Mary and Tim’s Workout Log

Training Logs
221

April 3, 2025
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Zone 2 IC4 Bike Workout 45 minutes Level 42-45
Average HR: 120
High HR: 127
16.77
616 calories

Stretching

3 Likes
222

Climbed in the Shed today.
3 problems
Push ups 10, 10, 15, 15
Band Pull aparts 10, 10, 15, 15
10 second finger hang 30mm, 25 mm, 20 mm, 15 mm
10 pronators each arm
4 rounds

Hangboard Ladder Training
Week 1, Workout 2 Every 60 seconds

  1. Sloper Campus Rung 3 sets of 3-6-9 seconds +30#
  2. 2-Finger Pocket 3 sets of 3-6-9 +5, 10, 15#
  3. 20 mm open crimp 3 sets of 3-6-9 20#

Worked in:
5 additional sets of 10 push ups
5 sets of 10 band pull aparts
5 sets of 15 second L-Sit on Parallette’s.
Deep squat holds
A video showing a few of my harder problems in the Shed.
WFS
[https://www.youtube.com/watch?v=8hsxumb5P8A]

2 Likes
223

April 6, 2025
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/Bulgarian Goat Bag Swings 25, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds

6 sets of:
Double KB Front Squats 35# KBs x 4 reps
Trapbar Romanian Deadlift 185# x 4 reps
60 seconds
Dips x 4 reps
60 seconds
ring pull ups x 4 reps +10#
60 seconds

Supported Cossack Squat
Reclined Hero Pose 2 minutes
Toe Touch
Deep squat hold
2 ring muscle ups

2 Likes
224

I’m so jealous of that board set up, it looks awesome.

I especially love the hang board finish hold

1 Like
225

April 7, 2025
Prone Alternating Y-T Raises 20 reps (2 sets)
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

Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 142 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 150 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152 63 rpm
3 minute cool down (easy walking)

Reclined Hero Pose
Toe Touchs
Cossack Squat stretch
Deep Squat Holds

2 Likes
226

April 8, 2025
4 problems
15 Push ups
15 Band Pull aparts
10 second finger hang 25 mm, 20 mm
10 pronators each arm
2 rounds

Hangboard Ladder Training
Week 2, Workout 1 Every 60 seconds

  1. Sloper Campus Rung 4 sets of 3-6-9 seconds +30#
  2. 2-Finger Pocket 4 sets of 3-6-9 5, 5, 10, 15#
  3. 20 mm open crimp 4 sets of 3-6-9 20#

Worked in:
7 additional sets of 10 push ups
7 sets of 10 band pull aparts
5 sets of 5 Ab Wheel Roll Outs
Deep squat holds

April 9, 2025
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
10 DNS Star Pattern
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Turkish Gets
2 each side @ 35, 44, 53, 62#
Worked in:
3 Sets: 15 Banded Finger Extensions
1-2-3-4 neutral grip pull ups

EMOM-20 minutes
2 cleans + 1 press + 2 squats + 2 Neutral, Pronated, or Supinated Grip Pull Ups
20 rounds
Alternate sides w/clean-press-squat
53# kettlebell

2 sets of 15 Reverse Hypers 120#
Cossack Squat Stretch
Couch Stretch
Toes Touches
1 ring muscle up

2 Likes
227

Zone 2 Treadmill Walk
45 minutes at 3.5 mph at 12% incline.
Avg HR 119
Max HR 131

1 Like
228

4/12/25
Climbed at Rock Mill with Randy, Brad and Ross. I did all the new purples, new blues, and one new orange. Worked on some other problems. Came close to a white.

In the Afternoon
7.52 mile walk
New London-Greenwich Rail Trail
2:00:01

4/13/25
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/Bulgarian Goat Bag Swings 25, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds

5 sets of:
Double KB Front Squats 35# KBs x 5 reps
Trapbar Romanian Deadlift 185# x 5 reps
60 seconds
Dips x 5 reps
60 seconds
ring pull ups x 5 reps +10#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmers Carries 44# KBs (around the house and through the garage)
5 rounds
13:08

Supported Cossack Squat
Reclined Hero Pose 2 minutes
Toe Touch
Deep squat hold
Self Arm Bar (trying to straighten elbows)

2 Likes
229

April 14, 2025
Prone Alternating Y-T Raises 20 reps (2 sets)
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

Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 140 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 158 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 63 rpm
3 minute cool down (easy walking)

Reclined Hero Pose
Toe Touchs
Cossack Squat stretch
Arm Bar Stretch

2 Likes
230

April 15, 2025
4 problems
15 Push ups
15 Band Pull aparts
10 second finger hang 25 mm, 20 mm
10 pronators each arm
2 rounds

Hangboard Ladder Training
Week 2, Workout 1 Every 60 seconds

  1. Sloper Campus Rung 4 sets of 3-6-9 seconds +30#
  2. 2-Finger Pocket 4 sets of 3-6-9 5, 5, 10, 15#
  3. 20 mm open crimp 4 sets of 3-6-9 20#
    Worked in:
    7 additional sets of 10 push ups
    7 sets of 10 band pull aparts
    5 sets of 5 Ab Wheel Roll Outs
    Deep squat holds

April 16, 2025
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
10 DNS Star Pattern
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Turkish Gets
2 each side @ 35, 44, 53, 62#

Worked in:
1-2-3-4-5-5-4-3-2-1 neutral grip pull ups

E2MOM-20 minutes
10 kettlebell swings 53#
5 goblet squats 53#
4 seesaw kb presses 44# KBs
2 pull ups
(100 kbs, 50 g squats, 20 presses each side, 20 pull ups)

2 sets of 15 Reverse Hypers 120#
Cossack Squat Stretch
Couch Stretch

2 Likes
231

April 17, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.10 miles
1:10:30
Average Heart rate: 122 Max Heart Rate: 142

2 Likes
232

4/18/25
Climbed at Hinckley with Randy and Rick (good to see Rick).
Did the Crack, Buzzard, Direct Buzzard, Burnout, The Hate Route, Snoopy Left and Right. I even managed to climb When You Dance clean on the second try. Good day with good conditions. 11 pitches. Fingers definitely took some abuse.

4/19/25
Zone 2 Treadmill Walk
45 minutes at 3.5 mph at 12% incline.
Avg HR 123
Max HR 133

90/90 Hip Switch w/forward lean
Couch stretch with T-spine Rotation
Jefferson with Overhead Extension
Assisted Cossack Squat

4/20/25
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds

4 sets of:
Double KB Front Squats 35# KBs x 6 reps
Trapbar Romanian Deadlift 185# x 5 reps
60 seconds
Dips x 6 reps
60 seconds
ring pull ups x 6 reps +10#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmers Carries 44# KBs (around the house and through the garage)
5 rounds
12:45

90/90 Hip Switch w/forward lean
Couch stretch with T-spine Rotation
Jefferson with Overhead Extension
Assisted Cossack Squat
2 sets of 15 Reverse Hypers 120#

2 Likes
233

Prone Alternating Y-T Raises 20 reps (2 sets)
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

Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 144 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 151 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 153 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 154 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 155 63 rpm
3 minute cool down (easy walking)
Heart rate was a little higher than usual. Felt hard, especially last two sets.

90/90 Hip Switch w/forward lean
Couch stretch with T-spine Rotation
Jefferson with Overhead Extension
Assisted Cossack Squat
Arm Bar Stretch
Deep Squat Hold

2 Likes
234

April 22, 2025
4 problems
15 Push ups
15 Band Pull aparts
10 second finger hang 25 mm
10 pronators each arm
2 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds

  1. Sloper Campus Rung 3 sets of 3-6-9 seconds +20#
  2. 2-Finger Pocket 3 sets of 3-6-9 10#
  3. Wide Pinch 3 sets of 3-6-9 -35#

Worked in:
7 additional sets of 10 push ups
7 sets of 10 band pull aparts
5 sets of 5 Ab Wheel Roll Outs
Deep squat holds

1 Like
235

April 23, 2025
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
10 DNS Star Pattern
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2 each side @ 35, 44, 53, 62#
Worked in:
4 Sets of 15 Banded Finger Extensions
1-2-3-4 neutral grip pull ups

20 minute EMOM
2 kb clean + 2 kb press + 2 kb squats + 2 neutral, pronated, supinated pull ups
44# kettlebell
Alternate sides w/clean-press-squat

90/90 Hip Switch w/forward lean
Couch stretch with T-spine Rotation
Deep squat hold
Assisted Cossack Squat
2 sets of 15 Reverse Hypers 120#

April 24, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.11 miles
1:08:10
Average Heart rate: 126 Max Heart Rate: 134

1 Like