Mary and Tim’s Workout Log

May 27, 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: 4ea
Toe Touch Squat to Stand: 8

Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 143 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 153 64 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)

2 sets of 15 Reverse Hypers 120#
side planks
bird dogs
stretching

Tuesday, May 28, 2024
3 problems
15, 20, 15 push ups
1 Trapbar Deadlift 225# 5 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)
7 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
5 sets of 5 KB Deadlifts 88#
3 sets of 20 band pull aparts

Wednesday, May 29, 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+1 press+2 squats+3 Pull Ups
20 rounds EMOM
Alternate sides w/clean-press-squat
53# kettlebell

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Cossack Stretch

Thursday, May 30, 2024
Zone 2 Treadmill 45 minutes 3.5 mph @ 12% incline
Average HR: 122
High HR: 129

Saturday, June 1, 2024
Bouldered at Rock Mill with Kent and Randy. Climbed 5 new purples, 3 of the 4 new blues, and one new white (flash). Worked on an additional white and came really close to sending. Took several bigger falls and my back is feeling a little beat up.

Sunday, June 2, 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: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53##
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Armbars x 5 reps each side 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Goblet Squats x 6 reps 60#
Reverse Hyper x 15 reps 120#
60 Seconds
Dips x 6 reps 0, 0, 10, 10#
60 seconds
TRX Inverted Rows x 6 reps +25# plate
60 seconds

3 ring muscle ups
Couch Stretch
Cossack Stretch
Back loosened up nicely. It will probably stiffen up later in the day.

45 minute Zone 2 later in the afternoon.
Treadmill
Average HR 123
Max 133

Tuesday, June 4, 2024
Climbed at Shaker Rock with Kent. Lead and top roping. Finished on Kilter Board. I did a couple of V3s and V4s.

Wednesday, June 5, 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

Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 147 bpm
3 minute 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 156 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 156 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 154 60 rpm
3 minute cool down (easy walking)
Seemed harder to maintain my rpm at 63 today. My heart rate shows this. Very humid.

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog Stretch

Thursday, June 6, 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 7 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 Bike Workout 45 minutes 42
Couch Stretch
Cossack Stretch
Average HR: 126
Max HR 133

Saturday, June 8, 2024
Climbed at Hinckley with Randy. Good conditions. Climbed roughly 16 routes. Main Wall. Got up all the usuals minus “When You Dance.” Got through the bottom crux smoothly. Couldn’t finish. A hold broke near the “nipple.” It’s going to be harder. I’m not sure by how much.

Sunday, June 9, 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: 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 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:
Goblet Squats x 8 reps 60#
Kettlebell Swing x 8 reps 70#
60 Seconds
Dips x 8 reps
60 seconds
TRX Inverted Rows x 8 reps +15# plate
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:23

2 sets of 15 reps Reverse Hyper 120#
3 ring muscle ups
Couch Stretch
Cossack Stretch

7.5 mile walk in the evening.
New London-Greenwich Rail Trail
Very pleasant walk. Hips a little achy by the end.

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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

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 149 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152 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)
Much better than last time. Heart rate was back to normal.

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

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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

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Saturday, June 15, 2024
Climbed at Rock Mill with Kent, Jeff, Justin, and Randy. Lots of new problems. I got a few of them. Unfortunately, I took a big fall and tweaked my back. It feels okay but time will tell.

Sunday, June 16, 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: 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 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:
Alternating Skater Squats x 16 reps -20#
Kettlebell Swing x 10 reps 53, 62, 70#
60 Seconds
Parallette Push Ups x 8 reps 0, 10, 20#
60 seconds
TRX Inverted Rows x 8 reps +15# plate
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:37

2 sets of 15 reps Reverse Hyper 120#
3 ring muscle ups
Couch Stretch
Cossack Stretch
Heading to Wyoming for climbing trip with Lisa, Randy, and Justin. Hopefully the back cooperates. Should be a good time. First the drive.

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Love it!

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