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Re: The Shed 'O Pain
Monday 1/9/23
Zone 2 Treadmill Walk 45 minutes Ice barrel Dip 42º Tuesday 1/10/23 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 each arm/35, 53, 70# 10 rounds 15 kettlebell swings 44# 5 goblet squats 5 push ups 14:45 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Ice barrel Dip 38º Wednesday 1/11/23 3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 2 Every 60 seconds 1. Open crimp on sloper Campus rung 4 sets of 3-6-9 seconds +35 2. 2-finger pocket 4 sets of 3-6-9 -20# 3. Closed Crimp 4 sets of 3-6-9 -35# Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds |
Re: The Shed 'O Pain
Thursday, 1/12/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side 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 2 225# 3 sets Skater Squats x 5 reps each leg -20, -10, 0, 0, 0# 60 seconds Dips x 5 reps 60 seconds Pronated/Supinated Grip Pull ups x 5 reps 60 seconds Rogue Echo Bike 2 miles for time: 4:57, 72 calories 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 1 minutes 41º Saturday, 1/14/23 Bouldered at Rock Mill with Kent. Sunday, 1/15/23 AirBnB workout WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation 20 clams each side Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 15 kettlebell swings 5 goblet squats 5 push ups 10 rounds 20 minutes Stretches 2 mile walk with Lisa Monday, January 16, 2023 Zone 2 Treadmill Walk 45 minutes Ice barrel Dip 46º -2 minutes January 17, 2023 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# 3 x 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 12 Push-ups 10 alternating jumping lunges holding 2-10# DBs 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 1 minutes 44º |
Re: The Shed 'O Pain
Wednesday 1/18/23
3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hang-board Ladder Training Week 3, Workout 1 Every 60 seconds 1. Open crimp on sloper Campus rung 5 sets of 3-6-9 seconds +35 2. 2-finger pocket 5 sets of 3-6-9 -20# 3. Closed Crimp 5 sets of 3-6-9 -35# Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 1/19/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 30, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side 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 2 225# 3 sets Double KB Front Squat x 8 reps 35s 60 seconds KB Seesaw Press x 8 reps 35s 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:20 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 1 minute 46º |
Re: The Shed 'O Pain
Saturday, January 21, 2023
Bouldered at Rock Mill. Busy. Sunday, January 22, 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (3 sets) 4 Sets: Alternating Skater Squat x 6 reps each leg -20, -10, 0, 6# KB Floor Press on Bosu Ball x 6 reps TRX Inverted Row +25 10 calories Rogue Echo Bike’ 50 jump ropes 5 rounds 8:22 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 50º 3 minutes 1.7 mile cross country ski in the afternoon. I’m not very good. Hopefully I’ll get better. Monday, January 23, 2023 2.2 mile walk in the woods with Lisa. (Snow Day) Later… 45 minute Zone 2 Treadmilll Walk Ice Barrel 40º Quick Dip Tuesday, January 24, 2023 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# 3 x 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips 5 goblet squats 60# 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 36º Quick Dip |
Re: The Shed 'O Pain
Wednesday 1/25/23
3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hang-board Ladder Training Week 3, Workout 2 Every 60 seconds 1. Open crimp on sloper Campus rung 5 sets of 3-6-9 seconds +35 2. 2-finger pocket 5 sets of 3-6-9 -20# 3. Closed Crimp 5 sets of 3-6-9 -35# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Handstand holds Balance on BOSU Ball Thursday, 1/26/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# 3 sets 5 sets of: Double KB Front Squat x 5 reps 35s 30 seconds KB Seesaw Press x 5 reps 35s 30 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# 30 seconds Rogue Echo Bike 10 calories :32 20 calories 2:42 30 calories 5:48 20 calories 8:11 10 calories 9:41 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 2 minute 50º |
Re: The Shed 'O Pain
Saturday, January 28, 2023
Bouldered at Rock Mill. Climbed at lot with Justin, Randy, and Ross. I quickly sent the orange I was working on last week. Sent a few of the newer problems. Did a little work on the Tension Board. Finished up on the purples. Fun day. Sunday, January 29, 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (3 sets) 5-3-2-5-3-2-3-2 KB Front Squats 35, 44, 53s One-armed DB Bench Press 60# TRX Row +40# 10 calories Rogue Echo Bike 10 box jumps 20” 5 rounds 8:45 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 49º 2 minutes Monday, January 30, 2023 45 minute Zone 2 Treadmill Walk Ice Barrel 40º Quick Dip Tuesday, January 31, 2023 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# 3 x 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips 5 goblet squats 60# 2 15’ rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 47 degrees 1 minute Wednesday 2/1/23 3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hang-board Ladder Training Week 4, Workout 1 Every 60 seconds 1. Open crimp on sloper Campus rung 3 sets of 3-6-9-12 seconds +35 2. 2-finger pocket 3 sets of 3-6-9-12 -20# 3. Closed Crimp 3 sets of 3-6-9-12 -35# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Handstand holds |
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 @ 53# 3 x 2 trapbar deadlifts 225# 20 minutes: 15 kettlebell swings 53# 5 goblet squats 53# 1 ring muscle up 10 rounds on the 2 minutes 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches Ice Barrel 42 degrees 1 minute |
Re: The Shed 'O Pain
Saturday, February 4, 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (4 sets) 5 sets of: Rear foot elevated split squat x 5 reps each leg 35# KB 30 seconds KB Press x 5 reps 35s 30 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# 30 seconds 10 calories Rogue Echo Bike 50 single unders 5 rounds 8:45 Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Sunday, February 5, 2023 Rock Mill Monday, February 6 2023 45 minute Zone 2 Treadmill Walk Ice Barrel 43º 1 minute Tuesday, February 7, 2023 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# 4 x 2 trapbar deadlifts 225# 30 Minute EMOM 6 KB Swings 88# 15 push ups 5 goblet squats 60# Sloper campus lap 8 box jumps 20” 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 41º 1 minute Wednesday 2/8/23 3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hang-board Ladder Training Week 4, Workout 2 Every 60 seconds 1. Open crimp on sloper Campus rung 3 sets of 3-6-9-12 seconds +35 2. 2-finger pocket 3 sets of 3-6-9-12 -20# 3. Closed Crimp 3 sets of 3-6-9-12 -35# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Handstand holds Thursday, 2/9/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side 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 2 225# 4 sets Skater Squats x 8 reps each leg -20, -10, 0# 60 seconds Dips x 8 reps 60 seconds TRX Rows x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:57 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 43º 1 minute |
Re: The Shed 'O Pain
Saturday, February 11, 2023
Shed 2 problems 10 push ups 10 second 2-finger hang -20, -15, -10, -5, 0# 10 pronators each arm 10 minute EMOM 2 problems alternating on the minute. 10 problems total Before going back to the hang-board I will try to work up to 20 minutes. 20 total problems. Sunday, February 12, 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (4 sets) 2-3-5-2-3-5-2-3 Back Squat 95, 115, 135# KB Presses 35, 35, 44# Pronated Grip Pull Ups 0, 10, 20# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 41? 1 minute Monday, February 13, 2023 Zone 2 Treadmill Walk 45 minutes |
Re: The Shed 'O Pain
Tuesday February 14, 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 2 each arm/35, 44, 53, 62, 70# Trapbar Deadlift x 2 225# (4 sets) 30 Minute EMOM 10 KB Swings 62# 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# Ice barrel Dip 41? 1 minute Wednesday 2/15/23 Shed 3 problems 15, 20, 15 push ups 10 second 2-finger hang -20, -10, 0# 10 pronators each arm 3 rounds 15 minute EMOM 2 problems alternating on the minute. 15 problems total Ice barrel Dip 41? 1 minute Thursday, 2/16/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side 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 Squat x 5 reps 60# 60 seconds One-armed DB Bench Press x 5 reps each arm 60# 60 seconds TRX Rows x 5 reps +25# 60 seconds Rogue Echo Bike 10 Calories 50 Jump Ropes 5 rounds 8:12 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 46? 1 minute |
Re: The Shed 'O Pain
Saturday, February 18, 2023
Bouldered at Rock Mill with Jeff, Kent, and Randy. Quickly sent 4 purples, 3 blues, and 3 oranges. Worked on a white for awhile. Came close to sending. Finished by doing all the purples. Ate lunch with Lisa, Jeff, and Kent. Fun day. Sunday, February 19, 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (4 sets) 4 sets: Banded Spanish Goblet Squat x 6 reps 40, 40, 60, 60# KB Presses x 6 reps 35s Neutal Grip Pull Ups x 6 reps +10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 10:08 A guy stopped and chatted me up about my M1 Tank. 2 sets of 15 Reverse Hypers 120# Banded Hip Flexor Stretches 3 ring muscle ups Ice Barrel 48? 2 minutes Monday, February 20, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 70# Rest 2-3 3-4 3 Dips 4-5 3 Dips Rest 5-6 5 rounds Couch Stretch Deep Squat Hold 2 sets of 15 Reverse Hypers 120# 5 sets of 10 Pronators 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
February 21, 2023
Zone 2 Treadmill Walk 45 minutes Ice Barrel Quick Dip 43? Wednesday 2/22/23 Shed 3 problems 15, 20, 15 push ups 10 second 2-finger hang -20, -10, 0# 10 pronators each arm 3 rounds 20 minute EMOM 2 problems alternating on the minute. 20 problems total Ice barrel Dip 41? 1 minute Thursday, 2/23/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side 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# 60 seconds KB Floor Press x 8 reps 53s 60 seconds TRX Rows x 8 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:50 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 42? 1 minute |
Re: The Shed 'O Pain
Saturday, February 25, 2023
Bouldered at Rock Mill with Jeff and Kent. Quickly sent the two new purples, two new blues and one new orange. Spent a lot of time on a white that I was close to finishing. Maybe next week. 1.5 mile outside walk Sunday, February 26, 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (4 sets) 2-3?5-2-3?5-2-3 Double KB Front squats 35s KB Press 35s Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:57 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 50? 3 minutes February 27, 2023 Zone 2 Treadmill Walk 45 minutes Ice Barrel 44? Quick dip Tuesday, February 28, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 70# Rest 2-3 3-4 3 Dips 4-5 3 Dips Rest 5-6 5 rounds Couch Stretch 3 ring muscle ups 2 sets of 15 Reverse Hypers 120# 5 sets of 10 Pronators 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
Wednesday, 3/1/23
4 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Open crimp on large Campus rung 3 sets of 3-6-9 seconds +45 2. 2-finger pocket 3 sets of 3-6-9 -15# 3. Closed Crimp 3 sets of 3-6-9 -30# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/2/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side 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 Trapbar Deadlifts @ 225# 5 sets of: Goblet Squat x 5 reps 60# 60 seconds KB Press x 5 reps 35s 60 seconds TRX Rows x 5 reps +25# 60 seconds Rogue Echo Bike 10 Calories 50 Jump Ropes 5 rounds 8:23 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 44? Quick Dip |
Re: The Shed 'O Pain
Saturday, March 4, 2023
Bouldered at Rock Mill with Jeff, Kent, Justin, Randy, and Ross. Quickly sent the two new purples and two new blues. Sent last week?s white I was working on first go. Worked on an orange. Made some good progress. Finished up by doing several pink and purple problems. 1.5 mile outside walk Sunday, March 5, 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (5 sets) 2-3?5-2-3?5-2-3 Double KB Front squats 35s KB Bench Press 53s Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:41 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 48? 2 minutes |
Re: The Shed 'O Pain
March 6, 2023
Zone 2 Treadmill Walk 45 minutes Quick Dip in Ice Barrel 48? Tuesday, March 7, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# 30 Minute EMOM 10 KB Swings 70# 5 dips 5 goblet squats 60# 2 15? rope ascents 50 single unders 6 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# Quick Dip in Ice Barrel 44? Wednesday, 3/8/23 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. Open crimp on large Campus rung 3 sets of 3-6-9 seconds +45 2. 2-finger pocket 3 sets of 3-6-9 -15# 3. Closed Crimp 3 sets of 3-6-9 -30# Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/9/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 5 reps each side 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# 60 seconds SeeSaw KB Press x 8 reps 35s 60 seconds TRX Rows x 8 reps +15# 60 seconds Rogue Echo Bike 2 miles for time: 4:59 2 sets of 15 Reverse Hypers 120# Hip Stretches 3 ring muscle ups Ice Barrel 44? 1 minute |
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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 70# Rest 2-3 3-4 3 Dips 4-5 3 Dips Rest 5-6 5 rounds Couch Stretch Deep Squat Hold 2 sets of 15 Reverse Hypers 120# 5 sets of 10 Pronators 5 sets of 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
March 13, 2023
Zone 2 Treadmill Walk 45 minutes 1 minute in Ice Barrel 48? Tuesday, March 14, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# 5 set of 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 15 push-ups 5 goblet squats 60# 8 neutral grip pull ups 50 single unders 6 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# 1 ring muscle up 1 minute in Ice Barrel 52? |
Re: The Shed 'O Pain
Wednesday, 3/15/23
3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 1 Every 60 seconds 1. Open crimp on large Campus rung 4 sets of 3-6-9 seconds +45 2. 2-finger pocket 4 sets of 3-6-9 -15# 3. Closed Crimp 4 sets of 3-6-9 -30# Worked in: 7 additional sets of 10 push ups External Rotation 2 x 10 each arm 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/16/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 45# 5 reps each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: ATG Split Squat x 5 reps each leg 30# DB 60 seconds Kaos Press x 5 reps 70#s 60 seconds TRX Rows x 5 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:07 2 sets of 15 Reverse Hypers 120# Hip Stretches 2 ring muscle ups Ice Barrel 40? Quick Dip |
Re: The Shed 'O Pain
Saturday, March 18, 2023
Bouldered at Rock Mill with Justin, Randy, and Ross. Quickly sent the five new purples and three new blues. Worked on some harder problems but no sends. Finished up by doing several pink and purple problems. Sunday, March 19, 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (5 sets) 2-3?5-2-3?5-2-3 KB Goblet Squat 53, 62, 70# (Focused on slow descent, pause at bottom, and quickly up.) One Armed KB Floor Press 53, 62, 70# Neutral Grip Pull ups 30, 20, 10# Rogue Echo Bike 10 Calories 50 Jump Ropes 5 rounds 8:27 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 45? 2 minutes |
Re: The Shed 'O Pain
March 20, 2023
Zone 2 Treadmill Walk 45 minutes Quick Dip in Ice Barrel 38? Tuesday, March 21, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# 5 set of 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips 5 goblet squats 60# 2 rope ascents 8 Box Jumps 20? 6 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# Quick Dip in Ice Barrel 40? |
Re: The Shed 'O Pain
Wednesday, 3/22/23
3 problems Push ups 15, 20, 15 reps 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 2, Workout 2 Every 60 seconds 1. Open crimp on large Campus rung 4 sets of 3-6-9 seconds +45 2. 2-finger pocket 4 sets of 3-6-9 -15# 3. Closed Crimp 4 sets of 3-6-9 -30# Worked in: 5 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/23/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 45# 5 reps each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Alternating Reverse Lunges x 8 reps each leg 2 25# DBs 60 seconds Banded One Arm KB presses 35# 60 seconds TRX Rows x 8 reps +15# 60 seconds Rogue Echo Bike 10 calories :32 20 calories 2:43 30 calories 5:49 20 calories 8:12 10 calories 9:43 1 minute between efforts 2 sets of 15 Reverse Hypers 120# Hip Stretches 2 ring muscle ups Ice Barrel 40? Quick Dip |
Re: The Shed 'O Pain
Saturday, March 25, 2023
Bouldered at Rock Mill with Jeff and Randy. Sent the new purples, blues, and one orange. Finished up by doing all the purples but one. Had a nice lunch afterwards with Lisa, Jeff, and Randy. Sunday, March 26, 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Wind Mills x 5 reps each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Trapbar Deadlift x 2 225# (5 sets) 4 sets: KB Goblet Squat x 6 reps 53, 62, 70, 70# One Armed DB Bench Press x 6 reps 53# Pronated Grip Pull ups x 6 reps Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Ice Barrel 43 degrees 2 minutes |
Re: The Shed 'O Pain
March 27, 2023
Zone 2 Treadmill Walk 45 minutes Quick Dip in Ice Barrel 38? Tuesday, March 28, 2023 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 2 Turkish Get Ups @ 35, 44, 53, 62, 70# 5 set of 2 trapbar deadlifts 225# 30 Minute EMOM 10 KB Swings 70# 5 Dips 5 goblet squats 60# 2 rope ascents 8 Box Jumps 20? 6 ab wheel roll outs 5 rounds Couch Stretch 2 sets of 15 Reverse Hypers 120# 1 minute in Ice Barrel 45? |
Re: The Shed 'O Pain
Wednesday, 3/29/23
3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 3, Workout 1 Every 60 seconds 1. Open crimp on large Campus rung 5 sets of 3-6-9 seconds +45 2. 2-finger pocket 5 sets of 3-6-9 -15# 3. Closed Crimp 5 sets of 3-6-9 -30# Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts Deep squat holds Thursday, 3/30/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 35, 35, 35# 5 reps each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Alternating Reverse Lunges x 5 reps each leg 2 30# DB 60 seconds Banded One Arm KB presses x 5reps 35# 60 seconds TRX Rows x 5 reps +25# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 8:11 2 sets of 15 Reverse Hypers 120# Couch Stretch 1 ring muscle up Ice Barrel 40? Quick Dip |
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