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Old 09-18-2018, 03:35 PM   #4771
Tim Babcock
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Re: The Shed 'O Pain

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip 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 35#
3 rounds

A.
Four sets of:
Romanian Deadlift x 6 reps 145, 155, 165, 175#
Rest 45 seconds
Single-Arm Dumbbell Bench Press x 6 reps 40#
Rest 45 seconds
Double-Unders x 25 reps
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 kg Kettlebell Swings x 15 reps
50# Sandbag Thruster x 10 reps
Air-Dyne 0.25 mile
4 rounds + 11 reps

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS
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Old 09-19-2018, 03:29 PM   #4772
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Re: The Shed 'O Pain

3 problems
Push ups x 10 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 2 EMOM
1. Open crimp on "slopey crimper": 3 sets of 3-6-9-12 -7.5#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -17.5#
3. Variable Depth Edge Rail: 3 sets of 3-6-9-12 +17.5#

Worked in:
5 sets of 5 KB Press 35#
Deep Squat Holds
Banded side walks
Banded Hip External Rotations
Various stretches
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Old 09-20-2018, 03:08 PM   #4773
Tim Babcock
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Re: The Shed 'O Pain

Agile 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 35#

A.
Every minute, on the minute, for 15 minutes:
Minute 1 Goblet Squat x 10 reps 53#
Minute 2 Strict Supinated-Grip Pull-Ups x 6 reps
Minute 3 Reverse Snow Angels x 10 reps 3# DBs

B.
Five rounds for time of:
Air-Dyne 0.5 mile
15 kettlebell swings 53#
12:11

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS
2 sets of 20 Banded Hip External Rotations
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Old 09-23-2018, 09:29 AM   #4774
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Re: The Shed 'O Pain

3 problems
10 push-ups
2 TGUs each arm 35, 44, 53, 62, 62#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators
5 rounds

Complete the following 5 times, begin each round on the 5 min mark.

:5 sec on/ :5 sec off for 10 back to back rounds (Sloper Rung) 0#
Immediately followed by 30 second pull up bar hang.

Banded shoulder exercises
Banded Forearm Stretch
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Old Yesterday, 03:20 PM   #4775
Tim Babcock
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Re: The Shed 'O Pain

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip 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 35#
3 rounds

A.
One-legged Deadlift x 5 reps 53, 53, 62, 62, 62#
45 seconds rest
Inverted Rows x 8 reps
45 seconds rest
Ring Dips x 5 reps 0. 5, 10, 15, 20#
45 seconds rest

B.
10 min EMOM
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
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