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Old 06-02-2018, 09:08 AM   #4711
Tim Babcock
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Re: The Shed 'O Pain

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

2-3-5-2-3-5-2-3 Ladder of:
Double KB Front Squat 35# KBs, 44# on last two sets
Single Arm KB Floor Press 53, 53, 53, 62, 62, 62, 70, 70#
Ab Wheel Roll Out
1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70#

B.
Air-Dyne
7 x (60s on 60s off)
14 minutes
Load Indicator: 6.0

1 strict muscle up
1 hexbar deadlift 225#
20 Flexbar wrist extensions
hero pose
5 rounds

1 strict bar muscle up (one and done) https://www.youtube.com/watch?v=jtQ3FUlsl6g WFS

Rice Bucket Routine
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Old 06-04-2018, 06:43 AM   #4712
Tim Babcock
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Re: The Shed 'O Pain

Yesterday
Bouldered at Rock Mill with Jeff. Sent a few new problems.
Later I took a two mile walk, rice bucket routine, and VooDoo flossing on elbows.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Four sets of:
Dumbbell Bench Press x 12 reps 40# DBs
Rest 45 seconds
Kettlebell Swings x 25 reps 44, 44, 53, 53#
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each arm 53# KB
Rest 45 seconds

B.
Air-Dyne
8 x (60s on 60s off)
16 minutes
Load Indicator: 6.0

3 negative chins
Hexbar Deadlift x 1 rep 225#
Stability Ball Leg Curls x 10 reps
20 Flexbar Wrist Extensions
5 rounds
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Old 06-05-2018, 09:59 AM   #4713
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Re: The Shed 'O Pain

2 problems
12 push ups
10 second 2-finger hang L Pocket -20, -20, -10, -10, 0#
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -25#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10#

Worked in 5 sets of 5 bottoms up KB Press 20#
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose
Handstand Holds (against wall)
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Old 06-06-2018, 08:35 AM   #4714
Tim Babcock
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Re: The Shed 'O Pain

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

Kettlebell Cyclone 2-35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, cycling through as many times as possible in 10-15 minutes.
10 minute EMOM

B.
Air-Dyne
9 x (60s on 60s off)
16 minutes
Load Indicator: 6.0
Felt tough today.

1 Strict Ring Muscle Up
Hexbar Deadlift x 1 rep 225#
Stability Ball Leg Curls x 10 reps
20 Flexbar Wrist Extensions
5 rounds

Couch Stretch
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Old 06-08-2018, 08:40 AM   #4715
Tim Babcock
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Re: The Shed 'O Pain

Yesterday
Bouldered at Rock Mill with Jeff. Tweaked my lower back. Hopefully it will loosen up for my Utah trip.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
2-35-2-35-2-3
Single leg Romanian deadlift 25# DBs
Double KB Floor Press 53# KBs
Ab Wheel
1 TGU each arm 35#

B.
Air-Dyne
10 x (60s on 60s off)
20 minutes
Load Indicator: 6.0
Didn't feel terrible today. A few more carbs last night.

3 negative chins
10 Pronators each arm
Stability Ball Leg Curls x 10 reps
20 Flexbar Wrist Extensions
3 rounds

Couch Stretch
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