, 225# 30 seconds rest KB Floor press x 8 reps each arm 53# 30 seconds rest Inverted TRX Rows x 8 reps 30 seconds rest Rogue Echo Bike 20 seconds work + 100 seconds rest 8 rounds 76 calories, 1.51 miles Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday 3/12/22
Climbed at Rock Mill with Jeff and others. Sent some good problems. Not as many as I wanted. 3/13/22 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 35, 45, 53# 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 5: Goblet VMO Squats w/slant board x 5 reps 35, 45, 53, 53, 53# 30 seconds rest Dips x 5 reps 30 seconds rest Ring Pull Ups x 5 reps 30 seconds rest Sprints Conditioning After a Lift Week 1: (Sprint 20 seconds, rest 40) x 10 7% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/7% grade. 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 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# 30 Minute EMOM 10 KB Swings 53# 10 Push ups 5 Goblet Squats 60# 1 15’ rope ascent 20 Double Unders 5 ab wheel roll outs 5 rounds Banded Hip Stretches 3 ring muscle ups 2 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday 3/16/22
Climbed at Central Rock Gym in Syracuse. Nice gym. Sent a couple of V6s, V5s, and many easier problems. 3/17/22 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 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps each side 35# 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 Split Leg Squats x 8 reps each -2 25# DBs 30-60 seconds rest DB bench press x 8 reps 47.5# DBs 30-60 seconds rest Inverted TRX Rows x 8 reps 30-60 seconds rest Rogue Echo Bike x 10 calories Farmers Walk around shed, fire ring, and tree 53# KBs 5 rounds 8:34 Banded Hip Stretches 3 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 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# 30 Minute EMOM 12 KB Swings 53# 12 Push ups 8 Goblet VMO Squats w/slant board 40# 1 15’ rope ascent 20 Double Unders 6 ab wheel roll outs 5 rounds Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
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 30, 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 8 sets: Trapbar Deadlift x 3 reps 2 sets @ 195, 215, 235, 255# 30 seconds rest Half Kneeling KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45# 30 seconds rest Neutral Grip Pull ups x 3 reps +20# 30 seconds rest Sprints Conditioning After a Lift (Sprint 20 seconds, rest 40) x 10 7% grade @ 7.5 mph Walk backwards for 5 minutes @ 2.5 mph w/7% grade. Banded Hip Stretches 3 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 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# 30 Minute EMOM 10 KB Swings 62# 15 Push ups 8 Goblet VMO Squats w/slant board 40# 1 15’ rope ascent 8 20” Box Jumps 7 ab wheel roll outs 5 rounds Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
3 problems
10 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 +20# 2. 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9 0# Worked in: 5 sets of 5 Hip Extensions 10 sets of 10 band pull aparts 5 sets of 10 Bird Dogs Deep squat holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps 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: Goblet Squat x 8 reps 60# 30 seconds rest KB Floor press x 8 reps each arm 53# 30 seconds rest Inverted TRX Rows x 8 reps +15# 30 seconds rest Rogue Echo Bike 2 miles for time: 4:57, 72 calories Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
Yesterday 3/26/22
Climbed at Rock Mill with Kent and Jeff. Sent the two new blues pretty quickly. Worked on a new orange upfront for quite a long time. Finally sent it. Quickly sent another orange I had worked on last week. Pretty good day. 3/27/22 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 30, 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 4 sets: Banded KB Deadlift x 6 reps 88# w/black band (harder than I thought it would be) 30 seconds rest BB Floor Press x 6 reps 115, 115, 125, 135# 30 seconds rest Pull ups/Chin ups x 6 reps 30 seconds rest Rogue Echo Bike * 10 ROUNDS: * Sprint :30 / Rest :30 ~70 rpm 88 calories 2.31miles Banded Hip Stretches 3 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 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# 30 Minute EMOM 10 KB Swings 62# 15 Push ups 8 Goblet VMO Squats w/slant board 40# 2 15’ rope ascent 8 20” Box Jumps 8 ab wheel roll outs 5 rounds Hip Flexor Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups |
Re: The Shed 'O Pain
3 problems
10 Push ups 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. open crimp on Sloper on campus board: 3 sets of 3-6-9 +35# 2. 2 finger (RPTC): 3 sets of 3-6-9 -10# 3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9 +5# Worked in: 5 sets of 6 Hip Extensions 10 sets of 10 band pull aparts Deep squat holds |
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