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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 08-16-2020 08:19 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Kent and Ryan at Rock Mill.

Today (8/16/20)
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
KB Front Squat 2 35# KBs
One-arm Floor Press 53, 62, 70#
Pronated Grip Pull Up 20#

Sprints Conditioning After a Lift
Week 1: (Sprint 12 seconds, rest 48) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches

Tim Babcock 08-17-2020 07:23 AM

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

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

Quick and the Dead
10 kettlebell Swings 0-1 min 70#,
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions

Rogue Echo Bike
2 miles for time: 4:58

Banded Hip Stretches
Calf stretches

Tim Babcock 08-20-2020 07:12 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Ryan. Last Wednesday until next summer.

Today (8/20/20)
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

4 sets of:
Rear-Foot Elevated Split Squat x 6 reps each leg 25# DB Goblet Style
60 seconds rest
One-Arm Landmine Push Press x6 reps each arm 45#+25#
60 seconds rest
Feet-Elevated Suspension Row x 6 reps
60 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:33

Sprints Conditioning After a Lift
Week 1: (Sprint 12 seconds, rest 48) x 10
5% grade @ 7.5 mph

Calf Stretches

Tim Babcock 08-21-2020 11:36 AM

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

Quick and the Dead
10 kettlebell Swings 0-1 min 53, 62, 62, 70, 70#,
10 kettlebell Swings 1-2
Rest 2-3
10 Push ups 3-4
10 Push ups 4-5
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions

Banded Hip Stretches

Tim Babcock 08-24-2020 02:45 PM

Re: The Shed 'O Pain
 
Saturday (8/22/20)
Bouldered at Rock Mill.

Today (8/24/20)
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#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

30 minute EMOM
1. 10 calories on Echo Bike
2. 5 Ab Wheel Rollouts
3. 5 dips
4. 5 Goblet Squats w/60# DB
5. 10 Kettlebell Swings 53#
6. 5 Ring Pull Ups

Banded Hip Stretches

Tim Babcock 08-25-2020 02:48 PM

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

10 Turkish Get Ups @ 53#

100 Kettlebell Swings @ 62#
10 on the minute for 10 minutes

Sprints Conditioning After a Lift
Week 1: (Sprint 13 seconds, rest 47) x 10
5% grade @ 7.5 mph

Hip Banded Stretches

Tim Babcock 08-26-2020 02:58 PM

Re: The Shed 'O Pain
 
2 problems
10-15-20-15-20 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

First time back on my wall for awhile. This took over an hour to complete. Had trouble remembering some of my problems. Climbed decently considering the heat. It's late August again.

Tim Babcock 08-27-2020 03:36 PM

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

2-3-5-2-3-5-2-3
Double KB Front Squat 35s
Double KB Press 35s
Neutral Grip Pull up 20#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:36

Banded Hip Stretches

Tim Babcock 08-29-2020 07:55 AM

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

KB Windmills x 3 reps each arm
5 rounds
20, 20, 35, 35, 45#

Quick and the Dead
10 kettlebell Swings 0-1 min 62#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions
Worked in 5 sets of 10 pronators each arm

Banded Hip Stretches

Tim Babcock 08-30-2020 08:09 AM

Re: The Shed 'O Pain
 
3 problems
10-15-20-15-20 Push ups
10 second 2-finger hang
3 KB Windmills each arm 20, 35, 35, 44, 44# (These are starting to feel pretty good)
10 pronators each arm
5 rounds

Nice cool temps. Sent some harder problems. Starting to remember my problems.

Tim Babcock 08-31-2020 03:06 PM

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

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

5 sets of:
Double KB Front Squat x 5 reps 35s
60 seconds rest
Dips x 5 reps
60 seconds rest
Neutral Grip Inverted Rows x 5 reps +20#
60 seconds rest

Rogue Echo Bike
10 calories :33
20 calories 2:44
30 calories 5:46
20 calories 8:09
10 calories 9:44
1 minute rest between efforts

Banded Hip Stretches

Tim Babcock 09-01-2020 03:03 PM

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

10 Turkish Get Ups
2 @ 35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 times through

Sprints Conditioning After a Lift
Week 1: (Sprint 14 seconds, rest 46 x 10
5% grade @ 7.5 mph

Hip Banded Stretches

Tim Babcock 09-02-2020 02:26 PM

Re: The Shed 'O Pain
 
3 problems
3 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 3 sets of 3-6-9 +0#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Full Crimp 3 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
deep squat holds

Tim Babcock 09-06-2020 08:11 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Kent and at Rock Mill.

Today (9/6/20)
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 Floor Press 53, 62, 70#
Neutral Grip Pull Ups +20, 20, 30#

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed x 2 w/70# KB Switch arm on second lap
4 rounds
10:33

Banded Hip Stretches

Tim Babcock 09-07-2020 07:55 AM

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
3 @ 35, 44, 2@ 53, 62, 1 @ 70# (each arm)

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/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Sprints Conditioning After a Lift
Week 1: (Sprint 14 seconds, rest 46 x 10
5% grade @ 7.5 mph

Hip Banded Stretches

Tim Babcock 09-08-2020 03:07 PM

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

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

3 sets of:
Goblet Squat x 8 reps 60#
60 seconds rest
KB Press x 8 reps 35# KBs
60 seconds rest
Ring Rows x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata protocol
8 x (20 sec work/10 sec rest)
50 calories

Band Hip Stretches

Tim Babcock 09-09-2020 02:57 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35, 44, 44#
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 +10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Full Crimp 3 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
deep squat holds

Tim Babcock 09-10-2020 04:52 PM

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
10 w/53# (5 each arm)

Quick and the Dead
0-1 10 kettlebell Swings 0-1 53##
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 3 dips
4-5 3 dips
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions
Banded hip stretches

Sprints Conditioning After a Lift
Week 1: (Sprint 15 seconds, rest 45 x 10
5% grade @ 7.5 mph

Tim Babcock 09-12-2020 07:36 AM

Re: The Shed 'O Pain
 
3 problems
15 push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

10 minute EMOM
10 moderate problems
2 misses
Alternated between two problems

25 problems total

Tim Babcock 09-13-2020 08:07 AM

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

4 sets of:
Goblet Squat 60# DB + 20# Vest x 6 reps
60 seconds rest
Exercise Ball Bench Press 53# KBs x 6 reps
60 seconds rest
Neutral Grip Pull Ups x 6 reps +10#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:41

Banded Hip Stretches
Worked in 5 ring muscle ups

Tim Babcock 09-15-2020 03:42 PM

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
3 @ 35, 44, 2@ 53, 62, 1 @ 70# (each arm)

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (5 w/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Tim Babcock 09-16-2020 04:04 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 4 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 12 pushups
deep squat holds

Tim Babcock 09-17-2020 03:58 PM

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

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

8 sets of:
KB Goblet Squat x 3 reps 70#
60 seconds rest
KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
60 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
60 seconds rest

Rogue Echo Bike
2 miles for time:
4:59

Banded Hip Stretches

Tim Babcock 09-20-2020 08:21 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Hinckley with several friends, including Jeff and Rick. Beautiful day with excellent conditions. Climbed 12 routes. Felt strong although stamina wasn't quite what it's been. Fun!

Today (9/20/20)
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
Skater Squats w/8# med ball for counterbalance
Dips
Pronated Grip Pull Ups +10#

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed x 2 w/70# KB Switch arm on second lap
4 rounds
11:00

Banded Hip Stretches
Work in 5 ring muscle ups

Tim Babcock 09-22-2020 03:09 PM

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
10 @ 62#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (6 w/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions

Tim Babcock 09-22-2020 03:15 PM

Re: The Shed 'O Pain
 
Yesterday
Played tennis with Tim.

9/22/20
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

Turkish Get Ups
10 @ 62#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (6 w/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions

Tim Babcock 09-23-2020 04:22 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on small campus rung: 4 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, -10#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 15 pushups

Tim Babcock 09-24-2020 03:12 PM

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

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

4 sets of:
KB Goblet Squat x 6 reps 60# DB+20# vest
60 seconds rest
KB Press x 6 reps 35#
60 seconds rest
Neutral Grip Pull Ups x 6 reps +10#
60 seconds rest

Rogue Echo Bike
10 calories :34
20 calories 2:44
30 calories 5:46
20 calories 8:09
10 calories 9:46
1 minute rest between efforts

Banded Hip Stretches
Worked in 5 ring muscle ups

Tim Babcock 09-27-2020 07:57 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Hinckley with friends. Conditions not as good as last week. Fun nonetheless. 14 laps.

Today (9/27/20)
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
TRX-assisted Skater Squats (a new favorite)
One-armed KB Floor Press 53, 62, 70#
Neutral Grip Inverted Rows +20#

Rogue Echo Bike x 10 calories
Cross Walk: Waiter's walk in one hand while doing the farmers walk in the other. Once around building-switch arms for each round. 53+35# KBs
6 rounds
11:36

Banded Hip Stretches
Work in 5 ring muscle ups

Tim Babcock 09-29-2020 03:04 PM

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
4 @ 53#, 4 @ 62#, 2 @ 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (5/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Tim Babcock 09-30-2020 05:20 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 5 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10#
3. Full Crimp 5 sets of 3-6-9 -35#

Worked in:
20 sets of 10 pushups

Tim Babcock 10-01-2020 03:25 PM

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

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

5 sets of:
Pulley Assisted Skater Squats x 5 reps each leg -20#
60 seconds rest
DB Press x 5 reps 40#
60 seconds rest
Neutral Grip Pull Ups x 5 reps +20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike
Tabata protocol
8 x (20 sec work/10 sec rest)
51 calories

Banded Hip Stretches
Worked in 5 ring muscle ups

Tim Babcock 10-04-2020 08:01 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent. Fun. Although I would have preferred to go outside. Next weekend. Hopefully.

Today (10/4/20)
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#
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

2-3-5-2-3-5-2-3
Pulley Assisted Skater Squats x 5 reps each leg -20, -15, -10#
One-armed DB Bench Press 60#
Ring Rows +25# plate on chest
-finished up this section with some unassisted Skater Squats.

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:12 PR

Banded Hip Stretches
Worked in 5 ring muscle ups

Tim Babcock 10-05-2020 03:10 PM

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 x 4 (2 each side)
35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 5 w/8#
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Tim Babcock 10-06-2020 05:28 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 2 Every 60 seconds
1. half crimp on small campus rung: 5 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10# 0#
3. Full Crimp 5 sets of 3-6-9 -35#

Worked in:
17 sets of 3 ring dips
Deep squat holds

Tim Babcock 10-08-2020 03:59 PM

Re: The Shed 'O Pain
 
10/7/20
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

15 kettlebell swings 44#
5 goblet squats
5 push ups
10 rounds
E2MO2M

Rogue Echo Bike
Reverse Tabata 10/20
33 calories

Banded Hip Stretches
Work in 5 ring muscle ups

Tim Babcock 10-11-2020 08:19 AM

Re: The Shed 'O Pain
 
Went to the New this weekend. Ended up only climbing Friday. Saturday morning it was raining pretty steady with no hope of it letting up. So we bailed. However, we made the most of Friday. Fun day with Norm, Kent, Ryan, and Jason. Here is my tick list.
Friday-10/9/20
St. Pauli Girl 10c
My Sister Does Cluster Bombs 11c (fell once down low and lowered and then sent the route.
Fired for Sandbagging 12a (I brushed the lower crux holds and then sent it first go.) Felt solid. Norm is close to sending this one.
Face It Bubba 11a (clean TR) That is such a good route!
Insistent Irony 10c (A good slabby route that Jeff and I used to do all the time. It will teach you to use your feet. Ryan and Jason loved it!)
Casper Says Boo 5.9 A kind of scary route around the corner from Insistent Irony. It scared the crap out of a couple of the guys. It finally dawned of me the reason for the name of the climb.

Today (10/11/20)
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#
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

2-3-5-2-3-5-2-3
Ab Wheel Roll Outs
Pulley Assisted Skater Squats x 5 reps each leg -20, -10, 0#
Kettlebell Press 35, 35, 44#
Neutral Grip Pull Up 10, 20, 30#

Rogue Echo Bike x 12 calories
Suitcase Carry 70# Kettlebell (2 laps around Shed L/R)
4 rounds

Banded Hip Stretches
Worked in 5 ring muscle ups

Tim Babcock 10-12-2020 03:21 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 5 sets of 3-6-9-12 +10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -20, -10, 0#
3. Full Crimp 5 sets of 3-6-9-12 -35#

Worked in:
10 sets of 10 push ups
Deep squat holds

Tim Babcock 10-13-2020 03:06 PM

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
3@35, 3@44, 2@53, 1@62, 1@70# each arm

Quick and the Dead
0-1 10 kettlebell Swings 0-1 2 rounds @53#, 2 rounds @ 62#, 1 round @ 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 5 w/8# med-ball
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Tim Babcock 10-14-2020 03:41 PM

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

5 sets of:
Goblet Squats x 5 60# DB
60 seconds
One-Armed Floor Press x 5 each arm 53, 53, 62, 62, 70#
60 seconds
TRX Inverted Rows +25# plate on chest
60 seconds

Rogue Echo Bike
2 miles for time
4:58

Banded Hip Stretches


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