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Old 01-23-2019, 03:54 PM   #4851
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.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM (5 sets each)
1. 15 kettlebell swings 53#
2. 10 Push-Ups
3. 10 Hanging Med-Ball Hamstring Curls 20#
4. 10 Ab Wheel Roll Outs
5. 8 Calories on Echo Bike
6. 2 Strict Ring Muscle Ups
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Old 01-25-2019, 06:45 PM   #4852
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Re: The Shed 'O Pain

2 problems
5 KB Presses 35# KBs
10 second 2-finger hang
10 pronators
5 rounds

Rice Bucket Routine
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Old 01-27-2019, 08:23 AM   #4853
Tim Babcock
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Re: The Shed 'O Pain

Yesterday 1/26/19
Bouldered at Rock Mill with a good crew. Lots of good sends. Bouldering a little stronger lately.

Today 1/27/19
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#
10 Pronators each arm
3 rounds

A.
Four sets of:
Turkish Get-Ups x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Romanian Deadlifts x 6 reps 145#
Rest 45 seconds
Push-Ups x 15 reps
Rest 45 seconds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories
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Old 01-28-2019, 03:57 PM   #4854
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Re: The Shed 'O Pain

Recovery Day!
Agile 8

10 pronators each arm
20 Flexbar Wrist Extensions
20 lateral band walks
1 minute deep squat hold
5 rounds
hip stretches
Rice Bucket Routine
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Old 01-29-2019, 04:42 PM   #4855
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Re: The Shed 'O Pain

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Four sets of:
Double KB Front Squat x 6 reps 35# KBs
Rest 30 seconds
Double KB Press. 6 reps 35# KBs
Rest 30 seconds
Ring Rows x 6 reps
Rest 30 seconds
Ab Wheel Roll Outs x 6 reps
Rest 30 seconds

Rogue Echo Bike
2 miles for time
5:18
63 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds
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Old 01-30-2019, 10:01 AM   #4856
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Re: The Shed 'O Pain

3 problems
15 push ups
10 second 2-finger hold
10 pronators
5 rounds

Rice Bucket Routine
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Old 01-31-2019, 09:05 AM   #4857
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 Supinated Grip 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#
10 pronators
3 rounds

A.
Five sets of:
Single-Leg Deadlifts x 5 reps each leg 35, 35, 44, 44, 53#
45 seconds rest
Supinated Strict Pull Up x 5 reps +10#
45 seconds rest
Double KB Floor Press x 5 reps 53# KBs
45 seconds rest
L-Sit x 30 seconds
45 seconds rest

Echo Bike
For Time:
10 calories :52
20 calories 3:39
30 calories 7:16
20 calories 10:00
10 calories 11:41
Rest 1 minute between efforts.

Very cold in the Shed this morning.
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Old 02-03-2019, 12:30 PM   #4858
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Re: The Shed 'O Pain

Yesterday-Bouldered at Rock Mill with a good crew.

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 sets of:
Hexbar Deadlift x 8 reps 155, 165, 175
45 seconds rest
Kettlebell Floor Press x 8 reps 53# KBs
45 seconds rest
Neutral Grip Strict Pull Ups x 8 reps
45 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories
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Old 02-04-2019, 05:24 PM   #4859
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Re: The Shed 'O Pain

Recovery Day!
Agile 8
Hip Stretches and exercises
20 minute walk
Rice Bucket Routine
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Old 02-05-2019, 04:41 PM   #4860
Tim Babcock
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Re: The Shed 'O Pain

15 kettlebell swings 35, 44#
5 goblet squats
5 push ups
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
2 rounds

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups
10 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds
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