November 18, 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: 4ea
Toe Touch Squat to Stand: 8
Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 141 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 149 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 149 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 150 63 rpm
3 minute cool down (easy walking)
Cossack Squat Stretch
Reclined Hero Pose
Hamstring Stretch
2 Likes
November 19, 2024
3 problems
10 Push Ups
band pull aparts
10 second hang on an edge 20, 15 mm
10 pronators each arm
2 rounds
Hangboard Ladder Training
Week 2, Workout 2 Every 60 seconds
Grindstone Tension 4 sets 3-6-9 sec 10 mm -20, -15, -10, -5#
2 finger large pocket Green RP Forge 4 sets 3-6-9 -35, -25, -20, -15#
Full Crimper on Green RP Forge 4 sets of 3-6-9 -35#
5 sets of 5 dips
10 sets of 10 band pull aparts
Deep squat holds
Hero Pose
November 20, 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
EMOM-22 minutes
1 clean+1 presses+2 squats+3 Neutral/Pronated/Supinated Grip Pull Up
22 rounds
Alternate sides w/clean-press-squat
53# kettlebell
2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Couch Stretch
3 ring muscle ups
Deep squat hold
Thursday, November 21, 2024
45 minute Zone 2 Treadmill Walk
3.5 mph @ 12-15% incline
Average HR: 120
High HR: 131
2 Likes
November 23, 2024
Bouldered at Rock Mill with Randy and Justin. Did the new purples, one new blue and 2 new oranges. I flashed one of the oranges and spent quite a bit of time on the other. Finished by working a white. Did well on it but didn’t have enough strength for the end. Maybe when I’m fresh.
2 mile walk later.
November 24, 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, 35, 45##
Neutral Grip Pull ups x 5 reps 0, 20, 35#
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:
Double KB Front Squats x 8 reps 2-35 KBs
KB Swings x 8 reps 70#
60 seconds
8 BOSU Ball KB Bench Presses 53s
60 seconds
TRX Rows x 8 reps +15#
60 seconds
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmers Walk (Around the house and through the garage) 2-44s
5 rounds
12:53
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
Banded elbow stretch
2 Likes
November 25, 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: 4ea
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 148 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 149 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 149 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 63 rpm
3 minute cool down (easy walking)
2 sets of 15 reverse hypers 120#
Butterfly Stretch
Reclined Hero Pose
Deep Squat Hold
November 26, 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 kettlebell swings 53#
3 KB Goblet Squats 53#
3 Double KB Presses 35s
10 rounds
18:00
I didn’t push the pace just kept moving.
Butterfly Stretch
Reclined Hero Pose
Deep Squat Hold
Wednesday, November 27, 2024
Climbed at Shaker Rock with Kent, Randy, and Justin.
Did several lead routes and a few top ropes. Finished by doing some bouldering. 3+ hours of climbing.
2 Likes
November 29, 2024
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 IC4 Bike Workout 45 minutes Level 39
Average HR: 120
High HR: 127
1 mile treadmill walk later in the evening.
November 30, 2024
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, & 1 @ 70#
Worked in:
3 Sets:
15 Banded Finger Extensions
20 Flexbar Wrist Extensions
5 muscle ups
A few mobility exercises.
Today’s Highlights
2 Likes
November 30, 2024
Bouldered at Rock Mill with Randy, Kent and Jeff. Did the new purples, one new blue, 2 new oranges and an easy white. Finished by climbing all the purples.
1.5 mile walk later.
December 1, 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
5 Goblet Squat/Bulgarian Goat Bag Swings, 35, 35, 45##
Neutral Grip Pull ups x 5 reps 0, 20, 35#
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
2-3-5-2-3-5-2-3
Rear foot elevated split squat 50# Sandbag (front rack)
Trapbar Deadlift 175#
60 seconds
One Arm KB Floor Press 53, 62, 62#
60 seconds
Neutral Grip Pull Up 30, 20, 10
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
7:28
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Deep Squat Hold
2 Likes
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
Norwegian 4×4 training method
Treadmill
4 minute warm up 4 mph 1, 5, 9, 15% incline
3 minute rest
4 minutes working up to 90% of maximum heart rate 4.2 mph @ 15%
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 4.2 mph @ 15%
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 4.2 mph @ 15%
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 5.0 mph @ 9%
3 minute cool down (easy walking)
20 alt Cossack Squats
Reclined Hero Pose
Deep Squat Hold
2 Likes
December 3, 2024
3 problems
10 Push Ups
10 second hang on an edge 20, 15 mm
10 pronators each arm
2 rounds
Hangboard Ladder Training
Week 3, Workout 1 Every 60 seconds
Grindstone Tension 5 sets 3-6-9 sec 10 mm -20, -15, -10, -5, 0#
2 finger large pocket Green RP Forge 5 sets 3-6-9 -35, —30, 25, -20, -15#
Full Crimper on Green RP Forge 5 sets of 3-6-9 -35, -35, -35, -30, -25#
8 sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds
Hero Pose
December 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
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
2 cleans+2 presses+2 squats+2 ring pulls
20 rounds EMOM
Alternate sides w/clean-press-squat
45# kettlebell
2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Couch Stretch
3 ring muscle ups
Deep squat hold
Thursday, December 5, 2024
Zone 2 IC4 Bike Workout 45 minutes Level 41
Average HR: 116
High HR: 122
42 next time
2 Likes
December 7, 2024
Bouldered at Rock Mill with Randy, Did the new purples, two new blues, 1 new orange and one new white. Tried the other new orange and white. Finished by climbing all the purples. 3+ hour session.
December 8, 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, 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
2-3-5-2-3-5-2-3
Alternating Skater Squats -20, -15, -10#
Trapbar Deadlift 205#
60 seconds
One Arm KB Floor Press 53, 62, 62#
60 seconds
TRX Rows +25#
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
8:03
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Deep Squat Hold
3 ring muscle ups
2 Likes
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
Norwegian 4×4 training method
Treadmill
4 minute warm up 4 mph 1, 5, 9, @ 5mph @ 9%
3 minute rest
4 minutes working up to 90% of maximum heart rate 5.0 mph @ 9% 143
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 5.2 mph @ 9% 146
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 5.4 mph @ 9% 146
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 5.6 mph @ 9% 149 bpm
3 minute cool down (easy walking)
Start at 5.6 mph next time.
2 Likes
December 10, 2024
3 problems
10 Push Ups
10 band pull apart
10 second hang on an edge 20, 15 mm
10 pronators each arm
2 rounds
Hangboard Ladder Training
Week 3, Workout 2 Every 60 seconds
Grindstone Tension 5 sets 3-6-9 sec 10 mm -20, -15, -10, -5, 0#
2 finger large pocket Green RP Forge 5 sets 3-6-9 -35, -30, -25, -20, -15#
Full Crimper on Green RP Forge 5 sets of 3-6-9 -35, -35, -30, -25, -20#
8 sets of 10 push ups
8 sets of 10 band pull aparts
Deep squat holds
Hero Pose
December 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
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
2 cleans+2 presses+2 squats+2 ring pulls
20 rounds EMOM
Alternate sides w/clean-press-squat
45# kettlebell
2 sets of 15 Reverse Hypers 120#
Butterfly Stretch
Couch Stretch
Thursday, December 12, 2024
Zone 2 IC4 Bike Workout 45 minutes Level 42
Average HR: 123
High HR: 133
Stretching
2 Likes
December 14, 2024
Bouldered at Rock Mill with Randy and Kent, Did there new purples, two new blues, and tried two new oranges and one new white. Another high gravity day. Repeated a few of the older blues.
2 mile walk later.
December 15, 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, 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
2-3-5-2-3-5-2-3
Goblet Squat 60, 80, 80#
Kettlebell Swings 70, 88, 88#
60 seconds
Dips
60 seconds
TRX Rows +25#
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Deep Squat Hold
3 ring muscle ups
2 Likes
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
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 149 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 149 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 149 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 63 rpm
3 minute cool down (easy walking)
Butterfly Stretch
Couch Stretch
Reclined Hero Pose
2 Likes
Thursday, December 19, 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: 4ea
Toe Touch Squat to Stand: 8
Zone 2 IC4 Bike Workout 45 minutes Level 43 (44 next time)
Average HR: 117
High HR: 125
1 Like
December 21, 2024
Bouldered at Rock Mill with Jeff and Randy. Did there new purples, three new blues, 2 oranges, and one white. Finished by climbing all the purples.
2 mile walk later.
December 22, 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, 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:
Goblet Squats x 5 reps 44, 53, 62, 70, 70#
Kettlebell Swings x 5 reps 70#
60 seconds
Dips x 5 reps
Dips 60 seconds
TRX Rows x 5 reps+25#
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Deep Squat Hold
3 ring muscle ups
2 Likes
December 23, 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: 4ea
Toe Touch Squat to Stand: 8
Norwegian 4×4 training method
Treadmill +15#
4 minute warm up 4 mph 1, 5, 10, 15% 145 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 15% 151 bpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 15% 153 bpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 12% 147 bpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 13# 147 bpm
3 minute cool down (easy walking)
Alternated trotting and walking
2 Likes
December 24, 2024
Randy came over and bouldered with me in the Shed. Slowly ramped up and climbed pretty well. Did a couple of forgotten problems from years past. We called them classics. Worked in 100 push ups, 100 band pull aparts, and 50 pronators in sets of 10. Fun.
December 25, 2024 (Merry Christmas!)
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: 6 each
Toe Touch Squat to Stand: 8
Zone 2 IC4 Bike Workout 45 minutes Level 44
Average HR: 120
High HR: 128
Stretching
1 Like
December 26, 2024
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 Get Ups
2 each side @ 35, 44, 53, 62#
Worked in:
4 Sets of 15 Banded Finger Extensions
20 minute EMOM
1 kb clean + 1 kb press + 2 kb squats + 3 pull ups/2 pull ups
53# kettlebell
Alternate sides w/clean-press-squat
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Deep Squat Hold
VooDoo Flossing on elbows
2 Likes
December 27, 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: 4ea
Toe Touch Squat to Stand: 8
Zone 2 Treadmill Walk 3.5 mph @ 12% incline
Average HR: 133
High HR: 123
Stretching
2 Likes
December 28, 2024
Bouldered at Rock Mill with Jeff. Did the new purple, blue, orange, and a really cool white. Did several blues to finish up.
1.2 mile walk later.
December 29, 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, 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#
20 Flexbar Wrist Extensions
10 pronators each arm
3 rounds
4 sets of:
Bulgarian split squat x 6 reps each leg 25, 30, 35, 40#
Trapbar Romanian Deadlift x 6 reps 185#
60 seconds
KB Floor Press x 6 reps each arm 53#
60 seconds
TRX Rows x 6 reps +25#
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Deep Squat Hold
1 Like
