November 6, 2025
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10 push ups
10 band pull aparts
(10 hang pulses on 20mm edge x 2) -35, -25, -15, 0#
10 pronators
20 Flexbar Wrist Extensions
4 rounds
Hangboard Ladder Training
Week 2, Workout 1 Every 60 seconds
20 mm edge 4 sets of 3-6-9 seconds +10, 15, 20, 25#
2 finger pocket 4 sets 3–6-9, -35, -25, -15, -5#
Closed Crimp 4 sets of 3-6-9 -45, -35, -25, -15#
Worked in:
6 sets of 10 band pull aparts
6 sets of 10 push ups
Deep squat holds
Later in the afternoon…
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.13 miles
1:012:26
Average Heart rate: 123
Max Heart Rate: 142
November 7, 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
4 x 20 banded finger extensions
5 Goblet Squats 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
-Archer Rows 5 each arm
10 pronators each arm
3 rounds
4 sets of:
Bulgarian Split Squats x 6 reps each leg 35#
Trapbar Deadlift x 6 reps 145# (kept it light) 145#
60 sec
Banded KB Presses x 6 reps each arm 35#
60 sec
TRX Rows x 6 reps +25#
Ab Wheel Roll Outs x 6 reps
60 sec
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Frog Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold
2 rounds
November 9, 2025
WARM UPS
20 band pull aparts
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 Treadmill Walk 45 minutes
3.5 mph @ 12% incline
Average HR: 123
Max HR: 131
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Frog Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold
2 rounds
November 10, 2025
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10 push ups
10 band pull aparts
(10 hang pulses on 20mm edge x 2) -35, -25, -15, 0#
10 pronators
20 Flexbar Wrist Extensions
4 rounds
3 boulder problems
10 push ups
10 band pull aparts
3 rounds
(sent a boulder problem I haven’t gotten in awhile) Shed Problem
Hangboard Ladder Training
Week 2, Workout 2 Every 60 seconds
20 mm edge 4 sets of 3-6-9 seconds +10, 15, 20, 25#
2 finger pocket 4 sets 3–6-9, -35, -25, -15, -5# (didn’t get 9 sec on -5)
Closed Crimp 4 sets of 3-6-9 -45, -35, -25, -15# (didn’t get 9 sec on -15)
Worked in:
3 sets of 10 band pull aparts
3 sets of 10 push ups
Deep squat holds
November 11, 2025
WARM UPS
Band Pull Aparts x 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
3 each arm @ 35, 45, 53#
Worked in 1-2-3-4 pull ups & 4 x 20 banded finger extensions
30 minute EMOM (5 rounds)
12 kettlebell swings 53#
6 dips
12 alternating jumping lunges
6 ring pull ups
50 jump ropes
6 ab wheel roll outs
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
1 round
November 12, 2025
WARM UPS
Band Pull Aparts x 20 reps
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 143 bpm
4 minute rest
then…
1 minute hard
2 minutes rest
Repeat 10 times
68, 68, 68, 68, 68, 70, 70, 70, 70, 70 rpm
Max HR 150, 179 cal, 4.48 mi
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch x 10 reps
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
Heading to the New this afternoon for another short climbing trip.
November 13-14
New River trip with Randy and Justin.
11/13
Fantasy 5.8 trad (I haven’t done trad for awhile. We didn’t have much gear. I had to run it out at one point. Something I’m not going to make a habit of.)
Aesthetica 11c 4 star route at Endless Wall -I hadn’t been on it for almost 20 years. On my first go I hung several times and felt a little gripped in a few spots. On my second go it went much better and I solidly sent the route. Randy got the send on second go and Justin barely missed his second go.
Randy tried Bonemaster Gear Fling 11c/d again. He fell again at his crux. I got to top rope again and climbed it clean.
11/14
We went to Endless again. We warmed up on Lunar Debris 5.9. Next, I set up a nearby 11+ called Double Feature on top rope. Justin went first and did well and showed Randy and I some key beta. Randy and I then top roped it clean. Justin had to leave but Randy and I went for the redpoints. Randy went first and got the send. He was a little shaky near the top but pulled it off. I went next and also got the send. I almost fell about 2/3’s of the way up but held on. On the way down I cleaned that section up a lot.
Great short trip with Randy and Justin. Weather was beautiful and Endless was pretty busy for a Thursday and Friday. I’m loving the fall weather. It would be nice to get another trip in before the weather turns. We’ll see.
November 15, 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
3 x 20 banded finger extensions
5 Goblet Squats 35, 45, 53#
5 Bulgarian Goat Bag Swings 45, 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
-5 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch x 10 reps
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
Ring muscle up
2 rounds
Heading to the Buckeyes Football game tonight in Columbus. Should be a good time but I’m not looking forward to game day traffic. Probably won’t get home until 1 or 2 am.
November 16, 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: 122
High HR: 132
624 calories
16.90 miles
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Frog Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
November 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
Turkish Gets
3 each arm @ 35, 45, 53#
Worked in 1-2-3-4 pull ups & 4 x 20 banded finger extensions
This one looks like a banger. I especially like the way you disappear into the ceiling on the top move. Are there holds up there? Or are you just going to the rafters?
November 19, 2025
WARM UPS
Band Pull Aparts 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
Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm
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 153 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152 61 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 60 rpm
3 minute cool down (easy walking)
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Frog Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
November 20, 2025
Went for a hike with an old friend. We met at Mohican State Park and did 3 miles. Easy pace. We talked about climbing and our families. Pleasant hike.
November 21, 2025
WARM UPS
Band Pull Aparts 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: 122
High HR: 130
calories 610
miles 16.67
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat stretches
Banded Elbow/Forearm Stretch Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
Worked in 50 push ups, 50 air squats, and 25 pull ups
November 22, 2025
Bouldered at Rock Mill with Randy and Kent. Pretty decent day. Sent a Mod+ I worked on for awhile.
November 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
3 x 20 banded finger extensions
5 Goblet Squats 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
-Face Pulls +35#
10 pronators each arm
3 rounds
2-3-5-2-3-5-2-3 (25 total reps)
Zercher Squats 65, 80, 95#
Trapbar Romanian Deadlift 165, 185, 205#
Floor Press 53#
Pronated Pull Up 30, 20, 10#
Ab Wheel
1 minute reclined hero pose (A little farther back each time)
Reverse Hypers x 15 reps 120#
15 leg straightening hamstring stretch
Frog Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold
2 rounds
November 24, 2025
WARM UPS
Band Pull Aparts 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
Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 143
3 minute rest
4 minutes working up to 90% of maximum heart rate 148 62 rpm
3 minutes of active 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 150 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)
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Frog Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
November 26, 2025
WARM UPS
Band Pull Aparts 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: 122
High HR: 132
calories 600
miles 16.57
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat stretches
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
A few rolling deck squats. These felt easy today. Rolling Deck Squat
November 27, 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
Turkish Get Ups
4 each arm @ 35, 3@45, 2@53, and 1@62#
Worked in 1-2-3-4 pull ups & 4 x 20 banded finger extensions
3 sets of 10 pronators & 20 flexbar wrist extensions
30 minute EMOM (5 rounds)
5 trapbar deadlifts 165#
5 dips
12 alt jumping lunges
6 ring pull ups
50 jump ropes
6 ab wheel roll outs
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
Happy Thanksgiving!
November 30, 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
3 x 20 banded finger extensions
5 Goblet Squats 35, 45, 53#
5 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
-Face Pulls +35#
10 pronators each arm
3 rounds
3 sets of:
Zercher Squats x 8 reps 65, 80, 95#
Hip Extensions x 8 reps +25
Double KB Press x 8 reps 35s
TRX Rows x 8 reps +15#
Ab Wheel 8 reps
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Frog Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold
2 rounds
