Saturday, July 13, 2024
Bouldered at Rock Mill with Kent.
Warmed up on purples and blues. Quickly sent the orange I was working on Wednesday. Later Kent and I did some problems on the Tension Board. I did 2 V0s, V1s, V2s, V3s, and V4s. I took a video of one of the V4s.
Later in the evening I did a 3 mile bike ride with my friend Tim.
Sunday, July 14, 2024
WARM UPS
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: 8 ea
Toe Touch Squat to Stand: 8
5 KB Deadlifts 45, 53, 53#/Some air squats
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Armbars 5 each side @ 35, 45, 45#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronator each arm
3 rounds
5 sets of:
15 air squats
60 seconds
Dips x 5 reps 0, 0, 10, 10, 20#
60 seconds
TRX rows x 5 reps +25#
60 seconds
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:36
Reverse Hyper x 15 reps 70# (3 sets)
Reclined Hero Pose
3 ring muscle ups
Currently battling some pretty gnarly back pain. My back has been better the last few years. Hopefully this stint is short lived. I will work around it for now. Tension Board Problem V4
WARM UPS
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: 8 ea
Toe Touch Squat to Stand: 8
10.17 mile bike ride
I did 4 repeats up a half mile uphill. I could only get my heart rate up to 145. I will need a longer hill if I want to do my weekly 4 x 4 workout on my bicycle.
Average HR: 121
2 sets of 15 reverse hyper 70#
Reclined Hero Pose
Banded Hip stretch
3 sets of:
30 sec side plank each side
5 ab wheel roll outs
Bouldered at Rock Mill with Justin. Warmed up on yellow, pink, purple, and blue problems. Probably about 20 altogether. Talked Justin into working problems on the Tension Board. I did 2 V0s, V1s, V2s, V3s, V4s, and one V5. Took around 5 attempts on the V5. Tension Board V5
WARM UPS
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: 8 ea
Toe Touch Squat to Stand: 8
Zone 2 Outside Bicycle Ride with Kent. Fun!
New London-Greenwich Rail Trail (out and back)
15.14 miles
1:14:39
Average Heart rate: 121
Max Heart Rate: 136
2 sets of 15 reverse hypers 120#
reclined hero pose
Banded Hip Stretch
Saturday, July 20, 2024
Climbed in the Shed today.
2 problems
10 push ups
10 band pull aparts
10 second hang on an edge 30, 25, 20, 15, 10 mm
5 rounds
Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
Grindstone Tension 3 sets 3-6-9 sec 15 mm +10#
2 finger pocket Green RP Forge 3 sets 3-6-9 -35#
Slopey Crimper on Green RP Forge 3 sets of 3-6-9 -20#
Worked in:
5 sets of 10 push ups
5 sets of 10 band pull aparts
Deep squat hold
Hero pose
Sunday, July 21, 2024
WARM UPS
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: 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 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronator each arm
3 rounds
3 sets of:
10 Alternating Deficient Reverse Lunges 2-25# DBs held in hands
10 Romanian Deadlifts 88# KB
60 seconds
Dips x 10 reps
60 seconds
TRX rows x 10 reps +10#
60 seconds
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer’s Walk around house through garage 2-44# KBs
5 rounds
14:23
Reverse Hyper x 15 reps 70# (2 sets)
Reclined Hero Pose
Banded Hip Stretch
3 ring muscle ups
WARM UPS
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: 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 142 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 146 61 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 148 61 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 149 61 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 149 61 rpm
3 minute cool down (easy walking)
July 23, 2024
Bouldered at Rock Mill with Kent, Randy, and Justin.
Warmed up on yellows, pinks, and purples. Quickly sent the new blue and orange problems. Flashed a really hard purple in the cave. Tried a few other problems. Randy and I finished up on the tension board. I slowly worked up to V4.
July 24, 2024
Kent and I did the Thorn Mountain Bike Trail at Findley State Park. The trail is about 11 miles long and quite technical. I was pushing the bike on many uphills and downhills. I was having a little trouble picking a line through a hard section and sticking to it. Kent was more proficient in this regard. On the sections where there weren’t too many roots I could get a good flow going. That was fun. The roots were brutal and punishing in sections. Route finding in sections was a little confusing. We figured it out. It took us a little over 2 hours. Fun morning with Kent.
July 26, 2024
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: 8 ea
Toe Touch Squat to Stand: 8
Zone 2 Treadmill Walk 3.5 mph
Average HR: 122
High HR: 132
2 sets of 15 Reverse Hypers 120#
reclined hero pose
Banded Hip Stretches
Saturday, July 27, 2024
Climbed in the Shed today.
2 problems
10 push ups
10 band pull aparts
10 second hang on an edge 30, 25, 20, 15, 10 mm
10 pronators each arm
5 rounds
Hangboard Ladder Training
Week 1, Workout 2 Every 60 seconds
Grindstone Tension 3 sets 3-6-9 sec 15 mm +10#
2 finger pocket Green RP Forge 3 sets 3-6-9 -35#
Slopey Crimper on Green RP Forge 3 sets of 3-6-9 -20#
Worked in:
5 additional sets of 10 push ups
5 sets of 1 Trapbar Deadlift 225#
5 additional sets of 10 band pull aparts
Deep squat hold
Hero pose
Sunday, July 28, 2024
WARM UPS
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: 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 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronator each arm
3 rounds
5 sets of:
5 Reverse Lunges each leg 25, 30, 35, 40, 45#
10 Romanian Deadlifts 88# KB
60 seconds
Dips x 5 reps 0, 0, 10, 10, 20#
60 seconds
Single Arm TRX rows x 5 reps each arm
60 seconds
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer’s Walk around house through garage 2-44# KBs
5 rounds
13:52
Reverse Hyper x 15 reps 120# (2 sets)
Reclined Hero Pose
Banded Hip Stretch
3 ring muscle ups
Cossack Stretch
July 29, 2024
Climbed in the Shed today.
3 problems
15, 20, 15 push ups
10 band pull aparts
10 second hang on an edge 25, 20, 15mm
10 pronators each arm
3 rounds
Hangboard Ladder Training
Week 2, Workout 1 Every 60 seconds
Grindstone Tension 4 sets 3-6-9 sec 15 mm +10#
2 finger pocket Green RP Forge 4 sets 3-6-9 -35#
Slopey Crimper on Green RP Forge 4 sets of 3-6-9 -20#
Worked in:
5 additional sets of 10 push ups
7 additional sets of 10 band pull aparts
Deep squat hold
Hero pose
In the afternoon.
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.08 miles
1:09:15
Average Heart rate: 125
Max Heart Rate: 137
July 31, 2024
WARM UPS
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: 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 144 bpm
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 152 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 60 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 60 rpm
3 minute cool down (easy walking)
Loving this log. Just to check, i’m not great with sport climbing grades, and even worse with American ones, that’s a 5.12 grade? 7b/c range for us Europeans?
I love training. I think my technique comes from years of trying to figure out problems. A process I enjoy immensely. It’s fun to collaborate with others too on possible solutions.