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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 30 Minuite EMOM 8 calories Rogue Echo Bike 1 15’ Rope Ascent 4 dips 10 kettlebell swings 62# 15 double unders 6 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stand 12 Hanging Hip Touches, Alternating Arms |
Re: The Shed 'O Pain
Saturday 6/19/21
Bouldered at Rock Mill with Kent and Keith. 2 blues and 2 oranges. Close on an additional orange and a white problem. Today 6/20/21 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 2-3-5-2-3-5-2-3 Trapbar Deadlift 225# KB Press 35# KBs Neutral Grip Pull Ups 10, 20, 30# Rogue Echo Bike 10 rounds 60 seconds work/60 seconds rest 155 calories, 4.25 miles, 65-70 rpm Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 10 Hanging Hip Touches, Alternating Arms |
Re: The Shed 'O Pain
6/22/21
Bouldered at Rock Mill with Kent. Sent one new blue, two new oranges, and two new whites. 6/23/21 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 Turkish Get Ups 3, 3, 2, 2, 1 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 3-4 1 muscle up 4-5 1 muscle up Rest 5-6 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# Worked in the Standing Long Jump Assessment (Dan John) 6'8" |
Re: The Shed 'O Pain
Saturday 6/24/21
Climbed at Kelley’s Island with Norm, Robert, Nahomi, and Ben. Did a little bouldering and several top ropes. Exploring the possibility of climbing at Kelley’s. Short top ropes on a vertical quarry cliff. Very hot but fun. Today 6/25/21 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 2-3-5-2-3-5-2-3 Back Squat 115, 135, 155 Dips 0, 10, 20# Off Set Pull Ups +0# Rogue Echo Bike x 15 calories Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.) 4 rounds 9:23 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands |
Re: The Shed 'O Pain
Saturday 6/26/21
Bouldered at Rock Mill with Kent. One new blue and one new orange. Orange problem was hard. I spent 30 minutes working it out. Satisfying send. Today 6/27/21 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 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlift x 3 reps 225#-4 sets/245#-4 sets 30 seconds KB Press x 3 reps 35, 35, 35, 35, 44, 44, 44, 44# 30 seconds TRX Rows x 3 reps +50# 30 seconds Rogue Echo Bike 10 calories :32 20 calories 2:41 30 calories 5:40 20 calories 7:54 10 calories 9:26 Might be a PR 1 minute rest between efforts Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 10 Hanging Hip Touches, Alternating Arms |
Re: The Shed 'O Pain
6/29/21
Climbed at Rock Mill with Norm and Kent. One new blue and one new orange. Solid problems. Today 6/30/21 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 5 sets of: Back Squat X 5 reps 115, 125, 135, 145, 155# 30 seconds Banded DB Bench Press x 5 reps 40s w/1” band 30 seconds Sloper Campus Lap x 2 Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:15 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands |
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, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# 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 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Took a week off to vacation in New Hampshire and Maine. We visited my dad in NH and then went to Bar Harbor and Acadia National Park. We did some hiking and took a Whale Watch tour. We saw several humpbacks. Pretty cool.
7/2/21 (before trip) Bouldered at Rock Mill with Kent and Ryan. 7/11/21 (after trip) Bouldered at Rock Mill. Two new blues. Today 7/12/21 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, 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 Back Squat 95, 115, 135# Floor Press 53, 62, 70# Neutral Grip Pull Up on Rings 0, 10, 20# Rogue Echo Bike x 10 calories Box Jumps x 10 reps 20” Push Ups x 10 reps 5 rounds 11:36 Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# A few Candlestick roll to stands |
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, 3, 2, 2, 1 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 1 ring muscle up 1 ring muscle up Rest 5-6 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
7/14/21
Climbed at Rock Mill with Kent. Two new blues, two oranges, and one white. Today 7/15/21 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: Trapbar Deadlift x 3 reps 215# 30 seconds KB Press x 3 reps 35s 30 seconds TRX Row x 3 reps +50# 30 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:21 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands |
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