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Re: The Shed 'O Pain
4 x 4 Interval Training on Treadmill
10 minute warmup 3.5 mph @ 1% incline -4 minutes First interval 4 mph @ 15% heart rate peaked at 147 3 minute active rest 3.0 mph @ 0% incline -4 minutes First interval 4 mph @ 15% heart rate peaked at 152 3 minute active rest 3.0 mph @ 0% incline -4 minutes First interval 4 mph @ 15% heart rate peaked at 152 3 minute active rest 3.0 mph @ 0% incline -4 minutes First interval 4 mph @ 15% heart rate peaked at 153 5 minute cool down 3.0 @ 0% incline 40 minutes total The goal was to get my heart rate @ 90% for all 4 intervals. Not quite there. Also I felt like it took me most of the four minutes to get close to 90%. It's only supposed to take 1-2 minutes to get to 90%. A good workout regardless. Might be a once a week workout. |
Re: The Shed 'O Pain
12/26/21
Climbed at Rock Mill with Jeff. Today 12/27/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 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 4 sets of: Goblet Squats x 6 reps 60# DB 60 seconds rest One-Armed DB Bench Press x 6 reps each arm 53# KB 60 seconds rest TRX Inverted Rows x 6 reps +15# 60 seconds rest For time: 1 mile - Rogue Echo Bike 25 Kettlebell Swings 70# 25 Strict Pull-Ups (these took the longest) 8:55 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 minutes of cervical traction |
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 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 88# Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 minutes of cervical traction |
Re: The Shed 'O Pain
12/30/21
Climbed at Shaker Rocks with Ryan. Today -Birthday Benchmark Workout 12/31/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53# 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 Benchmark Exercises 1. Turkish Gets Ups 1 @ 35, 44, 53, 62, 70, & 88# each arm. Dropped the left hand 88# on the way down. 2. KB Clean & Press 3 w/35s, 2 w/44s, & 1 w/53s 3. KB Front Squats 5 @ 35s, 44s, 53s 4. 10 kettlebell swings @ 88# 5. 5 ring muscle ups 0, 0, 0, 8, 20# 6. 1 attempt at a bar muscle up -fail 7. 1 handstand push up 8. Rogue Echo Bike -Tabata Protocol, 52 calories (last year I got 53 calories) Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 minutes of cervical traction Annual Video [url]https://www.youtube.com/watch?v=AXS-8E9lLD0[/url] WFS |
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: Trapbar Squat x 8 reps 185# 60 seconds rest KB Bench Press x 8 reps 53s 60 seconds rest TRX Row x 8 reps 60 seconds rest 10 sandbag over the shoulder throws (50#) 20 double unders 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Cervical Traction-5 minutes |
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. open crimp on small wooden rung on campus board: 3 sets of 3-6-9 +5# 2. 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts Deep squat holds |
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 2 TGUs each side 35, 44, 53, 62 & 1 w/70# 5 rounds Kettlebell Rep Ladder 53# (150 swings total) -on the minute 5 5-10 5-10-15 5-10-15-20 5-10-15 5-10 5 KB Press Ladder (3-2-1) X 2 -35, 44, 53 Worked in 3 sets of 20 Flexbar Wrist Curls & 3 sets of 10 pronators Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday (1/5/22)
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. open crimp on small wooden rung on campus board: 3 sets of 3-6-9 +10# 2. 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 5 sets of 5 Ab Wheel Roll Outs Deep squat holds Today (1/6/22) 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bar x 5 reps each arm 35, 45, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Bulgarian Split Squat x 4 reps each leg 25# DBs 60 seconds rest One-arm DB Bench Press x 4 reps each arm 60# DB 60 seconds rest Neutral Grip Pull-up x 4 reps +10# 60 seconds rest Rogue Echo Bike 10 calories :33 20 calories 2:47 30 calories 5:52 20 calories 8:18 10 calories 9:55 1 minute rest between efforts Banded Hip Stretches 2 sets of 15 Reverse Hypers 120# For whatever reason tonight was a bit of a grind. |
Re: The Shed 'O Pain
1/8/22
Climbed at Rock Mill. Today 1/9/22 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills 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 Trapbar Deadlift 185, 205, 225# Dips TRX Inverted Rows +50 sandbag Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (2-53# KBs) 5 rounds 9:08 Banded Hip Stretches -Supine PN distraction hip mobility -Copenhagen lifts x 5 each leg -Seated band IR pull aparts with ball -KB hip flexor lifts with hands on wall -Banded wall clams 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 Turkish Get Ups 2, 2, 2, 2, 2 each arm/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 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
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