August 12, 2025
Used the Tension Board at Rock Mill.
I did 3 V0s, 3 V1s, 3 V2s, 3 V3s, 3 V4s, and 2 V5s.
Problems started getting hard at V3. One particular V5 took some effort. I ended up doing it twice. Some highlights. Less Power V3 Rent A Swag V4 We Scream Like Eagles V4 Embroidery V5
August 13
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
Turkish Gets
2 each side @ 35, 44, 53, & 62#
Worked in:
4 Sets of 20 Banded Finger Extensions
1-2-3-4 neutral grip pull ups
Treadmill 7.1-8.0 mph @ 12% grade
15 second run + 45 second rest
10 minute EMOM
2 sets of 15 Reverse Hyper 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretch
Deep Squat Hold
3 rounds
August 14
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
5.49 mile Bike Ride 22:43
I wanted to have fresh legs for Friday so I cut down on the mileage today.
2 sets of 15 Reverse Hyper 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretch
Deep Squat Hold
2 rounds
August 15
WARM UPS (At Home)
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
The cross country coach invited staff to participate in a 2 mile run with the team. The senior captains drafted us into different teams and the times were added up to determine the winner. My team won.
At school- Various running drills the seniors led us through.
2 mile run around cross country course. 16:55 (Fastest adult)
This is 9 seconds faster than last year. An ambitious goal would be to break 16 minutes.
Max HR: 157 bpm
Walking to cool down.
August 16, 2025
Bouldered at Rock Mill with Kent and Randy. Did the new yellows, pinks, purples, and 3 new blues. Tried other problems. Finished by climbing all the pinks.
Later in the afternoon:
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.13 miles
1:08:20
Average Heart rate: 124
Max Heart Rate: 133
August 17, 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 Squats 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35, 35, 45#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
20 banded finger extensions
3 rounds
4 sets of:
Rear Foot Elevated Split Squat x 6 reps each leg 35, 35, 45, 45#
Trapbar RDLs x 6 reps 145, 165, 175, 185#
60 seconds
Parallette Push ups x 6 reps +10#
60 seconds
TRX Rows x 6 reps +25#
60 seconds
6 Ab Wheel Roll Outs
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:50
15 reverse hypers 120# (2 rounds)
1 minute reclined hero pose
15 leg straightening hamstring stretch
Butterfly Stretch
Hip Stretch
Deep Squat Hold w/5 presses 20# each arm
Self Arm Bar 30 seconds each arm 45#
2 rounds
Voodoo Floss Elbows
Thanks!
Unfortunately the Tension Board and Kilter Board are both an hour away by car. I do have my bouldering wall at home but it’s too hot to use it in the summer.
August 18, 2025
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 142 bpm
Then…
10-20-30-20-10 calories
1 minute rest between bouts.
9:40
Max HR: 155
2 sets of 1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Deep Squat Hold
Self Arm Bar 30 seconds each arm 45#
2 rounds
Later in day:
7.5 mile walk on New London-Greenwich Rail Trail.
1:59:30
August 19, 2025
3 problems
5 parallette push ups
10 band pull aparts
10 second 2 hang on 30, 25, 20 mm edge
10 pronators each arm
3 rounds
Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
20 mm edge 3 sets of 3-6-9 seconds +10, 15, 15#
2 finger pocket -35#
Closed Crimp 3 sets of 3-6-9 -45#
Worked in:
7 sets of 10 band pull aparts
7 sets of 5 parallette push ups
Deep squat holds
Fingers achy tonight. I soaked them in ice water for 5 minutes afterwards.
August 20, 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
Worked in 1-2-3-4 pull ups & 4 x 15 banded finger extensions
Turkish Gets
2 each side @ 35, 44, 53, & 62#
Worked in 1-2-3-4 pull ups & 4 x 20 banded finger extensions
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Deep Squat Hold
2 rounds
August 22, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.13 miles
1:08:33
Average Heart rate: 124
Max Heart Rate: 137
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
90/90 Hip Stretch
Deep Squat Hold
2 rounds
August 23, 2025
Bouldered at Rock Mill with Kent and Randy. Did the new yellows, pinks, 1 new purple, 1 new blue (several goes), and one new orange. Tried other problems. Finished by climbing all the pinks.
Later in the afternoon:
7.5 mile walk on New London-Greenwich Rail Trail.
2:04:09
August 24, 2025
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, 45, 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
20 banded finger extensions
3 rounds
8 sets of:
Goblet Squats x 3 reps 4 sets @62, 4 sets @ 70#
Trapbar RDLs x 3 reps 165, 175, 185, 195, 205, 205, 205, 205#
60 seconds
Dips x 3 reps
60 seconds
Ring Pull Ups x 3 reps +20#
60 seconds
3 Ab Wheel Roll Outs
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:07
15 reverse hypers 120# (2 rounds)
1 minute reclined hero pose
15 leg straightening hamstring stretch
10 Cossack Squat stretches
Deep Squat Hold
Self Arm Bar 30 seconds each arm 45#
2 rounds
VooDoo Floss on Elbows
August 25, 2025
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 142 bpm
Then…
10-20-30-20-10 calories
1 minute rest between bouts.
9:13
Max HR: 154
Treadmill 7.1-8.0 mph @ 12% grade
15 second run + 45 second rest
10 minute EMOM
2 sets of 1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
Deep Squat Hold
2 rounds
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
Turkish Gets
2 @ 35# and 45#. Then 10 at 53#.
Worked in 1-2-3-4 pull ups & 4 x 20 banded finger extensions
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
Deep Squat Hold
2 rounds
August 28, 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 42
Average HR: 120
High HR: 126
626 calories
16.86 miles
1 minute reclined hero pose
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Deep Squat Hold
1 round
August 30, 2025
Climbed in the Shed today.
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10 push ups
10 band pull aparts
10 second hand on large sloper
4 rounds
3 problems
10 push ups
10 band pull aparts
10 second 2 hang on 25, 20, 15 mm edge
10 pronators each arm
3 rounds
Good conditions. I tried a few of my harder problems and had some success.
Hangboard Ladder Training
Week 2, Workout 1 Every 60 seconds
20 mm edge 4 sets of 3-6-9 seconds +10, 15, 20, 20#
2 finger pocket 4 sets -35, -30, -25, -20#
Closed Crimp 4 sets of 3-6-9 -45#
Worked in:
3 sets of 10 band pull aparts
3 sets of 10 push ups
Deep squat holds
Balancing on my BOSU Ball
August 31, 2025
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, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35, 35, 45#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
20 banded finger extensions
3 rounds
6 sets of:
Rear elevated split squat X 4 reps each leg 35, 45, 45, 53, 53, 53#
Trapbar RDLs x 4 reps 165, 175, 185, 195, 205, 205#
60 seconds
Dips x 4 reps
60 seconds
Ring Pull Ups x 4 reps +10#
60 seconds
4 Ab Wheel Roll Outs
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:44
15 reverse hypers 120#
1 minute reclined hero pose
15 leg straightening hamstring stretch
10 Cossack Squat stretches
Deep Squat Hold
Banded Forearm Stretch
2 rounds
Later in the afternoon:
7.55 mile walk on New London-Greenwich Rail Trail.
1:59:25
9/1/25
Prone Alternating Y-T Raises 20 reps (2 sets)
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm bpm HR:
4 minute rest
(30 seconds on + 30 seconds off) X 10
3 minute cool down (easy walking)
94 cal/2.38 mi (I kept the RPMs at 70 or slightly above)
Max HR: 157 (according to my Garmin watch)
Torque Fitness M1 Sled
Forward Push (length of sidewalk)
10 rounds on the minute
(Push the length of the sidewalk and then rest the remainder of the minute.)
Each Push took about 18 seconds and I rested the rest of the minute.
Max HR: 146
2 sets of 1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
Banded Forearm Stretch
Deep Squat Hold
2 rounds
Climbed in the Shed today.
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10 push ups
10 band pull aparts
10 second hand on large sloper
4 rounds
2 problems
10 push ups
10 band pull aparts
10 second 2 hang on 25, 20 mm edge
10 pronators each arm
3 rounds
Hangboard Ladder Training
Week 2, Workout 2 Every 60 seconds
20 mm edge 4 sets of 3-6-9 seconds +10, 15, 20, 20#
2 finger pocket 4 sets -35, -30, -25, -20#
Closed Crimp 4 sets of 3-6-9 -45, -35#
Worked in:
4 sets of 10 band pull aparts
4 sets of 10 push ups
Deep squat holds
Balancing on my BOSU Ball
September 3, 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
Worked in 1-2-3-4 pull ups & 4 x 15 banded finger extensions
Turkish Gets
2 each side @ 35, 44, 53, & 62#
Worked in 1-2-3-4 pull ups & 4 x 20 banded finger extensions
