2/5/25
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:
4 Sets: 25 Banded Finger Extensions
1-2-3-4-5 neutral grip pull ups 15 total
Armor Plating 2 35# KBs
20 minute EMOM
2 cleans
2 presses
2 front squats
2 pull ups (alt neutral, pronated, & supinated)
2 sets of 15 Reverse Hypers 120#
Butterfly Stretch
reclined hero pose
Deep squat hold
2 Likes
February 6, 2025
Lock 3 Shoulder Routine
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
Zone 2 IC4 Bike Workout 45 minutes Level 46/22-23mph
Average HR: 116
High HR: 124
16.88 miles
642 calories
Stretching
2 Likes
February 8, 2025
Climbed at Rock Mill with Randy, Jeff, and Brad. Two new purples and two new blues. Repeated several additional blues and one of the whites from last week.
Later in the afternoon;
Zone 2 Treadmill Walk
45 minutes at 3.5 mph at 12% incline.
Avg HR 125
Max HR 134
February 9, 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
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, 35, 44#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
5 sets of:
Bulgarian Split Squat x 5 reps each leg 35, 44, 53, 53, 53#
Kettlebell Swings x 5 reps 70#
60 seconds
KB BOSU Bench Press x 5 reps 53s
60 seconds
TRX inverted row x 5 reps +25#
60 seconds
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
3 ring muscle ups
Toe Touch
5 sets of:
25 jump ropes
12 push ups
1 minute deep squat hold
10 alt DB curls 30# DBs
2 Likes
February 10, 2025
Thoracic Spine Extension with Foam Roller Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8
Norwegian 4×4 training method
Treadmill 4 mph
4 minute warm up 1, 3, 5, 7, 9, 12, 15% 142 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 148 bpm 15%
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 bpm 15%
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 143 bpm @ 3.5 bpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 148 bpm 12, 13, 14, 15%
3 minute cool down (easy walking)
2 Likes
Climbed in the Shed.
5-4-3-2-1 problems
10 push ups
10 band pull aparts
10 second hang on an edge 30, 30, 25, 20, 15 mm edge
10 pronators each arm
5 rounds
Hangboard Training
6 sets of 10 seconds on a 20 mm edge. On the 3 minutes.
+15, 20, 25, 30, 35, 40# (5 seconds w/40#)-better than last week
Worked in:
5 sets of 10 push ups
5 sets of 10 band pull aparts
5 sets of 5 ab wheel roll outs.
2 Likes
February 12, 2025
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
3 each side @ 35, 44, 53#
Worked in:
3 Sets:
15 Banded Finger Extensions
EMOM-20 minutes
1 clean+1 presses+2 squats+2 Neutral Grip Power Pull Ups
20 rounds
Alternate sides w/clean-press-squat
53# kettlebell
Felt relatively easy
2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Reclined Hero Pose
A few “Skin the Cats”
Deep squat hold
2 Likes
WARM UPS
Lock 3 Shoulder Routine
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 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35, 35, 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
3 sets of:
Goblet Squats x 8 reps 53, 62, 70#
Kettlebell Swings x 8 reps 70#
60 seconds
Dips x 8 reps
60 seconds
TRX inverted row x 8 reps +25#
60 seconds
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose
3 ring muscle ups
Toe Touch
5 sets of:
30 jump ropes
12 push ups
1 minute deep squat hold
10 alt DB curls 30# DBs
2 Likes
February 17, 2025
WARM UPS
Lock 3 Shoulder Routine
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
Norwegian 4×4 training method
Treadmill 4.2 mph
4 minute warm up 1, 3, 5, 7, 9, 12, 15% 135 bpm
3 minute rest of active rest
4 minutes working up to 90% of maximum heart rate 148 bpm 15%
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 148 bpm 15%
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150bpm 15%
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 bpm 15%
3 minute cool down (easy walking)
2 Likes
Climbed in the Shed.
4 problems
10, 15, 25 push ups
10, 15,25 band pull aparts
10 second hang on an edge 30, 25, & 20 mm edge
10 pronators each arm
3 rounds
Hangboard Training
6 sets of 10 seconds on a 20 mm edge. On the 3 minutes.
+15, 20, 25, 30, 35, 40# (9 seconds w/40#)-So close!
Worked in:
5 sets of 10 push ups
5 sets of 10 band pull aparts
5 sets of 5 ab wheel roll outs.
5 sets of 15 air squats (these loosened up my hips)
3 Likes
February 19, 2025
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 and 5 each side @53#
Worked in:
3 Sets: 15 Banded Finger Extensions
1-2-3-4 neutral grip pull ups (10 total)
EMOM-20 minutes
2 cleans +1 presses+2 squats+2 Neutral Grip Power Pull Ups
20 rounds
Alternate sides w/clean-press-squat
53# kettlebell
2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Reclined Hero Pose
Deep squat hold
2 Likes
Lock 3 Shoulder Routine
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
Zone 2 IC4 Bike Workout 45 minutes Level 47/23mph
Average HR: 121
High HR: 127
17.26 miles
659 calories
Stretching
2 Likes
February 22, 2025
Climbed at Rock Mill with Randy, Kent and Justin. Ross showed up later too. Four new purples and four new blues. Worked on other problems too.
Finished by repeating all the purples.
Later in the afternoon;
Zone 2 Treadmill Walk
45 minutes at 3.5 mph at 12% incline.
Avg HR 124
Max HR 133
February 23, 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
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, 35, 44#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
2-3-5-2-3-5-2-3
Zercher Squat 75, 85, 95#
Romanian Trapbar Deadlift 185#
60 seconds
KB BOSU Bench Press 53s
60 seconds
TRX Rows 50# sandbag
60 seconds
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Toe Touch
2 Likes
February 24, 2025
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 142 bpm
3 minute 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 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)
Reclined Hero Pose
Deep Squat Hold
Toe Touchs
2 Likes
Climbed in the Shed.
4 problems
15, 20, 15 push ups
15, 20, 15 band pull aparts
10 second hang on an edge 25, 20,15 mm edge
10 pronators each arm
3 rounds
Hangboard Training
6 sets of 10 seconds on a 20 mm edge. On the 3 minutes.
+15, 20, 25 (9 sec), 25, 30 (8 sec), 30 (6 sec)
Weaker than last week??
Worked in:
5 sets of 10 push ups
5 sets of 10 band pull aparts
5 sets of 5 ab wheel roll outs.
1 Like
Wednesday, February 26, 2025
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
1 each side @ 44 and 53# & then 10 @62#
Worked in:
3 Sets: 15 Banded Finger Extensions
1-2-3-4 neutral grip pull ups
EMOM-20 minutes
2 cleans+ 2 presses + 2 squats+ 2 Pronated Grip Pull Ups
20 rounds
Alternate sides w/clean-press-squat
44# kettlebell
2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Reclined Hero Pose
Deep squat hold
1 Like
Zone 2 Treadmill Walk
45 minutes at 3.5 mph at 12% incline.
Avg HR 117
Max HR 130
2 Likes
March 1,2025
Climbed at Rock Mill with Randy, Kent and Justin. Ross showed up later too. Climbed two new purples. Sent the two new blues. Quickly sent new orange. Worked on a white and came really close. Finished up by repeating a blue and doing an additional purple.
Later in the afternoon;
Zone 2 Treadmill Walk
45 minutes at 3.5 mph at 12% incline.
Avg HR 121 Max HR 135
March 2, 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
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, 35, 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
3 sets of:
5 Zercher Squats 65, 75, 85
5 Romanian Trapbar Deadlift 185#
60 seconds
5 KB BOSU Bench Press 53s (did 5 presses for the last set)
60 seconds
5 Back Supported KB Rows 53s (did 5 ring pull ups for the last set)
60 seconds
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Shoulder was bothering me a bit at the beginning and started getting worse. I cut the workout short. Add it to the list.
3 Likes
Lock 3 Shoulder Routine
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
Zone 2 IC4 Bike Workout 45 minutes Level 47/22-23mph
Average HR: 118
High HR: 124
16.98 miles
635 calories
Stretching
2 Likes
Tuesday, March 4, 2025
Climbed in the Shed.
3 problems
5 push ups
10 band pull aparts
10 second hang on an edge 25, 20 mm edge
10 pronators each arm
2 rounds
Hangboard Training
6 sets of 10 seconds on a 20 mm edge. On the 3 minutes.
+15, 20, 25, 30, 35, 40# (got all rounds, barely on the 40#)
Worked in:
5 sets of 5 bottoms up KB Press 20#
5 sets of 10 band pull aparts
5 sets of 5 ab wheel roll outs.
Wednesday, March 5, 2025
WARM UPS
3 sets of 10:
-external rotations
-full cans
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
1 each side @ 35 and 44# & then 10 @53#
Worked in:
3 Sets: 15 Banded Finger Extensions
1-2-3-4 neutral grip pull ups (These hurt my shoulder a bit)
5 sets:
10 Alternating Reverse Lunges 50#
5 banded KB Presses 35#
5 Scap Pull Ups
2 sets of 15 Reverse Hypers 120#
Reclined Hero Pose
Shoulder still hurts but I am able to work around it. It seems to be getting better.
1 Like
March 6, 2025
Prone Alternating Y-T Raises 20 reps (2 sets)
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 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 150 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 151 63 rpm
3 minute cool down (easy walking)
Felt hard tonight.
Reclined Hero Pose
Toe Touchs
1 Like