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Old 11-18-2020, 04:07 PM   #5221
Tim Babcock
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Re: The Shed 'O Pain

4 problems
5 kb snatches each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. half crimp on small campus rung: 3 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
deep squat holds
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Old 11-19-2020, 04:17 PM   #5222
Tim Babcock
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Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
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

8 sets of:
Trapbar Deadlift x 3 205#
30 seconds
Double KB Press x 3 reps 35s, 35s, 44s, 44s, 44s, 44s, 44s, 44s
30 seconds
TRX Inverted Rows x 3 reps +35# plate on chest
30 seconds

Echo Bike 10 calories
10 kettlebell swings 53#
1 ring muscle ups
5 rounds
10:48

Banded Hip Stretches
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Old 11-22-2020, 08:56 AM   #5223
Tim Babcock
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Re: The Shed 'O Pain

Yesterday
Bouldered at Rock Mill with Kent. Always fun.

Today (11/22/20)
WARM UPS
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

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

2-3-5-2-3-5-2-3
Back Squat 95, 105, 115#
One-armed KB Floor Press 53, 62, 70#
Pronated Grip Pull Up 10, 20 ,30#
Ab Wheel Roll Outs

Rogue Echo Bike 25 Calories
Double Unders x 25 reps
3 rounds
9:16

Banded Hip Stretches
5 ring muscle ups
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Old 11-24-2020, 04:42 PM   #5224
Tim Babcock
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Re: The Shed 'O Pain

WARM UPS
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

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 4 w/10# DB between feet
4-5 1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions and Deep Squat Holds.

Hip Banded Stretches
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Old 11-26-2020, 09:21 AM   #5225
Tim Babcock
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Re: The Shed 'O Pain

Yesterday
Bouldered at Shaker Rocks with Kent. Fun.

Today (11/26/20)
WARM UPS
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

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

5 sets of:
Band Waist-Resisted RDL x 10 reps w/88# KB
60 seconds rest
Double KB Press x 5 reps
60 seconds rest
TRX Inverted Rows x 3 reps +35# plate on chest
60 seconds rest

21-15-9
Rogue Echo Bike calories
KB Swing 62#
Ab Wheel Roll Outs

Banded Hip Stretches
3 sets of 10 Reverse Hypers 50#
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Old Yesterday, 08:56 AM   #5226
Tim Babcock
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Re: The Shed 'O Pain

Yesterday
Bouldered at Rock Mill with Kent. No new problems but I repeated several blue and one orange.

Today (11/29/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
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
Goblet Squat 53, 62, 70#
One Armed KB Floor Press 53, 62, 70#
Neutral Grip Pull up 10, 20, 40#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:33 PR

Banded Hip Stretches
4 sets of 15 Reverse Hypers 50, 50, 70, 70#
5 ring muscle ups
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