|
Re: The Shed 'O Pain
Yesterday
Climbed at Rock Mill. No new problems. Repeated several blue and orange. Today (8/22/21) 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 35, 44, 53# Strict Pronated 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 2-3-5-2-3-5-2-3 Trap Bar Deadlift 185, 205, 225# One Arm Floor Press 53, 62, 70# Neutral Grip Pull Up 10, 20, 30# Rogue Echo Bike x 10 calories Sandbag Carry 50# (around house, through garage, around shed, in shed) Pull Up Bar Pull Over x 1 rep 5 rounds 11:59 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 10 Turkish Get Ups @ 53# Quick and the Dead 0-1 8 kettlebell Swings 0-1 88# 1-2 8 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 of 20 Flexbar Wrist Extensions Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
2 problems
10 Push ups 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. half crimp on small wooden rung by door: 3 sets of 3-6-9 20# 2. 2 finger (RPTC): 3 sets of 3-6-9 -20# 3. Full Crimp 3 sets of 3-6-9 -20# Worked in: 5 sets of 6 ab wheel roll outs balance training |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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 of: Goblet Squat 60# DB x 6 reps Dips x 6 reps 60 seconds rest TRX Inverted Row x 6 reps +25# 60 seconds rest Rogue Echo Bike Reverse Tabata 30 calories 0.78 miles Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# A good workout but not much zip. Very hot and it was my first day of my 27th year of teaching. Always tired after the first day. |
Re: The Shed 'O Pain
Yesterday
Climbed at Rock Mill. One new blue and one orange. Today (8/29/21) 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 25, 30, 40# Strict Pronated 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 6 sets of: Trap Bar Deadlift x 4 reps 225# 60 seconds One Arm Half Kneeling Press 35# x 4 reps 60 seconds Neutral Grip Pull Up +10# x 4 reps 60 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (1-53# & 1-62# KB) 5 rounds 8:45 Banded Hip Stretches 5 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: 8/4ea 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 @ 62# Quick and the Dead 0-1 10 kettlebell Swings 0-1 88# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 4 dips 4-5 4 dips Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
2 problems
10 Push ups 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. half crimp on small wooden rung by door: 3 sets of 3-6-9 15# 2. 2 finger (RPTC): 3 sets of 3-6-9 -20# 3. Full Crimp 3 sets of 3-6-9 -20# Worked in: 5 sets of 6 ab wheel roll outs balance training |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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 3 sets of: Goblet Squat 60# DB x 8 reps DB Press x 8 reps 30# DBs 60 seconds rest TRX Inverted Row x 8 reps +15# 60 seconds rest Rogue Echo Bike 2 miles for time: 4:56 73 calories Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Climbed at Rock Mill with Kent. Four new blue problems and two new orange problems. Productive day.
Today (9/5/21) 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 25, 30, 40# Strict Pronated 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 of: Trap Bar Deadlift x 3 reps 225# 60 seconds One-armed KB Floor Press x 3 reps 62#, 70# 60 seconds Neutral Grip Pull Up +20# x 3 reps 60 seconds Rogue Echo Bike x 15 calories Suitcase Carry 2 laps around Shed (one each arm) 62# KB 4 rounds 9:32 5 ring muscle ups 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: 6 ea Toe Touch Squat to Stand: 8 10 TGUs-4 @ 53 & 62, & 2 @ 70# 15 KBS 53# 5 Goblet Squats 53# 5 push ups 10 rounds 18:25 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
3 problems
15 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. half crimp on small wooden rung by door: 4 sets of 3-6-9 20# 2. 2 finger (RPTC): 4 sets of 3-6-9 -20# 3. Full Crimp sets of 3-6-9 -20# Worked in: 5 sets of 5 Ab Wheel Roll Outs |
Re: The Shed 'O Pain
9/9/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# 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 3 sets of: Goblet Squat 70# KB x 8 reps 60 seconds rest KB Seesaw Press x 8 reps each arm 35s 60 seconds rest TRX Inverted Row x 8 reps +15# 60 seconds rest Rogue Echo Bike 10 calories :38 20 calories 2:50 30 calories 5:54 20 calories 8:15 10 calories 9:49 1 minute rest between efforts Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
Climbed at Rock Mill with Kent. Two new blue problems. Today (9/12/21) 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 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 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 225, 235, 245# Dips 0, 10, 20# Pronated Grip Pull Ups 0, 10, 20# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (2-53# KBs) 5 rounds 8:09 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 each arm/35, 53, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 10 push ups 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 3 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 2, Workout 2 Every 60 seconds 1. half crimp on small wooden rung by door: 4 sets of 3-6-9 20# 2. 2 finger (RPTC): 4 sets of 3-6-9 -20# 3. Full Crimp sets of 3-6-9 -20# Worked in: 5 sets of 5 bottoms up press 20# KB Deep Squat Holds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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 of: Double KB Squat x 6 reps 35s 60 seconds rest Floor Press x 6 reps each arm 53# 60 seconds rest TRX Inverted Row x 6 reps +25# 60 seconds rest Rogue Echo Bike * 10 ROUNDS: * Sprint :30 / Rest :30 68-72 rpm 92 calories 2.33 miles Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
Climbed at Rock Mill with Kent. One new blue problem, three new oranges, and one new white (flash). Today (9/19/21) 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 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets: Double KB Romanian Deadlift x 4 reps (band around knees) 62 + 70# KBs 30 seconds rest Half Kneeling KB Press x 4 reps each arm 35, 35, 35, 44, 44, 44# 30 seconds rest Offset hands Pull up x 4 reps (alt. hands) 30 seconds rest Rogue Echo Bike x 15 calories Farmer’s Walk around Shed + fire ring + tree (1 62# & 70# KB, alt hand each round) 4 rounds 8:47 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 1 muscle up |
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 each arm/35, 53, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 10 push ups 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 2 ring muscle ups |
Re: The Shed 'O Pain
3 problems
15, 20, 15 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. half crimp on small wooden rung by door: 5 sets of 3-6-9 20# 2. 2 finger (RPTC): 5 sets of 3-6-9 -20# 3. Full Crimp 5 sets of 3-6-9 -20# Worked in: 5 sets of 5 ab wheel roll outs Deep Squat Holds 4 x 15 reps Band Pull Apart |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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 3 sets of: Goblet Squat x 8 reps 60# DB + 20# Vest 60 seconds rest Alternating KB Press x 8 reps 35# KBs 60 seconds rest TRX Inverted Row x 8 reps +15# 60 seconds rest Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 51 calories Banded Hip Stretches 3 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
Climbed at Rock Mill. Three new blue problems, two new oranges. Still have a purple I need to finish. Might be awhile. Today (9/26/21) 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 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 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 225# 30 seconds rest KB Floor Press x 3 reps 53, 53, 62, 62, 62, 62, 70, 70# 30 seconds rest Pronated Pull ups x 3 reps +20# 30 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (Trapbar w/145#) 5 rounds 9:34 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 4 muscle up |
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 2 Every 60 seconds 1. half crimp on small wooden rung by door: 5 sets of 3-6-9 20# 2. 2 finger (RPTC): 5 sets of 3-6-9 -20# 3. Full 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 Balance Exercises |
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 each arm/35, 53, 70# 15 kettlebell swings 53# 5 goblet squats 53# 1 ring muscle up 10 rounds on the 2 minutes. Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
10/1/21-10/2/21 New River trip with Lisa. Climbed Friday with Lisa belaying at a new place near Beckley called Piney Creek Watershed. It's a small area with about 15 routes. I did 2 10s and 2 11s. Had to work out the second 10 and both 11s. Both went. A good place for one visit. Climbed Saturday with Brian Sabourin. We climbed at Upper Meadow. It was very busy. We did a 10, an 11, and a 12a. I narrowly missed redpointing the 11 and made it to the anchors on the 12. Not my best day but fun nonetheless. Drove home today.
Today (10/3/21) 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# 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 2-3-5-2-3-5-2-3 Trapbar Deadlift 225, 225, 245# Half Kneeling Press 35, 35, 45# Pronated Pull-up 10, 20, 30# Rogue Echo Bike Reverse Tabata Protocol (10s Work + 20s Rest) x 8 Reps 34 calories 0.80 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 10 Turkish Get Ups 53# Quick and the Dead 0-1 8 kettlebell Swings 0-1 88# 1-2 8 kettlebell Swings 1-2 Rest 2-3 10 push ups 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
3 problems
15, 20, 15Push 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. half crimp on small wooden rung by door: 3 sets of 3-6-9-12 20# 2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20# 3. Full Crimp 3 sets of 3-6-9-12 -35# Worked in: 5 sets of 5 ab wheel roll outs 5 sets of 5 back extensions 10 sets of 10 band pull aparts Deep Squat Holds |
Re: The Shed 'O Pain
2 problems
10, 15, 20, 15, 10 Push ups 10 second 2-finger hang -20, -15, -10 -5, 0# 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 2 Every 60 seconds 1. half crimp on small wooden rung by door: 3 sets of 3-6-9-12 20# 2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20# 3. Full Crimp 3 sets of 3-6-9-12 -45# Worked in: 5 sets of 6 ab wheel roll outs 5 sets of 6 back extensions 10 sets of 10 band pull aparts Deep Squat Holds So I have Covid. I got the vaccine but that wasn't enough. So far, the symptoms have been relatively mild. I'm thankful for that and hope it continues. As long as I'm feeling okay I will continue to workout. I will definitely take it easy and not dig too deep a hole to recover from. |
Re: The Shed 'O Pain
10/10/21
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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 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: Goblet Squat x 8 reps 60# 60 seconds Half Kneeling KB Press x 8 reps each arm 35# 60 seconds TRX Inverted Row x 8 reps +25# 60 seconds Farmer’s Walk 2-53# KBs EMOM 1 lap around Shed Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 muscle 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 2 Turkish Get Ups each arm @35, 45, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 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 of 20 Flexbar Wrist Extensions Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
2 problems
10, 15, 20, 15, 10 Push ups 10 Band Pull Aparts 10 second 2-finger hang -20, -15, -10 -5, 0# 10 pronators each arm 5 rounds 2 problems 7 ab wheel roll outs 7 hip extensions 5 rounds Climbed surprisingly well. No falls. Climbed some of my harder problems. |
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 25, 30, 40# Strict 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: Trapbar Deadlift x 5 reps 195, 205, 215, 225, 225# 60 seconds KB Floor Press x 5 reps each arm 53, 53, 62, 62, 62# 60 seconds Pronated Pull ups x 5 reps +10# 60 seconds Farmer’s Walk 1-53# & 1-62 KB 10 minute EMOM 1 lap around Shed Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
2 problems
10, 15, 20, 15, 10 Push ups 10 second 2-finger hang -20, -15, -10 -5, 0# 10 pronators each arm 5 rounds 2 problems 8 ab wheel roll outs 8 hip extensions 5 rounds Another good day in the Shed. Climbed some of my harder problems. |
Re: The Shed 'O Pain
10/17/21
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 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmill 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 2-3-5-2-3-5-2-3 Goblet Squat 60#DB + 20# Vest Half Kneeling KB Press 35, 35, 45# TRX Inverted Row +50# Rogue Echo Bike 10 calories :37 20 calories 2:54 30 calories 6:00 20 calories 8:26 10 calories 9:57 1 minute rest between efforts Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 muscle 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 1 Turkish Get Ups each arm @35, 45, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 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 of 20 Flexbar Wrist Extensions Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
3 problems
15, 20, 15 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. Flat Edge Pyramid Training 3 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) 2. 2 finger (RPTC): 3 sets of 3-6-9 -20# 3. Sloper Crimp 3 sets of 3-6-9 -35 Worked in: 5 sets of 5 Ab Wheel Roll Outs 5 sets of 10 hip extensions 3 sets of push ups 15, 20, 15 10 sets of 10 band pull aparts |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 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: Alternating Single Leg Romanian KB Deadlift x 16 reps 2-35# KBs 60 second rest KB Bench Press x 8 reps 2-53s 60 seconds rest Neutral Grip Pull-ups x 8 reps 60 seconds rest Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 46 calories (need to work on getting back to 50) Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday 10/23/21
Climbed at Rock Mill with Kent. Four new blue problems and one white problem. Lots of new problems up. Not enough energy to get on everything I wanted to. Hopefully next weekend. Today (10/24/21) 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 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets: Reverse Alternating Lunges x 3 reps each leg 30 seconds rest DB Press x reps 40# 30 seconds rest TRX Inverted Row x 3 reps +#50 30 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2 53# KBs 5 rounds 8:47 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 muscle 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, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 7 kettlebell Swings 0-1 88# 1-2 7 kettlebell Swings 1-2 Rest 2-3 1 muscle up 1 muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
3 problems
15, 20, 15 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. Flat Edge Pyramid Training 3 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) -20, -10, 0# 0 next time. 2. 2 finger (RPTC): 3 sets of 3-6-9 -20# 3. Sloper Crimp 3 sets of 3-6-9 -35 Worked in: 5 sets of 5 Ab Wheel Roll Outs 5 additional sets of 10 push ups 10 sets of 10 band pull aparts |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps each side 35# KB 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 205# 60 seconds rest Half Kneeling KB Press x 5 reps each arm 35# 60 seconds rest Pronated Pull-ups x 5 reps 0, 10, 20, 10, 0# 60 seconds rest Rogue Echo Bike 2 miles for time: 4:58 72 calories Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 ring muscle ups |
| All times are GMT -7. The time now is 06:55 PM. |
CrossFit is a registered trademark of CrossFit Inc.