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11-09-2023, 05:56 PM
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#5681 |
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Re: The Shed 'O Pain
New River Trip
Good trip with good weather. Randy and Kent Friday, November 3, 2023 Bubba City Wunderkind 5.6 Hi-C 10a My Sister Makes Cluster Bombs 11c St Pauli Girl 10b Fired for Sandbagging 12a 2nd go Saturday, November 4, 2023 Insistent irony 10c Look Who?s Pulling 11a Sheer Energy 11a 2nd go Face It Bubba 11a TR Clean Sunday, November 5, 2023 George of the Gorge 5.9 2 laps Freaky Stylee 12a Lead two times clean. 👍 Monday, November 6, 2023 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 48 degrees Tuesday, November 7, 2023 WARM UPS Lock 3 Shoulder Routine 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 3/2/1 Turkish Get ups each side 35, 53, 70# 15 minute EMOM Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat Couch Stretch Frog stretch 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 52 degrees Wednesday, November 8, 2023 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. Variable Depth Edge Rail 3 sets of 3-6-9 seconds +0, 5, 10# 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -20, -15, 10# 3. Small Campus Rung Crimp 3 sets of 3-6-9 +15# Worked in: 10 sets of 10 band pull aparts 5 sets of 5 dips 5 sets x 2 reps Trapbar DL @ 225# Ice Barrel 54 degrees Thursday, November 9, 2023 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 50 degrees |
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11-12-2023, 09:48 AM
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#5682 |
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Re: The Shed 'O Pain
Saturday, November 11, 2023
Bouldered in the Shed with Randy. Sent many of my harder problems. Randy did quite well. Good conditions. 25+ problems Sunday, November 12, 2023 WARM UPS Lock 3 Shoulder Routine 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 Windmills 5 reps each side 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: ATG Split Squat x 8 each leg 35# kb Back Extension x 8 reps 60 seconds One-armed DB Bench Press x 8 reps 60# (did 6 reps on last two sets) 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs 5 rounds 14:00 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel - quick dip 43 degrees |
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56/5'11"/165 |
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11-19-2023, 09:11 AM
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#5683 |
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Member
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Re: The Shed 'O Pain
Monday, November 13, 2023
Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 50 degrees 1 minute Tuesday, November 14, 2023 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 4, Workout 1 Every 60 seconds 1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds 0, 5, 10# 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -20# 3. Half Crimp on small campus rung 3 sets of 3-6-9-12 +20# Worked in: 10 sets of 10 band pull aparts 5 sets of 5 dips 5 x 2 reps Trapbar DL @ 225# Ice Barrel 42 degrees Wednesday, November 15, 2023 WARM UPS Lock 3 Shoulder Routine 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 10 Turkish Get ups @53# 3:55 20 minute EMOM Kettlebell Cyclone 35s Double swing Double clean Double snatch See-saw press Front squat Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 43 degrees Thursday, November 16, 2023 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel minute Saturday, November 18, 2023 Bouldered at Rock Mill with Jeff, Randy, and others. Lots of new problems. I did a few good ones. Several blues, one orange, and one white. Sunday, November 12, 2023 WARM UPS Lock 3 Shoulder Routine 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 Windmills 5 reps each side 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: Same side loaded dumbbell Bulgarian split squat x 6 reps each leg 35, 35, 45, 45# Back Extension x 6 reps + 25# 60 seconds One-armed DB BOSU Ball Bench Press x 6 reps 53# 60 seconds Neutral Grip Pull ups x 6 reps +20, +15, +10, +5# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs 5 rounds 13:25 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel - 1 minute 46 degrees |
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56/5'11"/165 |
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11-23-2023, 09:43 AM
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#5684 |
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Member
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Re: The Shed 'O Pain
Monday, November 20, 2023
Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 42 degrees Tuesday, November 21, 2023 WARM UPS Lock 3 Shoulder Routine 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 10 Turkish Get ups 35, 53, 62, 62, 62# Ten rounds: 10 kettlebell swings 35, 44, 53, 62, 70, 70, 62, 53, 44, 35# Dips 1-2-3-4-5-5-4-3-2-1 Alternate between swings and dips on the minute. KB Press (3@35#, 2@45#, 1@53#) X 2 rounds Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 42 degrees Wednesday, November 22, 2023 Bouldered at Rock Mill with Kent, Randy, and Justin. Sent a few good problems. Thursday, November 23, 2023 WARM UPS Lock 3 Shoulder Routine 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 Arm Bars x 5 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Heels Elevated Goblet Squat x 8 reps 60# Seated Good Mornings x 8 reps 2 40# DBs 60 seconds One-armed KB Bench Press x 8 reps each arm 53# 60 seconds Neutral Grip Pull ups x 8 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs 5 rounds 13:10 2 sets of 15 Reverse Hypers 120# 2 sets of Standing Wall Tib Raises x 10 reps 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel - 48 degrees 1 minute Happy Thanksgiving! |
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11-26-2023, 09:42 AM
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#5685 |
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Re: The Shed 'O Pain
Friday, November 24, 2023
Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 42? Quick Dip Saturday, November 25, 2023 Bouldered at Rock Mill with Kent, Randy, and Jason. 2.2 mile walk later in the afternoon. Sunday, November 26, 2023 WARM UPS Lock 3 Shoulder Routine Heel Sit Neck Nods + Turns: 8/4ea 90/90 Push-ups 15 reps each side Monster Walks Pullover 15 reps 25# Standing Tibialis Raise 25 reps FHL Calf Raise 25 reps 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 Windmills 5 reps each side 35# Shoulder Mobilization Routine -20 band pull aparts -5 band dislocates -Seated Rear Delt Raises 10 reps each side 10# 10 Pronators 3 rounds 5 sets of: Same side loaded dumbbell Bulgarian split squat x 5 reps each leg 35, 45, 53, 53, 53# Seated Good Morning x 5 reps 40# DBs 60 seconds Dips x 5 reps 60 seconds TRX Rows x 5 reps +25 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs 5 rounds 13:45 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel - quick dip 46 degrees |
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12-03-2023, 11:07 AM
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#5686 |
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Member
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Re: The Shed 'O Pain
Monday, November 27, 2023
WARM UPS Lock 3 Shoulder Routine Heel Sit Neck Nods + Turns: 8/4ea 90/90 Push-ups 15 reps each side Thoracic Spine Extension with Foam Roller Standing Tibialis Raise 25 reps FHL Calf Raise 25 reps Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Tuesday, November 28, 2023 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 Variable Depth Edge Rail 1 sets of 3-6-9 seconds +0, 5, 10# 2-finger pocket (blue hangboard) 1 sets of 3-6-9 -20# Small Campus Rung Crimp 3 sets of 3-6-9 +15# Variable Depth Edge Rail 1 sets of 3-6-9 seconds +5# 2-finger pocket (blue hangboard) 1 sets of 3-6-9 -15# Small Campus Rung Crimp 3 sets of 3-6-9 +15# Variable Depth Edge Rail 1 sets of 3-6-9 seconds +10# 2-finger pocket (blue hangboard) 1 sets of 3-6-9 -10# Small Campus Rung Crimp 3 sets of 3-6-9 +15# Worked in: 10 sets of 10 band pull aparts 10 sets of 10 push ups 10 x 1 rep Trapbar DL @ 225# Wednesday WARM UPS Lock 3 Shoulder Routine 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 10 Turkish Get ups 35, 53, 62, 62, 70# Ten rounds: 10 kettlebell swings 35, 44, 53, 62, 70, 70, 62, 53, 44, 35# KB Press (3/35, 2/45, 1/53) x 3 rounds Alternate between swings and presses on the minute. 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Thursday, November 30, 2023 WARM UPS Lock 3 Shoulder Routine Heel Sit Neck Nods + Turns: 8/4ea 90/90 Push-ups 15 reps each side Thoracic Spine Extension with Foam Roller Standing Tibialis Raise 25 reps FHL Calf Raise 25 reps Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Saturday, December 2, 2023 Bouldered at Rock Mill with Jeff, Kent, and others. Sent the two new blues and one white. Close to one orange. Back spasm midway through. Feels better but will be careful. Sunday, December 3, 2023 WARM UPS Lock 3 Shoulder Routine Heel Sit Neck Nods + Turns: 8/4ea 90/90 Push-ups 15 reps each side Monster Walks Pullover 15 reps 25# Standing Tibialis Raise 25 reps FHL Calf Raise 25 reps 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 Armbars 5 reps each side 35, 45, 53## Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Seated Rear Delt Raises 10 reps each side 10# 10 Pronators 3 rounds 3 sets of: KB Front Squats x 8 reps Seated Good Morning x 8 reps 40# DBs 60 seconds Dips x 8 reps 60 seconds Pronated pull ups x 4 reps + Supinated Pull ups x 4 reps 60 seconds Rogue Echo Bike 2 miles for time: 4:55 Treadmill On the minute 15 seconds rest, 45 seconds rest 15 degrees incline 7.5 mph 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel - one minute 53 degrees |
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