Tuesday, October 1, 2024
3 problems
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 -30, -20, 10#
Slopey Crimper on Green RP Forge 3 sets of 3-6-9 -10, -10, 0#
8 x 3 Dips
10 sets of 10 band pull aparts
Deep squat holds
October 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
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
10 pronators
EMOM-20 minutes
1 clean+1 presses+2 squats+3 Neutral Grip Pull Up
20 rounds
Alternate sides w/clean-press-squat
53# kettlebell
2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Reclined Hero Pose
3 sets of 20 Flexbar Wrist Extensions