Re: The Shed 'O Pain
 

Yesterday
Bouldered with Kent and Ryan at Rock Mill.

Today (8/16/20)
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
KB Front Squat 2 35# KBs
One-arm Floor Press 53, 62, 70#
Pronated Grip Pull Up 20#

Sprints Conditioning After a Lift
Week 1: (Sprint 12 seconds, rest 48) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches

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#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Quick and the Dead
10 kettlebell Swings 0-1 min 70#,
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions

Rogue Echo Bike
2 miles for time: 4:58

Banded Hip Stretches
Calf stretches

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Ryan. Last Wednesday until next summer.

Today (8/20/20)
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

4 sets of:
Rear-Foot Elevated Split Squat x 6 reps each leg 25# DB Goblet Style
60 seconds rest
One-Arm Landmine Push Press x6 reps each arm 45#+25#
60 seconds rest
Feet-Elevated Suspension Row x 6 reps
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:33

Sprints Conditioning After a Lift
Week 1: (Sprint 12 seconds, rest 48) x 10
5% grade @ 7.5 mph

Calf Stretches

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

Quick and the Dead
10 kettlebell Swings 0-1 min 53, 62, 62, 70, 70#,
10 kettlebell Swings 1-2
Rest 2-3
10 Push ups 3-4
10 Push ups 4-5
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions

Banded Hip Stretches

Re: The Shed 'O Pain
 

Saturday (8/22/20)
Bouldered at Rock Mill.

Today (8/24/20)
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#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

30 minute EMOM
1. 10 calories on Echo Bike
2. 5 Ab Wheel Rollouts
3. 5 dips
4. 5 Goblet Squats w/60# DB
5. 10 Kettlebell Swings 53#
6. 5 Ring Pull Ups

Banded Hip Stretches

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

10 Turkish Get Ups @ 53#

100 Kettlebell Swings @ 62#
10 on the minute for 10 minutes

Sprints Conditioning After a Lift
Week 1: (Sprint 13 seconds, rest 47) x 10
5% grade @ 7.5 mph

Hip Banded Stretches

Re: The Shed 'O Pain
 

2 problems
10-15-20-15-20 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

First time back on my wall for awhile. This took over an hour to complete. Had trouble remembering some of my problems. Climbed decently considering the heat. It's late August again.

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

2-3-5-2-3-5-2-3
Double KB Front Squat 35s
Double KB Press 35s
Neutral Grip Pull up 20#

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:36

Banded Hip Stretches

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

KB Windmills x 3 reps each arm
5 rounds
20, 20, 35, 35, 45#

Quick and the Dead
10 kettlebell Swings 0-1 min 62#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions
Worked in 5 sets of 10 pronators each arm

Banded Hip Stretches

Re: The Shed 'O Pain
 

3 problems
10-15-20-15-20 Push ups
10 second 2-finger hang
3 KB Windmills each arm 20, 35, 35, 44, 44# (These are starting to feel pretty good)
10 pronators each arm
5 rounds

Nice cool temps. Sent some harder problems. Starting to remember my problems.