Re: The Shed 'O Pain
 

10/13/19
Spent the weekend at the New with the wife and friends. Pretty rainy on Saturday. So we saw some touristy sites and ate an early dinner. We did manage a 3 mile hike to Long Point. Beautiful! Later. we did an Escape Room which turned out to be quite fun. We even solved it!
Today we climbed for a few hours and headed out. I did two trad routes which I haven't done in years. Super fun!

After a 5.5 hour drive home I got a little work done in the Shed.
10 kettlebell swings 35, 44, 53, 62, 70#
10 push ups
5 rounds

1 Trapbar Deadlift @ 225#
10 push ups
5 rounds

I also squeezed in 3 sets of:
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
20 Flexbar Wrist Extensions

I plan on a 1.5 mile walk later.

Re: The Shed 'O Pain
 

10/14/19
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 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

5 sets of:
1 Turkish get up each arm 35, 44, 53, 62, 70#
30 seconds rest
1 trapbar deadlift @ 225#
30 seconds rest

15 kettlebell swings
5 goblet squats
1 ring muscle up
10 rounds
16:42

Re: The Shed 'O Pain
 

10/15/19
1 problem
10 push-ups
1 problem
10 push ups
5 Bulgarian Goat Bag Swings 35, 44, 53, 62, 70#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -5#

Worked 5 sets of 1 Trapbar Deadlift @ 225#
Deep Squat Holds

Re: The Shed 'O Pain
 

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

2-3-5-2-3-5-2-3
Double Kettlebell Front Squat 53#
One-armed KB Bench Press 53#
Neutral Grip Pull Up 10, 20, 30#
Worked in 5 x 1 Trapbar Deadlift @ 225#

Rogue Echo Bike
For Time:
10 calories :38
20 calories 2:50
30 calories 5:56
20 calories 8:19
10 calories 9:54
Rest 1 minute between efforts.

Re: The Shed 'O Pain
 

10/17/19
3 problems
10 push-ups
10 kettlebell swings 35, 53, 62#
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -5#

Worked in:
5 sets of 1 Trapbar Deadlift @ 255#-Felt heavy!
5 X 5 Ab Wheel Roll Outs
Deep Squat Holds

Re: The Shed 'O Pain
 

10/19/19
Yesterday
Bouldered at Rock Mill with Jeff. Sent some good problems. Fun as always. Pretty beat up after a hard session.
2 mile walk later at home.

Today
10/20/19
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 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

5 sets of:
1 Turkish get up each arm 35, 44, 53, 62, 70#
30 seconds rest
1 trapbar deadlift @ 225# Felt light today. On the last rep I put 275# on. It easily went. A confidence boost I needed. 255 felt so heavy the other day.
30 seconds rest

Armor Building Workout
Double Kettlebells 35s
2 cleans
1 press
3 front squats
10 rounds on the minute.
 Not too bad. 44s would be challenging.

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
51 calories
I hadn't done this workout in a while. Surprised myself with a PR.

Shin box progressions.

A two mile walk will happen later too.

Re: The Shed 'O Pain
 

10/21/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
DB Bench Press x 10 reps 40s
30 seconds rest
Inverted Neutral Grip Row x 8 reps
30 seconds rest

15 calories Rogue Echo Bike
2 ring muscle ups
15 kettlebell swings
3 rounds
9:54

1.5 mile walk after dinner. I'm slowly running out of daylight.

Re: The Shed 'O Pain
 

2 problems
10 push-ups
5 Goat Bag Swings
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -5#

Worked in:
5 sets of 1 Trapbar Deadlift @ 225#
10 sets of 10 pushups

Re: The Shed 'O Pain
 

10/23/19
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 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

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
Double KB Press x 5 reps 35s
30 seconds rest
Pronated Grip Strict Pull ups x 5 reps 20, 15, 10, 10, 0#
30 seconds rest

10 calories Rogue Echo Bike
15 kettlebell Swings
20 Double Unders
5 rounds
12:42

Re: The Shed 'O Pain
 

Drove down to the New Thursday night and climbed Friday with Lisa belaying. I climbed at Cotton Top. I did 9 pitches altogether. I attempted 3 goes at a nice 12a. It was pretty steep and kind of thuggy. It had some very cool moves. We also did some hiking and saw the fall leaves. Very nice. We drove home yesterday.

Saturday
I cleaned the Shed and worked in 5 sets of 1 Trapbar Deadlift @ 225#.

Today 10/27/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
2 TGUs 35, 53, 70, 53, 35#
30 seconds rest
Neutral Grip Pull ups x 3 reps
30 seconds rest

I was going to do some treadmill sprints but it wouldn't work. :(