May 7, 2025
Prone Alternating Y-T Raises 20 reps (2 sets)
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 of 15 Banded Finger Extensions
1-2-3-4 neutral grip pull ups
20 minute EMOM
2 kb clean + 2 kb press + 2 kb squats + 2 neutral, pronated, supinated pull ups
53# kettlebell
Alternate sides w/clean-press-squat
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
Arm Bar Stretch
May 8, 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
Zone 2 IC4 Bike Workout 45 minutes Level 43
Average HR: 120
High HR: 127
16.76
616 calories
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
2 Likes
5/10/25
Climbed at Hinckley with Randy and Justin. Beautiful day. We did The Crack, Burn out, Buzzard, A random route on the island, Dunes (5 times), and The Hate Route.
5/11/25
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#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
6 sets of:
Goblet Squats x 4 reps 4 sets @ 62#, 2 sets @ 70#
Trapbar Romanian Deadlift x 4 reps 205#
60 seconds
BOSU Ball KB Bench Press x 4 reps 53s
60 seconds
Neutral Grip Pull Up x 4 reps +20#
60 seconds
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmers Carries 44# KBs (around the house and through the garage)
5 rounds
12:20
2 sets of 15 reverse hypers 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
Arm Bar Stretch
2 Likes
May 12, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.11 miles
around 1:10
Average Heart rate: 121 Max Heart Rate: 127
Apple Watch was acting wonky.
May 13, 2025
4 problems
10 & 15 Push ups
10 second finger hang 25 mm, 20 mm
10 pronators each arm
2 rounds
7-53 Hangboard Training Protocol
20 mm edge (use max weight you can hold for 10 seconds)
5 sets of:
Three 7 seconds on the minute.
2 minutes 53 seconds rest
Begin sets on the 5 minutes
+15# Felt weak tonight
Worked in:
5 sets of 5 dips
100 band pull aparts
5 sets of 5 Ab Wheel Roll Outs
Deep Squat Hold
May 14, 2025
Prone Alternating Y-T Raises 20 reps (2 sets)
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 & 44#, then 10 @ 53#
Worked in:
4 Sets of 15 Banded Finger Extensions
1-2-3-4 neutral grip pull ups
20 minute EMOM
2 kb clean + 2 kb press + 2 kb squats + 2 neutral, pronated, supinated pull ups
53# kettlebell
Alternate sides w/clean-press-squat
2 sets of 15 Reverse Hyper 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
Arm Bar Stretch
1 Like
May 15, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.10 miles
1:12
Average Heart rate: 123 Max Heart Rate: 132
1 Like
5/17/25
Climbed at Rock Mill with Randy, Brad and Kent. Did the new purples (they felt hard for purples). Quickly did two new blues. Worked on some harder climbs. Came close to an orange. Repeated an old white. Did several easier problems to finish up. Fingers are hurting.
1.75 mile walk later at home.
5/18/25
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#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
Worked in several sets of banded finger extensions
5 sets of:
Goblet Squats x 5 reps 2 sets @ 62#, 3 sets @ 70#
Trapbar Romanian Deadlift x 5 reps 205#
60 seconds
BOSU Ball KB Bench Press x 5 reps 53s
60 seconds
Neutral Grip Pull Up x 5 reps +20#
60 seconds
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmers Carries 53# KBs (around the house and through the garage)
5 rounds
12:53
2 sets of 15 reverse hypers 120#
2 ring muscle ups
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
Arm Banded Stretch
A pleasant morning in the Shed.
2 Likes
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
Rogue Echo Bike
10-20-30-20-10 calories
1 minute rest between bouts.
9:11 PR
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
Arm Bar Stretch
2 Likes
May 20, 2025
3 problems
10 push ups
10 second hang on Campus Sloper
10 pronators each arm
3 rounds
7-53 Hangboard Training Protocol
5 sets of:
Three 7 seconds on the minute.
2 minutes 53 seconds rest
Begin sets on the 5 minutes
Campus Sloper w/dowel +20
Made all hangs
Worked in:
8 sets of 3 dips
100 band pull aparts
5 sets of 5 Ab Wheel Roll Outs
Deep Squat Hold
May 22, 2025
Prone Alternating Y-T Raises 20 reps (2 sets)
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 of 15 Banded Finger Extensions
20 minute EMOM
2 kb clean + 2 kb press + 2 kb squats + 2 neutral, pronated, supinated pull ups
53# kettlebell
Alternate sides w/clean-press-squat
2 sets of 15 Reverse Hyper 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
2 minute hold on pull up bar (relatively easy, elbows started hurting.
2 Likes
5/24/25
Climbed at Rock Mill with Randy, Justin, and Nick (Sarah too) Did the new purples. Did a hard purple from last week. Did an easier blue. Worked on some other climbs with little success. Finished by send a pretty hard blue from last week. Fingers were hurting. Probably need to take some time off climbing. Maybe this summer before, during, and after vacation to Italy.
Later in the afternoon:
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.10 miles
1:10:39
Average Heart rate: 126 Max Heart Rate: 142
5/25/25
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#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
Worked in several sets of banded finger extensions
Tested my standing long jump. 6’3”
4 sets of:
Goblet Squats x 6 reps 2 sets @ 62#, 2 sets @ 70#
Trapbar Romanian Deadlift x 6 reps 205#
60 seconds
BOSU Ball KB Bench Press x 6 reps 53s
60 seconds
Neutral Grip Pull Up x 6 reps +20, 15, 10, 5#
60 seconds
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmers Carries 53# KBs (around the house and through the garage)
5 rounds
12:50
2 sets of 15 reverse hypers 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 30 leg straightening hamstring stretch
Supported Cossack Stretch
2 minute hand on pull up bar (a little harder than last time, a function of the farmer’s carries I assume)
1 Like
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
Rogue Echo Bike
10-20-30-20-10 calories
1 minute rest between bouts.
9:49 Much slower than last Monday (fasted vs not fasted?)
2 sets of 15 reverse hypers 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
Deep Squat Hold
1 Like
May 27, 2025
2 laps on large sloper campus board (3 rounds)
10 push ups
20 band pull aparts
10 pronators each arm
Banded finger extensions
4 rounds
7-53 Hangboard Training Protocol
Large Sloper Hold w5/16” dowel (use max weight you can hold for 10 seconds)
5 sets of:
Three 7 seconds on the minute.
2 minutes 53 seconds rest
Begin sets on the 5 minutes
Campus Sloper w/ 5/16” dowel +53#
Made all hangs
Worked in:
8 sets of 3 dips
2 additional sets of 10 band pull aparts
5 sets of 5 Ab Wheel Roll Outs
Deep Squat Hold
May 29, 2025
Prone Alternating Y-T Raises 20 reps (2 sets)
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 of 15 Banded Finger Extensions
1-2-3-4 neutral grip pull ups
20 minute EMOM
2 kb clean + 2 kb press + 2 kb squats + 2 neutral, pronated, supinated pull ups
53# kettlebell
Alternate sides w/clean-press-squat
2 sets of 15 Reverse Hyper 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
2 minute hold on pull up bar
5/31/25
Climbed at Rock Mill with Randy and others. Did two new purples and two new blues (one was pretty hard). Worked for a while on a white and eventually sent it. Made some progress on an orange but fell short. Maybe next week. Finished by climbing a couple of purples. Pretty good day.
Later in the afternoon:
Zone 2 Treadmill Walk 12 mph @ 12% incline
45 minutes
Average Heart rate: 123 Max Heart Rate: 135
6/1/25
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#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
Worked in several sets of banded finger extensions
3 sets of:
Goblet Squats x 8 reps 1 set @ 62#, 2 sets @ 70#
Trapbar Romanian Deadlift x 8 reps 205#
60 seconds
BOSU Ball KB Bench Press x 8 reps 53s
60 seconds
Neutral Grip Pull Up x 8 reps
60 seconds
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmers Carries 53# KBs (around the house, through the garage and around the Shed-longer and harder)
5 rounds
15:57
2 sets of 15 reverse hypers 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 30 leg straightening hamstring stretch
Supported Cossack Stretch
1 Like
June 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
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 144 bpm
Tabata Protocol
53 calories (matches a PR on 12/31/20 & 5/5/22)
Max Heart-rate 157
3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 15 leg straightening hamstring stretch
Supported Cossack Stretch
6/3/25
2 laps on large sloper campus board
10 push ups
20 band pull aparts
10 pronators each arm
Banded finger extensions
5 rounds
7-53 Hangboard Training Protocol
Large Sloper Hold w5/16” dowel (use max weight you can hold for 10 seconds)
5 sets of:
Three 7 seconds on the minute.
2 minutes 53 seconds rest
Begin sets on the 5 minutes
Campus Sloper w/ 5/16” dowel +55.5#
Made all hangs
Worked in:
8 sets of 3 dips
5 sets of 5 Ab Wheel Roll Outs
Deep Squat Hold
6/4/25
Prone Alternating Y-T Raises 20 reps (2 sets)
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 of 15 Banded Finger Extensions
1-2-3-4 neutral grip pull ups
20 minute EMOM
2 kb clean + 2 kb press + 2 kb squats + 2 neutral, pronated, supinated pull ups
53# kettlebell
Alternate sides w/clean-press-squat
2 sets of 15 Reverse Hyper 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
2 minute hold on pull up bar
1 Like
June 5, 2025
Zone 2 IC4 Bike Workout 45 minutes Level 42
Average HR: 118
High HR: 127
16.69
611 calories
3 sets of 1 minute reclined hero pose (A little farther back each time)
30 leg straightening hamstring stretch
Supported Cossack Stretch
6/7/25
Climbed at Rock Mill with Randy and others. Did two new purples and two new blues (one was pretty hard). Sent the orange from last week on my first attempt. Worked a few other harder climbs. Finished by climbing 3 or 4 older blues. Decent day.
Later:
7.5 mile walk on the New London-Greenwich Rail Trail. 1:59:30
6/8/25
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 Squats 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 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
5 sets of:
10 alternating Skater Squats -20#
5 kettlebell swings 88#
60 seconds
5 Parallette Push Ups +20#
60 seconds
5 TRX Rows + 25#
60 seconds
Worked in several sets of banded finger extensions
Treadmill Run 15 seconds @ 6 @ 15%
10 EMOM 5 @ 6 mph & 5 @ 6.7 mph
2 sets of 15 reverse hypers 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 30 leg straightening hamstring stretch
Supported Cossack Stretch
3 ring muscle ups
1 Like
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
Rogue Echo Bike
10-20-30-20-10 calories
1 minute rest between bouts.
9:19 I had a Lara Bar about 30 minutes prior to working out. I seemed to have more power and perceived effort was less.
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
90/90 internal rotation stretch
Deep Squat Hold
3 rounds
1 Like
I have a trip to New River Gorge coming up in a couple of days. Two weeks after that I’m heading to Italy for 10 days with my wife and friends. No climbing sadly. I will get back to climbing after we get back. That will give me a month off. I am curious how the smelling in my knuckles will react. I will continue to workout though.
1 Like
Enjoy!
Sounds like an amazing time, and is probably good for your fingers.
1 Like
June 12-13
Went to the New River Gorge and climbed at Summersville with Randy and Ross. Not the greatest conditions but still managed to send some good routes. Satisfaction Guaranteed is always a good one. The first attempt was ugly but I managed to clean it up and redpoint it and climb it again clean on top rope. We tried some harder stuff but didn’t do too well. We went swimming afterwards both days which is always nice. I’ll be back in the fall.
June 14, 2025
Drove home and then did a Zone 2 ride on my bike.
16.21 miles
1:11:35
Avg Heart Rate 126 bpm
Max Heart Rate 133 bpm
Made up a nice loop on some back roads. I think I had 4 cars pass me.
1 Like