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

Tim Babcock 10-15-2020 03:32 PM

Re: The Shed 'O Pain
 
4 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 2 Every 60 seconds
1. half crimp on small campus rung: 3 sets of 3-6-9-12 +10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0#
3. Full Crimp 3 sets of 3-6-9-12 -35#

Worked in:
10 sets of 4 ring dips
Deep squat holds

Tim Babcock 10-17-2020 06:35 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

2 Turkish Get Ups (1 each arm)
10 kettlebell swings
1 ring muscle up
10 rounds
2 rounds at 35, 44, 53, 62, & 70#.

Tim Babcock 10-18-2020 08:06 AM

Re: The Shed 'O Pain
 
4 problems
10 push ups
3 kettlebell windmills each side 35, 35, 44, 44, 53#
10 pronators
5 rounds

6 laps on Campus board (big sloper rungs)

Tim Babcock 10-19-2020 04:20 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

2-3-5-2-3-5-2-3
Ab Wheel Roll Outs
Pulley Assisted Skater Squats x 5 reps each leg -20, -10, 0#
DB Press 40# DBs
Pronated Grip Pull Up 10, 20, 30#

Rogue Echo Bike
5 rounds @ 20 calories
1 minute rest between rounds
1:10, 3:29, 5:49, 8:12, 10:36

Banded Hip Stretches

Tim Babcock 10-20-2020 04:43 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 @ 53#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 @53#
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

Hip Banded Stretches

Tim Babcock 10-21-2020 04:15 PM

Re: The Shed 'O Pain
 
4 problems
12 push ups
10 pronators
5 rounds

8 laps on Campus board (big sloper rungs)

Tim Babcock 10-23-2020 05:20 PM

Re: The Shed 'O Pain
 
10/22/20
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:
Goblet Squats x 6 60# DB
60 seconds
Dips x 6 reps
60 seconds
TRX Inverted Rows x 6 reps +25# plate on chest
60 seconds

Rogue Echo Bike
Tabata
50 calories

Banded Hip Stretches
5 ring muscle ups

Tim Babcock 10-25-2020 08:12 AM

Re: The Shed 'O Pain
 
Yesterday (10/24/20)
Bouldered at Rock Mill with Kent and Ryan. Fun!

Today (10/25/20)
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
Ab Wheel Roll Outs
Alt. Reverse Lunges each leg 50# Sandbag in front rack
Floor Press 53, 62, 70# each arm
Neutral Grip Pull Ups 20, 20, 30#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:06

Banded Hip Stretches
5 ring muscle ups

Tim Babcock 10-27-2020 03:36 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
2 Turkish Get Ups each arm at 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

Hip Banded Stretches

Tim Babcock 10-28-2020 03:00 PM

Re: The Shed 'O Pain
 
4 problems
15 push ups
10 pronators
5 rounds

8 laps on Campus board (big sloper rungs)

Tim Babcock 10-29-2020 03:20 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:
Trapbar Deadlift x 5 195#
60 seconds
Double KB Press x 5 reps 35, 35, 35, 44, 44#, then 1 rep w/53#
60 seconds
TRX Inverted Rows x 5 reps +35# plate on chest
60 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:42
30 calories 5:45
20 calories 8:08
10 calories 9:47
1 minute rest between efforts

Banded Hip Stretches
5 ring muscle ups

Tim Babcock 11-01-2020 08:35 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent and Jason. 3 blues, 1 orange, and 1 white.

Today
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

3 sets of:
Double KB Front Squat 35s x 8 reps
60 seconds
Exercise Ball DB Bench Press x 8 reps 40s
60 seconds
Neutral Grip Pulls x 8 reps
60 seconds

Rogue Echo Bike 25 calories
Double Unders x 25 reps
2 rounds
6:51

Banded Hip Stretches
5 ring muscle ups

Tim Babcock 11-03-2020 03:41 PM

Re: The Shed 'O Pain
 
Yesterday (11/2/20)
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
2 Turkish Get Ups each arm at 35, 44, 53, 1 each w/62 & 70#

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

Hip Banded Stretches

Today 11/3/20
4 problems
15 push ups
10 pronators
5 rounds

Tim Babcock 11-06-2020 07:53 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#
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
Trapbar Deadlift 175, 195, 205
Double KB Press 35, 35, 44 & 1 w/53s
Pronated Grip Pull-up 10, 20, 30

Rogue Echo Bike 15 calories
Farmerís Walk 1 Lap around Shed (62, 70# KBs/Switch arms each round)
4 rounds
9:44

Banded Hip Stretches
5 ring muscle ups

Two long days at school. Parent/Teacher Conferences. Good to workout this morning.

Tim Babcock 11-08-2020 08:48 AM

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

Today 11/8/20
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 (2 each arm)
35, 44, 53, 62, 70#

15 kettlebell swings 53#
5 goblet squats 40# DB
5 push ups
10 rounds
17:51

Hip Banded Stretches
5 ring muscle ups

Tim Babcock 11-10-2020 04:05 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

4 sets of:
Trapbar Deadlift x 6 185#
60 seconds
KB Floor Press x 6 reps 53, 53, 62, 62#
60 seconds
TRX Inverted Rows x 5 reps +25# plate on chest
60 seconds

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:45 PR

Banded Hip Stretches
5 ring muscle ups

Tim Babcock 11-11-2020 04:23 PM

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 1 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

Tim Babcock 11-12-2020 04:04 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
2 Turkish Get Ups each arm at 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 3 w/10# DB between feet
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Tim Babcock 11-15-2020 09:04 AM

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

Today 11/15/20
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#
One-armed DB Bench Press 60#
Supinated Grip Pull Up 10, 20 ,30#
Ab Wheel Roll Outs

9-15-21-15-9
Rogue Echo Bike Calories
Double Unders
Push ups
12:17

Banded Hip Stretches
5 ring muscle ups

Tim Babcock 11-17-2020 04:00 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 (2 each arm)
35, 44, 53, 62, 70#

15 kettlebell swings 53#
5 goblet squats 40# DB
1 ring muscle up
10 rounds
18:18

Hip Banded Stretches

Tim Babcock 11-18-2020 04:07 PM

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

Tim Babcock 11-19-2020 04:17 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

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

Tim Babcock 11-22-2020 08:56 AM

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

Tim Babcock 11-24-2020 04:42 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
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

Tim Babcock 11-26-2020 09:21 AM

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#

Tim Babcock 11-29-2020 08:56 AM

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

Tim Babcock 12-01-2020 08:50 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
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
4-5 1 ring muscle up
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 70#

Tim Babcock 12-02-2020 06:00 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35#
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 "Variable Depth Edge Rail": 4 sets of 3-6-9 +0# (+10 next time)
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
4 sets of 15 Reverse Hypers 70#
deep squat holds

Tim Babcock 12-03-2020 04:04 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

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

8 sets of:
Trapbar Deadlift x 3 reps 205#
60 seconds rest
Double KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
60 seconds rest
TRX Inverted Rows x 3 reps +45# plate on chest
60 seconds rest

Rogue Echo Bike
50 calories for time
3:17

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups

Tim Babcock 12-06-2020 12:57 PM

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

Today (12/6/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

3 sets:
Goblet Squat x 8 reps
KB Floor Press x 8 reps
Neutral Grip Pull up x 8 reps

Rogue Echo Bike
10 calories :36
20 calories 2:48
30 calories 5:52
20 calories 8:16
10 calories 9:52
1 minute rest between efforts

Banded Hip Stretches
4 sets of 10 Reverse Hypers 90#
5 ring muscle ups

Tim Babcock 12-08-2020 06:05 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
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
4-5 1 ring muscle up
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 90#

Tim Babcock 12-09-2020 04:33 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35#
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 "Variable Depth Edge Rail": 4 sets of 3-6-9 +0# (+10 next time)
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
4 sets of 15 Reverse Hypers 90#
deep squat holds

Tim Babcock 12-10-2020 04:32 PM

Re: The Shed 'O Pain
 
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
Double KB Front Squat 35# KBs
Double KB Press 35, 44, 44# KBs
TRX Inverted Rows +45# plate on chest

Rogue Echo Bike
Tabata
50 calories

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups

Tim Babcock 12-13-2020 09:36 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent. High gravity day.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

Rogue Echo 50 Calorie Challenge
2:59
My goal was to break 3 minutes. Mission accomplished.

5 sets of:
Banded KB Romanian Deadlift x 10 reps 88#
30 seconds rest
DB Bench Press x 10 reps 40# DBs
30 seconds rest
Neutral Grip Pull Ups x 6 reps

Banded Hip Stretches
4 sets of 15 Reverse Hypers 110#
5 ring muscle ups

Tim Babcock 12-15-2020 06:07 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

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

Quick and the Dead
0-1 10 banded kettlebell Swings 0-1 53# w/red band
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 4 w/10# DB
4-5 1 ring muscle up
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 90#

Tim Babcock 12-16-2020 04:36 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35#
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 "Variable Depth Edge Rail": 5 sets of 3-6-9 +0# (+10 next time)
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Full Crimp 5 sets of 3-6-9 -25#

Worked in:
10 sets of 10 pushups
4 sets of 15 Reverse Hypers 90#
deep squat holds

Tim Babcock 12-17-2020 04:30 PM

Re: The Shed 'O Pain
 
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

6 sets of:
KB Goblet Squat x 4 reps 70# KB
Double KB Press x 4 reps (2 x 35s and 4 x 44s)
TRX Inverted Rows +45# plate on chest

Echo Bike
For Time:
10 X 10 Calories with 1 minute rest between efforts
14:24

Banded Hip Stretches
4 sets of 15 Reverse Hypers 110#
5 ring muscle ups

Tim Babcock 12-20-2020 09:17 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent. Sent three new purples, one new blue, two new oranges, and one white. Problems may have been a touch easier than recent sets. Still very fun.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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
Trapbar Deadlift 205#
Double KB Bench Press 53s
Neutral Grip Pull 10, 20, 40#

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 53#
Push ups
8:43

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#
5 ring muscle ups

Tim Babcock 12-22-2020 04:00 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
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 btw feet
4-5 1 ring muscle up
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

Tim Babcock 12-24-2020 08:35 AM

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

Today
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

4 sets of:
KB Goblet Squat x 6 reps 70# KB
Double KB Press x 6 reps (2 x 35s and 2 x 44s)
TRX Inverted Rows +35# plate on chest x 6 reps

Echo Bike
* 5 ROUNDS: 11, 9, 9, 10, 9 calories
* Sprint :20 / Rest 1:40

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups
5 HSPU


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