May 7, 2025
Prone Alternating Y-T Raises 20 reps (2 sets)
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:
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
53# kettlebell
Alternate sides w/clean-press-squat
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
Arm Bar Stretch
May 8, 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 43
Average HR: 120
High HR: 127
16.76
616 calories
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
2 Likes
5/10/25
Climbed at Hinckley with Randy and Justin. Beautiful day. We did The Crack, Burn out, Buzzard, A random route on the island, Dunes (5 times), and The Hate Route.
5/11/25
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
6 sets of:
Goblet Squats x 4 reps 4 sets @ 62#, 2 sets @ 70#
Trapbar Romanian Deadlift x 4 reps 205#
60 seconds
BOSU Ball KB Bench Press x 4 reps 53s
60 seconds
Neutral Grip Pull Up x 4 reps +20#
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
12:20
2 sets of 15 reverse hypers 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
Arm Bar Stretch
2 Likes
May 12, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.11 miles
around 1:10
Average Heart rate: 121 Max Heart Rate: 127
Apple Watch was acting wonky.
May 13, 2025
4 problems
10 & 15 Push ups
10 second finger hang 25 mm, 20 mm
10 pronators each arm
2 rounds
7-53 Hangboard Training Protocol
20 mm edge (use max weight you can hold for 10 seconds)
5 sets of:
Three 7 seconds on the minute.
2 minutes 53 seconds rest
Begin sets on the 5 minutes
+15# Felt weak tonight
Worked in:
5 sets of 5 dips
100 band pull aparts
5 sets of 5 Ab Wheel Roll Outs
Deep Squat Hold
May 14, 2025
Prone Alternating Y-T Raises 20 reps (2 sets)
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
1 each side @ 35 & 44#, then 10 @ 53#
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
53# kettlebell
Alternate sides w/clean-press-squat
2 sets of 15 Reverse Hyper 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
Arm Bar Stretch
1 Like
May 15, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.10 miles
1:12
Average Heart rate: 123 Max Heart Rate: 132
1 Like
5/17/25
Climbed at Rock Mill with Randy, Brad and Kent. Did the new purples (they felt hard for purples). Quickly did two new blues. Worked on some harder climbs. Came close to an orange. Repeated an old white. Did several easier problems to finish up. Fingers are hurting.
1.75 mile walk later at home.
5/18/25
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
Worked in several sets of banded finger extensions
5 sets of:
Goblet Squats x 5 reps 2 sets @ 62#, 3 sets @ 70#
Trapbar Romanian Deadlift x 5 reps 205#
60 seconds
BOSU Ball KB Bench Press x 5 reps 53s
60 seconds
Neutral Grip Pull Up x 5 reps +20#
60 seconds
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmers Carries 53# KBs (around the house and through the garage)
5 rounds
12:53
2 sets of 15 reverse hypers 120#
2 ring muscle ups
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
Arm Banded Stretch
A pleasant morning in the Shed.
2 Likes
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
Rogue Echo Bike
10-20-30-20-10 calories
1 minute rest between bouts.
9:11 PR
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
Arm Bar Stretch
2 Likes
May 20, 2025
3 problems
10 push ups
10 second hang on Campus Sloper
10 pronators each arm
3 rounds
7-53 Hangboard Training Protocol
5 sets of:
Three 7 seconds on the minute.
2 minutes 53 seconds rest
Begin sets on the 5 minutes
Campus Sloper w/dowel +20
Made all hangs
Worked in:
8 sets of 3 dips
100 band pull aparts
5 sets of 5 Ab Wheel Roll Outs
Deep Squat Hold
May 22, 2025
Prone Alternating Y-T Raises 20 reps (2 sets)
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 of 15 Banded Finger Extensions
20 minute EMOM
2 kb clean + 2 kb press + 2 kb squats + 2 neutral, pronated, supinated pull ups
53# kettlebell
Alternate sides w/clean-press-squat
2 sets of 15 Reverse Hyper 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
2 minute hold on pull up bar (relatively easy, elbows started hurting.
1 Like