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Re: The Shed 'O Pain
Monday, May 15, 2023
Zone 2 Treadmill Walk 45 minutes Ice Barrel three minutes 60? Tuesday, May 16, 2023 WARM UPS Lock 3 Shoulder Exercises 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 10 Turkish Get ups 53# (5 each arm) Kettlebell Cyclone 35s 1 Double Swing 1 double clean 1 double snatch See-saw Press 1 Double KB Front Squat 15 round EMOM Couch Stretch 2 sets of 15 Reverse Hypers 120# Frog Stretch 3 ring muscles Ice barrel Dip 60? Quick Dip |
Re: The Shed 'O Pain
Wednesday, 5/17/23
5, 4, 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds Thursday, 5/18/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of TrapBar Deadlift x 2 reps 225# 3 sets of: Skater Squat x 8 reps each leg -15, -10, -10# 60 seconds BOSU Ball KB Bench Press x 8 reps 44s 60 seconds TRX Rows x 8 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:29 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 57? |
Re: The Shed 'O Pain
Saturday May 20, 2023
Bouldered at Rock Mill with Jeff and others. I had a good day. New purples, and new blues, One new orange and a new white. I also sent an orange I was working two weeks ago. Sunday, May 21, 2023 WARM UPS Neck Stretches 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 Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of 2 Trap-bar Deadlifts @ 225# 2-3-5-2-3-5-2-3 Goblet Squats 70# One-armed half knelling KB Press 35# Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:25 Standing Broad Jump-3 attempts 1. 5? 10? 2. 6? 5? 3. 6? 6? 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 60? 5 minutes |
Re: The Shed 'O Pain
Monday, May 22, 2023
Zone 2 Treadmill Walk 45 minutes Ice Barrel five minutes 60? Tuesday, May 23, 2023 WARM UPS Lock 3 Shoulder Exercises 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 10 Turkish Get ups 62# (5 each arm) 30 Minute EMOM 10 KB Swings 62# 5 dips 8 VMO goblet squats 40# 2 15? rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog Stretch 3 ring muscles Ice barrel Dip 60? Quick Dip Wednesday, May 24, 2023 3 problems 15, 20, 15 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 5 sets of 10 push ups Deep squat holds 10 x 1 rep Trapbar DL @ 225# |
Re: The Shed 'O Pain
Saturday May 27, 2023
Bouldered at Rock Mill with Jeff and others. I had another good day. New purples, one new blue, and one new orange. I also sent an orange I was working on last week (hard). Sunday, May 28, 2023 WARM UPS Neck Stretches 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 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of 2 Trap-bar Deadlifts @ 225# 2-3-5-2-3-5-2-3 Goblet Squats 70# One-armed BOSU Ball Bench Press 53# Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:29 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 60? 5 minutes |
Re: The Shed 'O Pain
Monday, May 29, 2023
Zone 2 Treadmill Walk 45 minutes Ice Barrel two minutes 64? Tuesday, May 30, 2023 WARM UPS Lock 3 Shoulder Exercises 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 10 Turkish Get ups 62# (5 each arm) 30 Minute EMOM 10 KB Swings 70# 5 dips 10 Alternating Skater Squats -20# 2 15? rope ascents 50 single unders 8 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog Stretch Ice barrel Dip 65? 2 minutes |
Re: The Shed 'O Pain
Wednesday, May 31, 2023
3 problems 15, 20, 15 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 5 sets of 10 push ups 10 x 1 rep Trapbar DL @ 225# Ice Barrel 3 minutes 70? (not cold enough) Thursday, 6/1/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps each side 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 of: Goblet Squats x 8 reps 60# 60 seconds One-armed KB Press 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 7:42 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 3 minutes 64? |
Re: The Shed 'O Pain
Saturday June 3, 2023
Bouldered at Rock Mill with Jeff and others. I had another good day. New purples, new blues, one new orange (sweet problem), Worked out a black with a bunch of guys and sent. First black in 5 years. Definitely soft, but I?ll take it. 1.5 mile walk later in the day. Sunday, June 4, 2023 WARM UPS Neck Stretches 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 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of 2 Trap-bar Deadlifts @ 225# 5 sets of: 10 alternating skater squats -20, -15, -10, -5, 0# 60 seconds BOSU Ball KB Bench Press x 5 reps 53s 60 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# Rogue Echo Bike x 10 calories Farmer Carry?s 2-44# KBs (Around the house in through the garage.) 5 rounds 9:35 3 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 62? 4 minutes Monday, June 5, 2023 Zone 2 Treadmill Walk 45 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 10:35 -Lisa worked in with me a few sets. I tried level 2 today. Ice Barrel two minutes 55 degrees Tuesday, June 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 Turkish Get Ups 10 reps (5 each side) 62# 30 Minute EMOM 10 KB Swings 70# 5 dips 5 VMO goblet squats 40# 2 15? rope ascents 50 single unders 6 ab wheel roll outs 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice barrel 2 minutes 53 degrees |
Re: The Shed 'O Pain
Wednesday, June 7, 2023
3 problems 15, 20, 15 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 1 Every 60 seconds 1. Small campus rung 4 sets of 3-6-9 seconds +15 2. 2-finger pocket 4 sets of 3-6-9 -10# 3. Closed Crimp 4 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 5 sets of 10 push ups 10 x 1 rep Trapbar DL @ 225# Ice Barrel 1 minute 59? Thursday, 6/8/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps each side 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 of: Alt Skater Squats x 8 reps each leg -20, -15, -10# 60 seconds See-Saw KB Press x 8 reps each arm 35# 60 seconds TRX Rows x 8 reps +15# 60 seconds Rogue Echo Bike 2 miles for time: 4:55 -Felt hard! I got a bad cough after this. Air quality isn?t the greatest today. I don?t if contributed or not. 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 2 minutes 47? |
Re: The Shed 'O Pain
Saturday June 10, 2023
Bouldered at Rock Mill. No new problems. Not a very productive day. I worked on a white and in the end I couldn?t do the start. I may try it again. Repeated the black from last week. 1.5 mile walk later + mowed the lawn. Sunday, June 11, 2023 WARM UPS Neck Stretches 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 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of 1 Trap-bar Deadlifts @ 225# 4 sets of: Goblet Squat x 6 reps 70# KB 60 seconds BOSU Ball KB Bench Press x 6 reps 53s 60 seconds Neutral Grip Pull ups x 6 reps +15, 10, 5, 0# Rogue Echo Bike x 10 calories Farmer Carry?s 2-53# KBs (Around the house in through the garage.) 5 rounds 10:30 3 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 52? 3 minutes |
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