Mary and Tim’s Workout Log

Training Logs
101

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 144 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 149 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 153 62 rpm
3 minute cool down (easy walking)

2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Couch Stretch
Deep squat hold

2 Likes
102

Tuesday, August 27, 2024
Climbed in the Shed today. Hot!
3 problems
15, 20, 15 push ups
10 band pull aparts
10 second hang on an edge 25, 20, 15 mm
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
Grindstone Tension 3 sets 3-6-9 sec 15 mm +10#
2 finger pocket Green RP Forge 3 sets 3-6-9 -20#
Slopey Crimper on Green RP Forge 3 sets of 3-6-9 -20#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds
Balance on one leg

Wednesday, August 28, 2024
WARM UPS
Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Banded Monster Walks
Thoracic Spine Extension with Foam Roller
Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Zone 2 IC4 Bike Workout 45 minutes 41
Average HR: 122
Max HR: 127

Supported Cossack Squat
Couch Stretch
Butterfly Stretch

Thursday, August 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
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 @ 35 & 44, 10 @ 53#
Worked in:
3 Sets:
15 Banded Finger Extensions

EMOM-20 minutes
1 clean+2 presses+2 squats+3 Neutral Grip Pull Ups
20 rounds
Alternate sides w/clean-press-squat
44# kettlebell

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

Very hot in the Shed this week. Looking forward to some cooler weather.

2 Likes
103

August 31, 2024
Bouldered at Rock Mill with Kent, Randy, and Justin
Did the new purples, both new blues, one new orange and one new white. Worked on the hard blue from last weekend. Probably got on it too late. Finished by doing all the purples in the gym.

Late afternoon:
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.14 miles
1:07:36
Average Heart rate: 125
Max Heart Rate: 133

September 1, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8
3 sets of 15 banded finger extensions

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

3 sets:
8 Goblet Squats 60#
8 Trapbar RDLs 165#
60 seconds
Dips x 8 reps
60 seconds
TRX rows x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:35

Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
Butterfly stretch
3 ring muscle ups

2 Likes
104

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 143 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 150 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 62 rpm
3 minute cool down (easy walking)

2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Couch Stretch
butterfly stretch
Deep squat hold

2 Likes
105

Tuesday, September 3, 2024
3 problems
15, 20, 15 push ups
10 band pull aparts
10 second hang on an edge 25, 20, 15 mm
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 2 Every 60 seconds
Grindstone Tension 3 sets 3-6-9 sec 15 mm +10#
2 finger pocket Green RP Forge 3 sets 3-6-9 -20#
Slopey Crimper on Green RP Forge 3 sets of 3-6-9 -20#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Wednesday, September 4, 2024
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.11 miles
1:06:45
Average Heart rate: 124
Max Heart Rate: 134

2 Likes
106

Thursday, September 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
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

EMOM-20 minutes
1 clean+2 presses+2 squats+3 Neutral Grip Pull Ups
20 rounds
Alternate sides w/clean-press-squat
44# kettlebell

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

2 Likes
107

September 7, 2024
Bouldered at Rock Mill with Kent, Randy, and Jeff.
Did the new purples, both new blues, and one new white. Worked on the hard blue from last weekend. Repeated several blues and two oranges. Finished by doing all the purples in the gym.

September 8, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8
3 sets of 15 banded finger extensions

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

3 sets:
16 Alternating Reverse Lunges 50#
8 Kettlebell Swings 70#
60 seconds
Dips x 8 reps
60 seconds
TRX rows x 8 reps +15
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
One-armed Farmer’s carry 62# Left down sidewalk, Right back
5 rounds
12:18

Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
3 ring muscle ups
3 sets of 20 Flexbar wrist extensions
3 sets of 15 banded finger extensions

2 Likes
108

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 137 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 147 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 147 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 147 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 146 62 rpm
3 minute cool down (easy walking)

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

2 Likes
109

Tuesday, September 10, 2024
3 problems
15, 20, 15 push ups
10 band pull aparts
10 second hang on an edge 25, 20, 15 mm
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 2, Workout 1 Every 60 seconds
Grindstone Tension 4 sets 3-6-9 sec 15 mm +10#
2 finger pocket Green RP Forge 4 sets 3-6-9 -20#
Slopey Crimper on Green RP Forge 4 sets of 3-6-9 -20#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Wednesday, September 11, 2024
WARM UPS
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 Gets
2 @ 35 44, 53, & 62#

EMOM-20 minutes
1 clean+1 presses+2 squats+3 Alternating Grip Pull Ups
20 rounds
Alternate sides w/clean-press-squat
53# kettlebell

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

Thursday, September 12, 2024
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.11 miles
1:06:00
Average Heart rate: 123
Max Heart Rate: 132

2 Likes
110

September 14, 2024
Bouldered at Rock Mill with Kent and Justin.
Climbed the new purples, blues, and Oranges. Day flashed the white problem from last week. Ended by climbing all the blues except the one I’d been working (I gave up). Did a few purples to finish up. Pretty good climbing day.

2 mile walk later in the evening.

September 15, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
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, 35, 35, 45##
Neutral Grip Pull ups x 5 reps 0, 20, 35#
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronator each arm
15 banded finger extensions
3 rounds

5 sets:
5 Goblet Squats 60# 53, 62, 70, 70, 70#
5 Trapbar RDL 175#
60 seconds
Dips x 5 reps 0, 0, 10, 10, 20#
60 seconds
TRX rows x 5 reps +35#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
9:30

3 ring muscle ups
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
Deep squat hold
Elbow Banded Stretches (my elbow mobility sucks, I haven’t been able to fully extend for years. Something to work on.)

2 Likes
111

Monday, September 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: 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 141 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 148 63 rpm
3 minutes of active 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 150 63 rpm
3 minute cool down (easy walking)

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

Tuesday, September 17, 2024
3 problems
15, 20, 15 push ups
10 band pull aparts
10 second hang on an edge 25, 20, 15 mm
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 2, Workout 2 Every 60 seconds
Grindstone Tension 4 sets 3-6-9 sec 15 mm +10#
2 finger pocket Green RP Forge 4 sets 3-6-9 -20#
Slopey Crimper on Green RP Forge 4 sets of 3-6-9 -20#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

2 Likes
112

Wednesday, September 18, 2024
WARM UPS
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 Gets
2 @ 35, 44, and 10 @ 53#

EMOM-20 minutes
1 clean+1 presses+2 squats+3 Alternating Grip Pull Ups
20 rounds
Alternate sides w/clean-press-squat
53# kettlebell

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

Thursday, September 19, 2024
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.10 miles
1::05:35
Average Heart rate: 127
Max Heart Rate: 137

3 Likes
113

September 21, 2024
Bouldered in the Shed today. Conditions much better in the morning.
15 boulder problems starting easy and then sending some of my harder problems. Finished by doing a 10 minute EMOM on two problems I’ve had up for a while. Both V3 ish. 25 problems total.
Worked in 10 sets of 10 push ups, 10 sets of 10 band pull aparts, 3 sets of 10 pronators, 2 sets of 20 banded finger extensions, and 2 sets of 20 Flexbar wrist extensions.

September 22, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8
3 sets of 15 banded finger extensions

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

3 sets:
Goblet Squats x 8 reps 60# DB
8 Kettlebell Swings 70#
60 seconds
Dips x 8 reps
60 seconds
TRX rows x 8 reps +15
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
One-armed Farmer’s carry 62# Left down sidewalk, Right back
5 rounds
11:58

Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
3 ring muscle ups
Practiced banded bar muscle ups

3 Likes
114

WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
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-Last round on treadmill 6.6 mph @ 5% incline
4 minute warm up 50, 55, 60, 65 rpm 141 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 151 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 152 6.6 @ 5%
3 minute cool down (easy walking)

Supported Cossack Squat
Couch Stretch
deep squat hold

2 Likes
115

Tuesday, September 24, 2024
3 problems
10 second hang on an edge 25, 20, 15 mm
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 3, Workout 1 Every 60 seconds
Grindstone Tension 5 sets 3-6-9 sec 15 mm +10#
2 finger pocket Green RP Forge 5 sets 3-6-9 -20#
Slopey Crimper on Green RP Forge 5 sets of 3-6-9 -20#

10 sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

3 Likes
116

Wednesday, September 25, 2024
WARM UPS
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 Gets
2 each side @ 35, 44, 53, & 62

EMOM-20 minutes
1 clean+1 presses+2 squats+3 Alternating Grip Pull Ups
20 rounds
Alternate sides w/clean-press-squat
53# kettlebell

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

Thursday, September 26, 2024
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.10 miles
1::07:03
Average Heart rate: 122
Max Heart Rate: 131

2 Likes
117

September 28, 2024
Bouldered at Rock Mill with Kent, Jeff, Randy, and Justin. Sent 5 new purples, 4 new blues, 2 new oranges, and one new white. Worked some other oranges. Finished by climbing all the purples (except the cave problem). Fingers are sore today.

September 29, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8
3 sets of 15 banded finger extensions

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

4 sets:
Alternating Reverse Lunges x 12 reps 2 25# DBs
Supported One-legged RDLs x 6 reps each leg 44, 53, 53, 53#
60 seconds
BOSU Ball KB Bench Press x 6 reps 44s, 53s, 53s, 53s,
60 seconds
TRX rows x 6 reps +25
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer’s Walk around house through garage 2-44# KBs
5 rounds
12:30

Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
Deep squat stretch
3 ring muscle ups
1 banded bar muscle up

3 Likes
118

Good work in here.

They seem to reset your centre pretty regularly, everytime i see your log you’re sending new stuff.

119

Yes. Usually 2-3 problems of each color a week. Nothing like new problems!

1 Like
120

September 30, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
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 141 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 153 63 rpm
3 minute cool down (easy walking)

Supported Cossack Squat
Couch Stretch
deep squat hold

2 Likes