Tuesday, June 11, 2024
3 problems
15, 20, 15 push ups
20 band pull aparts
1 Trapbar Deadlift 225# 3 sets
10 second 2 hang on 25, 20, & 15 mm edge
10 pronators each arm
3 rounds
Hangboard 7-13 Training
(7 seconds on + 13 seconds rest) x 6 reps (120 seconds total)
9 sets on the 4 minutes
3 sets on each:
20 mm edge
2 Finger Pocket-L -35#
Full Crimp -35#
Worked in:
5 sets of 10 push ups
2 sets of 1 Trapbar Deadlifts 225#
2 sets of 20 band pull aparts
Wednesday, June 12, 2024
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: 8 ea
Toe Touch Squat to Stand: 8
Zone 2 IC4 Bike Workout 45 minutes 42
Couch Stretch
Cossack Stretch
Average HR: 126
Max HR 132
2 sets of 15 Reverse Hypers 120#
Couch Stretch
Cossack Stretch
Thursday, June 13, 2024
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: 8 ea
Toe Touch Squat to Stand: 8
Turkish Get Ups
2 each side @ 35, 45, 53, & 62#
1 clean+2 presses+2 squats+3 Pull Ups (alternated neutral and pronated grip)
20 rounds EMOM
Alternate sides w/clean-press-squat
44# kettlebell
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Cossack Stretch
Friday, June 14, 2024
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: 8 ea
Toe Touch Squat to Stand: 8
Zone 2 IC4 Treadmill 45 minutes (Tried to keep my hr in the mid 120s.
2 sets of 15 Reverse Hypers 120#
Couch Stretch
Wall Split
Banded Hip Stretch
Average HR: 123
Max HR: 130