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Old 07-04-2020, 07:17 AM   #5141
Tim Babcock
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Re: The Shed 'O Pain

July 3, 2020
Climbed at Shaker Rocks with Kent and Ryan. Lisa belayed.

July 4, 2020
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Single Leg Deadlift 25, 30, 40#
Exercise Ball Bench Press 53# KBs
Neutral Grip Inverted Row 10, 20, 30#

Rogue Echo Bike
Reverse Tabata Protocol
35 calories

Banded Hip Stretches
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Old 07-05-2020, 08:06 AM   #5142
Tim Babcock
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Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Assisted Skater Squat x 8 reps each leg
60 seconds rest
KB Press x 8 reps 35# KBs
60 seconds rest
Neutral Grip Pull Ups x 8 reps
60 seconds rest

Rogue Echo Bike/10 Calories
Single Arm Carry Around Building/Switch arm and Repeat 60# DB
5 rounds
12:25

10 MED BALL LATERAL SHOT PUT (5 each side) 20# med ball

Banded hip stretches
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Old 07-07-2020, 07:55 AM   #5143
Tim Babcock
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Re: The Shed 'O Pain

July 6, 2020
Bouldered at Rock Mill.

July 7, 2020
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

5 sets of:
Rear Foot Elevated Dumbbell Romanian Deadlift x 5 each leg 25, 25, 25, 30, 30# DBs
60 seconds rest
One-armed DB Bench Press x 5 reps each arm 60# DB
60 seconds rest
Ring Rows x 5 reps +10#
60 seconds rest

10 Minute EMOM 35# KBs
3 Double Kettlebell Swings
1 Double Kettlebell Press
2 Double Kettlebell Front Squats

Banded Hip Stretches
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Old 07-08-2020, 08:44 AM   #5144
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
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Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bars x 5 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Assisted Skater Squat x 6 reps each leg
60 seconds rest
3 ring muscle ups (one at a time)
60 seconds rest
Ab Wheel Roll Out x 8 reps
60 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:35

Banded hip stretches
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