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09-05-2023, 03:49 PM
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#5671 |
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Re: The Shed 'O Pain
Saturday, 9/2/23
Bouldered at Rock Mill with Kent. Climbed new purples and blues. Climbed one orange and one white. Tried the slab wall. Tough. Finished by doing all the purples. Sunday, 9/3/23 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 25, 30, 40# 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 60 seconds BOSU Ball KB Bench Presses x 8 reps 53s 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 12:59 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 56 degrees Monday, 9/4/23 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Deep Squat Hold Ice Barrel 54 degrees 1 minute Tuesday, 9/5/23 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 4, Workout1 Every 60 seconds 1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds +0 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -10# 3. Closed Crimp 3 sets of 3-6-9-12 -35# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 dips 10 x 1 rep Trapbar DL @ 205# Ice Barrel 58 degrees 1 minute |
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56/5'11"/165 |
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09-11-2023, 05:03 PM
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#5672 |
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Member
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Re: The Shed 'O Pain
September 6, 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 each arm @ 35, 53, @ 62# 30 Minute EMOM 10 KB Swings 53# 12 push ups 10 Alt Skater Squats -20, -20, -10, -10, -10# 2 rope ascents 15? 50 single unders 5 ab wheel roll outs 5 rounds Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups September 7, 2023 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Deep Squat Hold Ice Barrel 54 degrees 1 minute September 9, 2023 Bouldered at Rock Mill with Kent and others. Flashed the new purples and blues. Quickly did one orange and worked on another orange and a white. Finished by doing all blues but one and a few purples. September 10, 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 25, 30, 40# 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 53, 62, 70# 60 seconds See-Saw KB Presses x 8 reps 35s 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 13:02 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 56 degrees September 11, 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Deep Squat Hold Ice Barrel 54 degrees 1 minute |
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09-14-2023, 04:56 PM
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#5673 |
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Member
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Re: The Shed 'O Pain
Tuesday, 9/12/23
3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 4, Workout 2 Every 60 seconds 1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds +0 2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -10# 3. Closed Crimp 3 sets of 3-6-9-12 -35# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 dips 10 x 1 rep Trapbar DL @ 205# Ice Barrel 54 degrees 1 minute Wednesday, 9/13/23 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 alternating @ 53# 30 Minute EMOM 10 KB Swings 62# 15 push ups 10 Alt Skater Squats -20, -20, -10, -10, -10# 2 rope ascents 15? 50 single unders 6 ab wheel roll outs 5 rounds Couch Stretch Frog stretch 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice Barrel 58 degrees 1 minute September 14, 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 Zone 2 IC4 Bike Workout 45 minutes Couch Stretch Frog Stretch Ice Barrel 59 degrees 1 minute |
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56/5'11"/165 |
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09-20-2023, 03:05 PM
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#5674 |
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Member
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Re: The Shed 'O Pain
Saturday, September 16, 2023
Climbed at Hinckley with Kent and Randy. Main Wall. Good conditions and climbed well. Sunday, September 17, 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 25, 30, 40# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Double KB Front Squat x 5 reps 35s 60 seconds One Armed BOSU Ball KB Bench Press x 5 reps 53# 60 seconds Neutral Grip Pull ups x 5 reps 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) One Armed Farmer?s Carry 62# KB 5 rounds (Start and finish with Push) 12:15 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 50 degrees Monday, September 18, 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 Zone 2 IC4 Bike Workout 45 minutes -33 Couch Stretch Frog stretch Ice Barrel 58 degrees 1 minute Tuesday, September 19, 2023 2 Problems 2 Trapbar Deadlifts @ 205# 10 push ups 10 pronators each arm 5 rounds 2 Problems 15 Band Pull Aparts 20 Flexbar Wrist Extension 3 rounds Wednesday, September 20, 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 12 @ 53# (6 each arm) 15 rounds of: EMOM Armor Building Complex 3-1-2 35# KBs (Last round w/44s) 3 cleans 1 press 2 front squats 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 62 degrees |
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56/5'11"/165 |
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09-27-2023, 05:06 PM
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#5675 |
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Member
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Re: The Shed 'O Pain
Thursday, September 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 Zone 2 IC4 Bike Workout 45 minutes -33 Couch Stretch Frog stretch Saturday, September 23, 2023 Climbed at Rock Mill with some of the regulars. Climbed the 4 new blues and 2 of the new whites. Been a long time since I?ve done 2 whites in one session. Sunday, September 24, 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 25, 30, 40# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Reverse Alternating Lunges x 6 reps 2 25# DBs 60 seconds Dips x 3 reps 60 seconds Pull ups x 3 reps (Pronated 2 sets +20#, Supinated 2 sets +20#, 4 sets Ring Pull ups 20, 20, 10, 0#) 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmer?s Carry 2-53# KBs 5 rounds 12:45 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 54 degrees Monday, September 25, 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 Zone 2 IC4 Bike Workout 45 minutes -33 Couch Stretch Frog stretch Ice Barrel 60 degrees 1 minute Tuesday, 9/26/23 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 -12 -20, -15, -10 3. Closed Crimp 3 sets of 3-6-9-12 -45, -35, -25# Worked in: 10 sets of 10 band pull aparts 10 sets of 3 dips 10 x 1 rep Trapbar DL @ 205# Ice Barrel 60 degrees 1 minute Wednesday, September 27, 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 144 @ 53# (7 each arm) 20 rounds of: EMOM Armor Building Complex 3-1-2 35# KBs 3 cleans 1 press 2 front squats 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 58 degrees |
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56/5'11"/165 |
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10-01-2023, 07:59 AM
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#5676 |
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Member
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Re: The Shed 'O Pain
Thursday, September 28, 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 Zone 2 IC4 Bike Workout 45 minutes -33 Couch Stretch Frog stretch Saturday, September 30, 2023 Bouldered at Rock Mill with Kent, Randy, and others. Quickly sent the new purples, blues, and one orange. Worked a few harder problems for awhile and then repeated several blues and one orange. Sunday, October 1, 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 25, 30, 40# 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 Skater Squats -20, -10, 0# BOSU KB Bench Press 53s Neutral Grip Pull Up 30, 20, 10# Rogue Echo Bike 10 calories Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 14:07 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups (1 w/8#) Couch Stretch Frog stretch Ice Barrel 1 minute 53 degrees |
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