December 27, 2025
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10, 10, 15, 15 push ups
20 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 1, Workout 2 Every 60 seconds
- 15 mm edge 3 sets of 3-6-9 seconds 0, 5, 10#
- 3 finger pocket 3 sets 3–6-9 seconds 0, 5, 10#
- Pinch-Crimp 3 sets of 3-6-9 seconds -35, -25, -15
Made all hangs
Worked in 100 push ups, 100 band pull aparts, deep squat holds, and hero pose.
December 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
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 x 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Face Pulls +35#
10 pronators each arm
3 rounds
3 sets of:
Rear Leg Elevated Split Squat x 8 reps 35, 44, 53#
Trapbar Romanian Deadlifts x 8 reps 165#
BOSU Ball KB Bench Press x 8 reps 44, 53, 53
TRX Rows x 8 reps +15#
Ab Wheel x 8 reps
5 rounds of:
1 ring muscle up
50 jump ropes
10 minute EMOM
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
December 29, 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
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 142
4 minutes rest
10 x (1 min work + 2 min rest)
- 70 rpm /148
- 70 rpm/149
- 70 rpm/153
- 70 rpm/145?
- 70 rpm/149
- 68 rpm/149
- 68 rpm/145
- 68 rpm/147
- 68 rpm/145
- 70 rpm/151 - 132 after 1 min rest -19 bpm
Heart rate seemed a little wonky today.
Felt hard.
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretch
Deep squat hold 1 minute
60 second hang from bar
2 rounds
1 Like
12/30/25
Bouldered at Rock Mill with Kent and Justin. Pretty good day. I sent 5 new mod+s and several mod -s. Fun problems.
I went to the orthopedic doctor yesterday for some neck pain I’ve been having that is radiating to my upper back and down my left arm. He took x rays. It confirmed that I still have arthritis, bone spurs, narrowing of the disks, and an abnormal cervical spine curvature. I knew all this from my bout with neck issues 10 years ago. Luckily I don’t have any muscle weakness like I did 10 years ago. He put on a 15 day tapering dose of prednisone. Hopefully that will resolve the radiating pain and return me to baseline. I go back in three weeks to talk about progress (or lack of) and what the next steps might be. He is actually going through the same issues as me. We talked about many coping strategies.
12/31/25 (my birthday)
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 IC4 Bike Workout 45 minutes Level 46 22-23 mph
Average HR: 123
High HR: 133
calories 612
miles 16.72
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Deep squat hold 1 minute
1 minute hang from bar
2 rounds
January 1, 2026 Happy New Year!
WARM UPS
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
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
2 each side @ 35, 45, 53, 1 each side 62 & 70#
Worked in 1-2-3-4 pull ups, 4 x 20 banded finger extensions, 10 pronators, 20 Flexbar Wrist Extensions
59-Bench Mark Exercises
KB Front Squats x 5 35s, 44s, 53s
KB Presses (3 @ 35s, 2 @ 44s, 1 @ 53s) x 3
Neutral Grip Pull Up x 1 +35, 44, 53, 62, 70# (not quite)
Ring Muscle Up 1 @ 0#, 1 @ +8#
Bar Hang 2:04
Sit to Rise Variations
59-Benchmark Exercises
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Deep squat hold 1 minute
2 rounds
1 Like
January 2, 2026
New London-Greenwich Rail Trail
3 mile cross-country skiing
47:13
Avg. HR 127 (that seems a little high, felt like an easy effort)
Fun!
January 3, 2026
Bouldered at Rock Mill with Kent, Randy, Justin, and Brad. Repeated 7 mod+s and 10 or more mod-s. Still haven’t done a hard-. Someday soon I hope.
Later
New London-Greenwich Rail Trail
3 mile cross-country skiing
40:11 (much more efficient today)
Avg HR 132 (didn’t seem like I was working that hard) I used my Apple Watch this time. Yesterday I used my Garmin.
January 4, 2026
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, 45, 53#
5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Face Pulls +35#
10 pronators each arm
3 rounds
4 sets of:
Rear Leg Elevated Split Squat x 6 reps 35, 44, 53, 53#
Trapbar Romanian Deadlifts x 6 reps 175#
BOSU Ball KB Bench Press x 6 reps 44, 53, 53, 53#
TRX Rows x 6 reps +25#
Ab Wheel x 6 reps
5 rounds of:
50 jump ropes
1 lap campus sloper rungs
10 minute EMOM
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
January 5, 2026
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 137
3 minute rest
4 minutes working up to 90% of maximum heart rate 147 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 152 63 rpm 128 after 1 min, -24
3 minute cool down (easy walking)
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Deep squat hold 1 minute
1 minute bar hang
2 rounds
1 Like
January 6, 2025
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10, 15, 20, 15 push ups
15 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
- 15 mm edge 4 sets of 3-6-9 seconds 0, 5, 10, 10#
- 3 finger pocket 4 sets 3–6-9 seconds 0, 5, 10, 15#
- Pinch-Crimp 4 sets of 3-6-9 seconds -35, -25, -15, -10#
Missed very last 9 second hold. 6 seconds.
I added an additional minute rest between sets.
Worked in 100 push ups, 100 band pull aparts, deep squat holds, and hero pose.
January 7, 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 IC4 Bike Workout 45 minutes Level 48, 49, 50 rpm 22-23 mph
Average HR: 121
High HR: 126
calories 628
miles 16.91
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Deep squat hold 1 minute
1 minute hang from bar
2 rounds
1 Like
January 8, 2026
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
2 each arm @ 35, 44, 53, 62#
Worked in 1-2-3-4 pull ups, 4 x 20 banded finger extensions-4 rounds
30 minute EMOM (5 rounds)
- 10 kettlebell swings 44#
- 5 dips
- 10 alt jumping lunges +3lb DBs
- 5 ring pull ups +10#
- 50 jump ropes
- 5 ab wheel roll outs
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
1 minute bar hang
2 rounds
2 Kneeling Jump to Squats
1 Like
January 10, 2026
Bouldered at Rock Mill with Kent, Randy, and Brad. New problems are up. The gym is now doing a V grade rating for all problems. I actually prefer this. I did many 4s, 5s, and one 6.
January 11, 2026
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, 45, 53#
5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Face Pulls +35#
10 pronators each arm
3 rounds
5 sets of:
Rear Leg Elevated Split Squat x 5 reps 35, 44, 53, 62, 62#
Trapbar Romanian Deadlifts x 5 reps 185#
One arm KB Press x 5 reps 35, 35, 44, 44, 44#
TRX Rows x 5 reps +35#
Ab Wheel x 5 reps
5 rounds of:
50 jump ropes
1 lap campus sloper rungs (did 2 first round)
10 minute EMOM
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
Bar Hang 1 minute
2 rounds
1 Like
January 12, 2026
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
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 140
3 minutes rest
10 x (1 min work + 2 min rest)
- 70 rpm /140
- 70 rpm/144
- 70 rpm/145
- 70 rpm/146
- 70 rpm/147
- 70 rpm/147
- 70 rpm/148
- 70 rpm/147
- 70 rpm/148
- 70 rpm/147 - 126 after 1 min rest -21 bpm
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretch
Deep squat hold 1 minute
60 second hang from bar
2 rounds
January 13, 2026
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10, 15, 20, 15 push ups
15 band pull aparts
(10 hang pulses on 20mm edge x 2) -35, -25, -15, 0#
10 pronators
4 rounds
Hangboard Ladder Training
Week 2, Workout 2 Every 60 seconds
- 15 mm edge 4 sets of 3-6-9 seconds 0, 5, 10, 15#
- 3 finger pocket 4 sets 3–6-9 seconds 0, 5, 10, 15#
I added an additional minute rest between sets.
Worked in 100 push ups, 100 band pull aparts, deep squat holds, and hero pose.
1 Like
January 14, 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 IC4 Bike Workout 45 minutes Level 50 rpm 22-23 mph
Average HR: 126
High HR: 132
calories 616
miles 16.76
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Deep squat hold 1 minute
1 minute hang from bar
2 rounds
1 Like
January 15, 2026
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 arm @ 35, 44, 53, 62#
Worked in 1-2-3-4 pull ups, 4 x 20 banded finger extensions
10 pronators, 20 Flexbar Wrist Extensions
4 rounds
30 minute EMOM (5 rounds)
- 10 kettlebell swings 53#
- 5 dips
- 5 Goblet Squats 60#
- 2 15’ rope ascents
- 50 jump ropes
- 5 ab wheel roll outs
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
1 minute bar hang
2 rounds
2 Kneeling Jump to Squats
1 Like
January 16, 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, 11, 10, 11% incline (I tried to keep my HR between 125&130)
Average HR: 127
Max HR: 136
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretch
Deep squat hold 1 minute
60 second hang from bar
2 rounds
1 Like
January 17, 2026
Bouldered at Rock Mill with Kent, Randy, Nick, and Sarah. New problems are up. I sent several 3s, 4s, 5s, and 4 6s.
January 18, 2026
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, 45, 53#
5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Face Pulls +35#
10 pronators each arm
3 rounds
6 sets of:
Zercher Squat x 4 reps 75, 85, 95, 105, 115, 115#
Trapbar Romanian Deadlifts x 4 reps 205#
One arm Banded KB Press x 4 reps 35, 44, 44, 44, 44, 44#
TRX Rows x 4 reps +35#
Ab Wheel x 4 reps
5 rounds of:
50 jump ropes
3 power pull ups
10 minute EMOM
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
Bar Hang 1 minute
2 rounds
January 19, 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 IC4 Bike Workout 45 minutes Level 50 rpm 22-23 mph (25 mph last 90 sec)
Average HR: 122
High HR: 139
calories 625
miles 16.87
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Deep squat hold 1 minute
1 minute hang from bar
2 rounds
1 Like
January 20, 2025
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10, 15, 20, 15 push ups
15 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 2 Every 60 seconds
- 15 mm edge 4 sets of 3-6-9 seconds 0, 5, 10, 15#
- 3 finger pocket 4 sets 3–6-9 seconds 0, 5, 10, 15#
- Pinch-Crimp 4 sets of 3-6-9 seconds -35, -25, -15, -10#
Missed very last 9 second hold. 7 seconds.
I added an additional minute rest between sets.
Worked in 100 push ups, 100 band pull aparts, deep squat holds, and hero pose.
1 Like