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Re: The Shed 'O Pain
Saturday 2/20/21
Bouldered at Rock Mill with Kent. Today 2/21/21 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 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 Deadlifts x 4 reps 3 sets w/205# & 3 w/225# 30 seconds rest KB Press x 4 reps 35# 44# 30 seconds rest Neutral Grip Pull Ups x 4 reps 20# 30 seconds rest 10 minutes: Rogue Echo Bike 3.74 116 calories Maintained 60 rpm Last time-Made some improvement:) 3.64 miles 109 calories 60 rpm for the first 5 minutes and 55-60 rpm second 5 minutes. Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring 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 3, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 9 kettlebell Swings 0-1 88# 1-2 9 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
Re: The Shed 'O Pain
3 problems
5 KB Windmills each arm 35# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -15# 3. Full Crimp 3 sets of 3-6-9-12 -30# Worked in: Ab Wheel Roll Outs 5 sets of 5 reps deep squat holds |
Re: The Shed 'O Pain
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 2-3-5-2-3-5-2-3 Goblet Squats 60, 60, 70# One Armed Floor Press 62, 62, 70# Inverted TRX Rows +50# Sandbag Rogue Echo Bike Reverse Tabata Protocol (10s Work + 20s Rest) x 8 Reps 35 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
Re: The Shed 'O Pain
Saturday 2/27/21
Bouldered at Rock Mill with Kent. Pretty good day. 3 oranges and 2 blues. Today 2/28/21 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 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 Deadlifts x 3 reps w/225# 30 seconds rest KB Press x 3 reps 2 sets w35# & 6 sets w/44# 30 seconds rest Neutral Grip Pull Ups x 3 reps 20# 30 seconds rest Rogue Echo Bike 10 calories :32 20 calories 2:42 30 calories 5:44 20 calories 8:07 10 calories 9:44 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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 Turkish Get Ups 2 Turkish Get Ups each arm at 35, 44, 53, 62, 70# 20 Minute E2MOM-10 sets 15 KBS 53# 5 Goblet Squats 53# 5 push ups Banded Hip Stretches 4 sets of 10 Reverse Hypers 210# 5 ring muscle ups |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hang 10 pronators 5 rounds 2 problems 5 ab wheel roll outs 20 Flexbar wrist extensions 5 rounds |
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 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 Ring Dips Pronated Pull-ups Banded Hip Stretches 4 sets of 10 Reverse Hypers 210# Skipped the metcon today. I got the second dose of the Covid-19 vaccine yesterday and didn’t want to dig too deep a hole. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock City Boulders in Pittsburg. Awesome place. Climbed for 3 with Kent. Fingers are sore today. Today 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 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 5 sets of Trapbar Deadlift x 5 reps 225# One-armed floor press x 5 reps 53, 53, 62, 62, 70# Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# Rogue Echo Bike 2 miles for time 5:03 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring 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 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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