December 30, 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 144 bpm
3 minute 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 153 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 153 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 148 60 rpm
3 minute cool down (easy walking)
Butterfly Stretch
Reclined Hero Pose
Deep Squat Hold
Felt hard today. My heart rate reflected this. I had to back off the last set. The man has to be paid everyday.
Late afternoon hike at the New River Gorge. 3.5 miles.
2 Likes
Just got home from a New River trip with Lisa, Tim, Mary, and Jake. No climbing sadly, but 3 solid hikes. Also celebrated my birthday with the family.
January 2, 2025
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 each side 70#
Worked in:
4 Sets of 15 Banded Finger Extensions
5 sets of 2 neutral grip pull ups
20 minute EMOM
2 kb clean + 2 kb press + 2 kb squats + 2 pull ups
44# kettlebell
Alternate sides w/clean-press-squat
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
1 Like
January 4, 2025
Bouldered at Rock Mill with Randy. Only one set of new problems up. I did through the blue. Tried the orange and white. Went on to climb all the blues in the gym with Randy. Repeated an orange after a few goes.
January 5, 2025
WARM UPS
Prone Alternating Y-T Raises 20 reps
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#
Half Kneelng KB Press to Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 Rear Delt Raises
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
3 sets of:
Bulgarian split squat x 8 reps each leg 30, 35, 40#
Trapbar Romanian Deadlift x 8 reps 185#
60 seconds
KB Bench Press x 8 reps (BOSU Ball) 53s
60 seconds
TRX Rows x 8 reps +25#
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Deep Squat Hold
1 ring muscle up
1 Like
WARM UPS
Lock 3 Shoulder Routine
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
Norwegian 4×4 training method
Treadmill +15#
4 minute warm up 4 mph 1, 5, 9, 15% 134 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 15% 149 bpm
3 minutes of active 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% 151 bpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 15# 152 bpm
3 minute cool down (easy walking)
Alternated trotting and walking
Stretching
1 Like
Tuesday, January 7, 2025
3 problems
10 Push Ups
10 band pull aparts
10 second hang on an edge 25, 20, 15 , 10 mm (5 seconds for 5 mm)
10 pronators each arm
4 rounds
Hangboard Training
6 sets of 10 seconds on a 20 mm edge. On the 3 minutes.
10, 15, 20, 25, 30, 35# (Made all times)
Worked in:
6 sets of 10 push ups
6 sets of 10 band pull aparts
5 sets of 5 ab wheel roll outs.
Wednesday, January 8, 2025
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, & 10 @53#
Worked in:
3 Sets: 15 Banded Finger Extensions
5 sets of 2 neutral grip pull ups
EMOM-20 minutes
2 clean+ 2 presses + 2 squats+ 2 Pronated Grip Pull Up
20 rounds
Alternate sides w/clean-press-squat
44# kettlebell
2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Couch Stretch
Deep squat hold
2 sets of 20 flexbar wrist extensions
Thursday, January 9, 2025
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 44
Average HR: 117
High HR: 124
Stretching
1 Like
January 11, 2025
Climbed in the Shed.
3 problems
10 Push Ups
10 band pull aparts
10 second hang on an edge 25, 25, 20, 15 , 10 mm (5 seconds for 5 mm)
10 pronators each arm
5 rounds
Hangboard Training
6 sets of 10 seconds on a 20 mm edge. On the 3 minutes.
+15, 20, 25, 30, 35, 40# (7 seconds on last set)
Worked in:
5 sets of 10 push ups
5 sets of 10 band pull aparts
5 sets of 5 ab wheel roll outs.
Did some cross country skiing in the afternoon.
January 12, 2025
WARM UPS
Prone Alternating Y-T Raises 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
5 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, 35, 44#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
5 sets of:
Goblet Squats x 5 reps 70#
Kettlebell Swings x 5 reps 70#
60 seconds
Dips x 5 reps
60 seconds
Chest Supported Double KB Row x 5 reps
60 seconds
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Toe Touch
2 ring muscle up
Planning on doing a hike in the afternoon with the wife.
1 Like
WARM UPS
Lock 3 Shoulder Routine
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
Norwegian 4×4 training method
Treadmill +15#
4 minute warm up 4 mph 1, 5, 9, 15% 134 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 15% 148 bpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 15% 155 bpm (accurate?)
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 15% 150 bpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 15# 150 bpm
3 minute cool down (easy walking)
Alternated trotting and walking
Stretching
1 Like
Zone 2 IC4 Bike Workout 45 minutes Level 45
Average HR: 119
High HR: 127
Stretching
1 Like
January 18, 2025
Climbed at Rock Mill with Randy. Sent four new purples, 2 new blues, and one new orange. Spent way too much time on the orange. One little change to beta made it very doable.
1.5 mile walk later.
January 19, 2025
WARM UPS
Prone Alternating Y-T Raises 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
5 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, 35, 44#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
4 sets of:
Bulgarian Split Squat x 6 reps each leg 25, 30, 35, 40#
Kettlebell Swings x 8 reps 70#
60 seconds
Dips x 6 reps
60 seconds
Chest Supported Double KB Row x 6 reps 53# KBs
60 seconds
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Toe Touch
3 ring muscle up
3 sets of 10 Step up jump
3 sets of 10 Speed skater hops
Hike in woods this afternoon.
1 Like
January 20, 2025
WARM UPS
Lock 3 Shoulder Routine
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
Norwegian 4×4 training method
Treadmill 6 mph @ 7%
4 minute warm up 4, 5, 6 mph 1, 5, 7% 143 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 150 bpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 153 bpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 154 bpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 153 bpm
3 minute cool down (easy walking)
Stretching
1 Like
January 21, 2025
Climbed in the Shed.
4 problems
10 Push Ups
10 band pull aparts
10 second hang on an edge 25, 20, 15 sec
10 pronators each arm
3 rounds
Hangboard Training
6 sets of 10 seconds on a 20 mm edge. On the 3 minutes.
+15, 20, 25, 30, 35, 35# (7 seconds on last two sets)
Worked in:
6 sets of 10 push ups
6 sets of 10 band pull aparts
5 sets of 5 ab wheel roll outs.
1 Like
1/22/25
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:
4 Sets: 25 Banded Finger Extensions
5 sets of 5 neutral grip pull ups
Kettlebell Cyclone 2-35# KBs
25 minute EMOM
Double swing
Double clean
Double snatch
See-saw press
Front squat
Pull up (pronated, supinated, neutral grip)
2 sets of 15 Reverse Hypers 120#
Butterfly Stretch
reclined hero pose
Deep squat hold
1 Like
January 23, 2025
Lock 3 Shoulder Routine
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
Zone 2 IC4 Bike Workout 45 minutes Level 45
Average HR: 121
High HR: 129
Stretching
2 Likes
January 25, 2025
Climbed at Rock Mill with Randy, Justin, and Brad. Sent three new purples, 2 new blues, and one new orange. Got close to the white on the end. Maybe next week.
Later in the afternoon;
Zone 2 Treadmill Walk
45 minutes at 3.5 mph at 11% incline.
Avg HR 123
Max HR 135
January 26, 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 Squat/Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35, 35, 44#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
6 sets of:
Bulgarian Split Squat x 4 reps each leg 2 sets @ 35, 44, 53#
Kettlebell Swings x 8 reps 70#
60 seconds
KB BOSU Bench Press x 4 reps 53s
60 seconds
Chest Supported Double KB Row x 4 reps 53# KBs
60 seconds
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Toe Touch
Deep Squat Hold
3 ring muscle ups
3 sets of 10 Step up jumps
3 sets of 10 Speed skater hops
2 Likes
WARM UPS
Lock 3 Shoulder Routine
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
Norwegian 4×4 training method
Treadmill 6 mph
4 minute warm up 4, 5, 6 mph 1, 3, 5, 7% 143 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 150 bpm 7%
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 148 bpm 7%
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 bpm 8%
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 bpm 8%
3 minute cool down (easy walking)
Stretching
2 Likes
Climbed in the Shed.
3 problems
10 Push Ups
10 band pull aparts
10 second hang on an edge 25, 20, 15, 15 mm edge
10 pronators each arm
4 rounds
Hangboard Training
6 sets of 10 seconds on a 20 mm edge. On the 3 minutes.
+15, 20, 25, 30, 35, 35# (7 & 5 seconds on last two sets)
Worked in:
6 sets of 10 push ups
6 sets of 10 band pull aparts
5 sets of 5 ab wheel roll outs.
Didn’t feel particularly strong this afternoon.
2 Likes
January 30, 2025
Lock 3 Shoulder Routine
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
Zone 2 IC4 Bike Workout 45 minutes Level 45/23mph
Average HR: 117
High HR: 124
17.1 miles
642 calories
Stretching
2 Likes
February 1, 2025
Climbed at Rock Mill with Randy. Ross showed up later. Good day.
Quickly sent the new purples, one new blue, and one new orange. Worked another hard blue for a while and sent. Quickly sent a new white problem. Got on the white from last week quickly sent. Finished by doing all the purples in the gym.
Later in the afternoon;
Zone 2 Treadmill Walk
45 minutes at 3.5 mph at 12% incline.
Avg HR 124
Max HR 134
February 2, 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 Squat/Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35, 35, 44#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
3 sets of:
Zercher Squat x 8 reps 61#
Trapbar Romanian deadlift x 8 reps 185#
60 seconds
Dips x 8 reps
60 seconds
Chest Supported Double KB Row x 8 reps 53# KBs
60 seconds
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Toe Touch
5 sets of:
20 jump ropes
10 push ups
1 minute deep squat hold
10 alt DB curls
2 Likes
Prone Alternating Y-T Raises 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
Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65rpm 142
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 150 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 152 63rpm
3 minute cool down (easy walking)
Supported Cossack Squat
Reclined Hero Pose 2 minutes
Toe Touch
1 Like
Climbed in the Shed.
3 problems
15, 20, 15 Push Ups
15, 20, 15 band pull aparts
10 second hang on an edge 25, 20, 15 mm edge
10 pronators each arm
3 rounds
Hangboard Training
6 sets of 10 seconds on a 20 mm edge. On the 3 minutes.
+15, 20, 25, 30, 30, 30# (6, 7, 8 seconds on last three sets)
Worked in:
5 sets of 10 push ups
5 sets of 10 band pull aparts
5 sets of 5 ab wheel roll outs.
2 Likes
