Thursday, August 1, 2024
Bouldered at Rock Mill with Randy
Sent all the new purples (5) and blues (3). Quickly sent a new white. Sent considerable time on an orange which I finally sent.
Friday, August 2, 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: 4ea
Toe Touch Squat to Stand: 8
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.10 miles
1:10:35
Average Heart rate: 123
Max Heart Rate: 136
2 sets of 15 reverse hypers 120#
Supported Cossack Squat
Couch Stretch
Loaded Spiderman With Rotation
90/90 Band Resisted Hip Internal Rotation
Pigeon Stretch
2 Likes
August 3, 2024
Bouldered at Rock Mill with Jeff, Randy and Justin.
Justin and I climbed all the blues in the gym. I also climbed 2 oranges and one white.
1.5 mile walk later in the evening.
August 4, 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:
16 Alternating Reverse Lunges each leg 25# DBs
10 reverse hypers 120#
60 seconds
Dips x 8 reps
60 seconds
TRX rows x 8 reps +15#
60 seconds
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length)
5 rounds
8:49
3 ring muscle ups
Supported Cossack Squat
Couch Stretch
Loaded Spiderman With Rotation
90/90 Band Resisted Hip Internal Rotation
Pigeon Stretch
2 sets of 30 seconds side plank
Deep squat hold
2 Likes
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 147 61 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 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 152 61 rpm
3 minute cool down (easy walking)
Supported Cossack Squat
Couch Stretch
Loaded Spiderman With Rotation
90/90 Band Resisted Hip Internal Rotation
Pigeon Stretch
3 sets of
5 Ab bWheel Roll Out
30 seconds side plank each side
Deep squat hold
2 Likes
August 6, 2024
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.10 miles
Roughly 1:10
Average Heart rate: 123
Max Heart Rate: 138
2 sets of 15 reverse hypers 120#
Supported Cossack Squat
Couch Stretch
Loaded Spiderman With Rotation
90/90 Band Resisted Hip Internal Rotation
Pigeon Stretch
Deep Squat Hold
My Apple Watch was being weird. Hopefully a one time occurrence.
2 Likes
August 7, 2024
Bouldered at Rock Mill with Kent and Justin.
Climbed the new purples, blues, and oranges. One of the blues was quite hard and took awhile.
1.2 mile walk later in the evening.
August 8, 2024
WARM UPS
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
Turkish Gets
2 each side @ 35, 44, 53, & 62#
Worked in:
3 Sets:
15 Banded Finger Extensions
10 pronators
Minute 1: 1 Armor Complex = 2 Double Kettlebell Cleans + 2 Double Kettlebell Strict Press + 2 Double Kettlebell Squats (35# KBs)
Minute 2: 8 Kettlebell Swings (53#) + 3 Neutral Grip Pull Ups
Minute 3: 1 Armor Complex = 2 Double Kettlebell Cleans + 2 Double Kettlebell Strict Press + 2 Double Kettlebell Squats
Minute 4: 8 Kettlebell Swings + 3 Neutral Grip Pull Ups
Minute 5-20: Repeat exercises in an alternating fashion every minute, for 20 minutes.
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Supported Cossack Squat
Couch Stretch
Loaded Spiderman With Rotation
90/90 Band Resisted Hip Internal Rotation
Pigeon Stretch
Other various stretches
2 Likes
August 9, 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
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.08 miles
1:08:04
Average Heart rate: 121
Max Heart Rate: 133
2 sets of 15 reverse hypers 120#
Supported Cossack Squat
Couch Stretch
butterfly stretch
90/90 Band Resisted Hip Internal Rotation
Deep Squat Hold
2 Likes
August 10, 2024
Bouldered at Rock Mill with Randy and Justin.
I was able to send the white from Wednesday. I also climbed an additional white and orange I previously climbed. Also climbed all the blues in the gym.
7.5 mile walk in the evening with my friend Tim.
August 11, 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 Arm Bars 5 each side @ 35, 44, 53#
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:
16 Alternating Skater Squats -20,
Trapbar Romanian Deadlift x 8 reps 145#
60 seconds
KB Bench Press x 8 reps 44s, 53s, 53s
60 seconds
TRX rows x 8 reps +15#
60 seconds
1 mile run
8:12
The cross country team is looking for staff members to run in the 2 mile inter-squad competition they are having on Friday. I usually don’t run much because of the wear and tear on my back and hips. However, I may make an exception on this occasion. Today’s 1-mile run was a sort of test to see how I felt and how I performed. I’m pretty sure I could maintain this pace for 2 miles. We’ll see.
3 ring muscle ups
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
Pigeon Stretch
Deep squat hold
Butterfly stretch
3 Likes
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 140 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 146 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 147 62 rpm
3 minutes of active 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 148 62 rpm
3 minute cool down (easy walking)
Supported Cossack Squat
Couch Stretch
Pigeon Stretch
Deep squat hold
3 sets of 15 Banded Finger Extensions
3 sets of 20 Flexbar Extensions
3 sets of
5 Ab Wheel Roll Out
30 seconds side plank each side
Observations: According to my heart rate I did more work with less effort. However, my perceived effort seemed a little bit more than last week’s 4 by 4 protocol. I’m all about sustainability. I want to push myself but not so much that I dread the workout all week.
2 Likes
August 13, 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 2 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
10 sets of 10 band pull aparts
Deep squat holds
Hero Pose
3 Likes
August 14, 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 @ 12 degrees
Average HR: 124
Max HR: 132
5 40 meter strides
2 Carioca 40 meter runs
2 sets of 15 reverse hypers 120#
Supported Cossack Squat
Couch Stretch
Deep Squat Hold
Pigeon Stretch
3 sets of
5 Ab bWheel Roll Out
30 seconds side plank each side
2 Likes
August 15, 2024
WARM UPS
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
Turkish Gets
2 each side @ 35, 44, 53, & 62#
Worked in:
3 Sets:
15 Banded Finger Extensions
10 pronators
EMOM-20 minutes
1 clean+2 presses+1 squat+3 Neutral Grip Pull Up
20 rounds
Alternate sides w/clean-press-squat
44# kettlebell
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Supported Cossack Squat
Couch Stretch
Butterfly Stretch
Pigeon Stretch
3 sets of:
5 ab wheel roll outs
30 seconds Side Plank each side
2 Likes
August 16, 2024
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.
At school- 0.25 jog around the track. Various running drills the seniors led us through.
2 mile run around cross country course. 17:04 (Fastest adult) 
I tracked the run on my AppleWatch. My average heart rate was 157 and the max was 173. It is so much easier to get my heart rate up running compared to biking. Perceived exertion was somewhat hard.
Much later in the day.
5 mile easy bike ride.
2 Likes
August 17, 2024
Bouldered at Rock Mill with Kent, Randy and Justin.
Kind of a high gravity day. I did the new purples and one new blue. Worked on the second blue. It’s really hard. Also worked on a cool orange. It feels more doable than the blue. Finished by doing all the purples in the gym.
2 mile walk later in the evening.
August 18, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8
3 sets of 15 banded finger extensions
5 Goblet Squat/Bulgarian Goat Bag Swings, 35, 45, 45#
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
6 sets:
4 Goblet Squats 60# 53, 53, 62, 62, 70, 70#
4 seated good mornings 2 40# DBs
60 seconds
Dips x 4 reps 0, 0, 10, 10, 20, 20#
60 seconds
TRX rows x 4 reps +35#
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
13:40
3 ring muscle ups
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
Pigeon Stretch
Deep squat hold
2 Likes
Your gym has those too? I thought it was just mine.
1 Like
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
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 & Treadmill
4 minute warm up 50, 55, 60, 65 rpm 144 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 149 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150-Treadmill 6.6 mph @ 4 degrees
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 Treadmill 6.6 mph @ 4 degrees
3 minute cool down (easy walking)
2 sets of 15 reverse hypers 120#
Supported Cossack Squat
Couch Stretch
Pigeon Stretch
2 Likes
Tuesday, August 20, 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, 15 mm
10 pronators each arm
3 rounds
Hangboard Ladder Training
Week 3, Workout 1 Every 60 seconds
Grindstone Tension 5 sets 3-6-9 sec 15 mm +10#
2 finger pocket Green RP Forge 4 sets 3-6-9 -20#
Slopey Crimper on Green RP Forge 3 sets of 3-6-9 -20#
Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds
Hero Pose
Wednesday, August 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
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:
15 Banded Finger Extensions
10 pronators
EMOM-20 minutes
1 clean+2 presses+2 squats+3 Neutral Grip Pull Ups
20 rounds
Alternate sides w/clean-press-squat
44# kettlebell
2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Couch Stretch
Butterfly Stretch
Pigeon Stretch
2 sets of:
5 ab wheel roll outs
30 seconds Side Plank each side
2 Likes
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.08 miles
roughly 1:08
Average Heart rate: 122
Max Heart Rate: 132
2 sets of 15 reverse hypers 120#
Supported Cossack Squat
Couch Stretch
Deep Squat Hold
2 Likes
August 24, 2024
Bouldered at Rock Mill with Kent.
Did the new purples, one new blue, and one new orange. Worked on a white problem for a while. Made progress. Finished by doing all the purples in the gym.
1.2 mile walk later in the evening.
August 25, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8
3 sets of 15 banded finger extensions
5 Goblet Squat/Bulgarian Goat Bag Swings, 25, 30, 35#
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:
5 Goblet Squats 53, 53, 62, 62, 70#
5 Trapbar RDLs 165#
60 seconds
Dips x 5 reps 0, 0, 10, 10, 20#
60 seconds
TRX rows x 5 reps +35#
60 seconds
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
One armed Farmer’s Walk around house through garage 53# 2 rounds per arm
5 rounds
13:40
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
Butterfly stretch
Deep squat hold
3 sets of 20 Flexbar Wrist Extensions
2 Likes