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

Tim Babcock 01-11-2023 04:40 PM

Re: The Shed 'O Pain
 
Monday 1/9/23
Zone 2 Treadmill Walk 45 minutes
Ice barrel Dip 42º

Tuesday 1/10/23
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, 2, 2 each arm/35, 53, 70#

10 rounds
15 kettlebell swings 44#
5 goblet squats
5 push ups
14:45

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
Ice barrel Dip 38º

Wednesday 1/11/23
3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 2, Workout 2 Every 60 seconds
1. Open crimp on sloper Campus rung 4 sets of 3-6-9 seconds +35
2. 2-finger pocket 4 sets of 3-6-9 -20#
3. Closed Crimp 4 sets of 3-6-9 -35#

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Tim Babcock 01-17-2023 03:53 PM

Re: The Shed 'O Pain
 
Thursday, 1/12/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Trapbar Deadlift x 2 225# 3 sets
Skater Squats x 5 reps each leg -20, -10, 0, 0, 0#
60 seconds
Dips x 5 reps
60 seconds
Pronated/Supinated Grip Pull ups x 5 reps
60 seconds

Rogue Echo Bike
2 miles for time:
4:57, 72 calories

2 sets of 15 Reverse Hypers 120#
Hip Stretches
3 ring muscle ups

Ice Barrel 1 minutes 41º

Saturday, 1/14/23
Bouldered at Rock Mill with Kent.

Sunday, 1/15/23
AirBnB workout
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation
20 clams each side
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

15 kettlebell swings
5 goblet squats
5 push ups
10 rounds
20 minutes
Stretches

2 mile walk with Lisa

Monday, January 16, 2023
Zone 2 Treadmill Walk 45 minutes
Ice barrel Dip 46º -2 minutes

January 17, 2023
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

10 TGUS/2 @ 35, 44, 53, 62, 70#
3 x 2 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
12 Push-ups
10 alternating jumping lunges holding 2-10# DBs
2 15’ rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Flexor Stretches
3 ring muscle ups

Ice Barrel 1 minutes 44º

Tim Babcock 01-19-2023 04:07 PM

Re: The Shed 'O Pain
 
Wednesday 1/18/23
3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hang-board Ladder Training
Week 3, Workout 1 Every 60 seconds
1. Open crimp on sloper Campus rung 5 sets of 3-6-9 seconds +35
2. 2-finger pocket 5 sets of 3-6-9 -20#
3. Closed Crimp 5 sets of 3-6-9 -35#

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Thursday, 1/19/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 30, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Trapbar Deadlift x 2 225# 3 sets
Double KB Front Squat x 8 reps 35s
60 seconds
KB Seesaw Press x 8 reps 35s
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:20

2 sets of 15 Reverse Hypers 120#
Hip Stretches
3 ring muscle ups

Ice Barrel 1 minute 46º

Tim Babcock 01-24-2023 04:12 PM

Re: The Shed 'O Pain
 
Saturday, January 21, 2023
Bouldered at Rock Mill. Busy.

Sunday, January 22, 2023
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Trapbar Deadlift x 2 225# (3 sets)
4 Sets:
Alternating Skater Squat x 6 reps each leg -20, -10, 0, 6#
KB Floor Press on Bosu Ball x 6 reps
TRX Inverted Row +25

10 calories Rogue Echo Bike’
50 jump ropes
5 rounds
8:22

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

Ice Barrel 50º 3 minutes

1.7 mile cross country ski in the afternoon. I’m not very good. Hopefully I’ll get better.

Monday, January 23, 2023
2.2 mile walk in the woods with Lisa. (Snow Day)
Later…
45 minute Zone 2 Treadmilll Walk
Ice Barrel 40º Quick Dip

Tuesday, January 24, 2023
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

10 TGUS/2 @ 35, 44, 53, 62, 70#
3 x 2 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
5 Dips
5 goblet squats 60#
2 15’ rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Flexor Stretches
3 ring muscle ups

Ice Barrel 36º Quick Dip

Tim Babcock 01-26-2023 04:46 PM

Re: The Shed 'O Pain
 
Wednesday 1/25/23
3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hang-board Ladder Training
Week 3, Workout 2 Every 60 seconds
1. Open crimp on sloper Campus rung 5 sets of 3-6-9 seconds +35
2. 2-finger pocket 5 sets of 3-6-9 -20#
3. Closed Crimp 5 sets of 3-6-9 -35#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds
Handstand holds
Balance on BOSU Ball

Thursday, 1/26/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# 3 sets

5 sets of:
Double KB Front Squat x 5 reps 35s
30 seconds
KB Seesaw Press x 5 reps 35s
30 seconds
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#
30 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:42
30 calories 5:48
20 calories 8:11
10 calories 9:41
1 minute between efforts

2 sets of 15 Reverse Hypers 120#
Hip Stretches
3 ring muscle ups

Ice Barrel 2 minute 50º

Tim Babcock 02-01-2023 04:31 PM

Re: The Shed 'O Pain
 
Saturday, January 28, 2023
Bouldered at Rock Mill. Climbed at lot with Justin, Randy, and Ross. I quickly sent the orange I was working on last week. Sent a few of the newer problems. Did a little work on the Tension Board. Finished up on the purples. Fun day.

Sunday, January 29, 2023
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# (3 sets)

5-3-2-5-3-2-3-2
KB Front Squats 35, 44, 53s
One-armed DB Bench Press 60#
TRX Row +40#

10 calories Rogue Echo Bike
10 box jumps 20”
5 rounds
8:45

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

Ice Barrel 49º 2 minutes

Monday, January 30, 2023
45 minute Zone 2 Treadmill Walk
Ice Barrel 40º Quick Dip

Tuesday, January 31, 2023
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

10 TGUS/2 @ 35, 44, 53, 62, 70#
3 x 2 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
5 Dips
5 goblet squats 60#
2 15’ rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Flexor Stretches
3 ring muscle ups

Ice Barrel 47 degrees 1 minute

Wednesday 2/1/23
3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hang-board Ladder Training
Week 4, Workout 1 Every 60 seconds
1. Open crimp on sloper Campus rung 3 sets of 3-6-9-12 seconds +35
2. 2-finger pocket 3 sets of 3-6-9-12 -20#
3. Closed Crimp 3 sets of 3-6-9-12 -35#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds
Handstand holds

Tim Babcock 02-02-2023 05:39 PM

Re: The Shed 'O Pain
 
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

10 TGUS @ 53#
3 x 2 trapbar deadlifts 225#

20 minutes:
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds on the 2 minutes

2 sets of 15 Reverse Hypers 120#
Banded Hip Flexor Stretches

Ice Barrel 42 degrees 1 minute

Tim Babcock 02-09-2023 04:24 PM

Re: The Shed 'O Pain
 
Saturday, February 4, 2023
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# (4 sets)

5 sets of:
Rear foot elevated split squat x 5 reps each leg 35# KB
30 seconds
KB Press x 5 reps 35s
30 seconds
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#
30 seconds

10 calories Rogue Echo Bike
50 single unders
5 rounds
8:45

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

Sunday, February 5, 2023
Rock Mill

Monday, February 6 2023
45 minute Zone 2 Treadmill Walk
Ice Barrel 43º 1 minute

Tuesday, February 7, 2023
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

10 TGUS/2 @ 35, 44, 53, 62, 70#
4 x 2 trapbar deadlifts 225#

30 Minute EMOM
6 KB Swings 88#
15 push ups
5 goblet squats 60#
Sloper campus lap
8 box jumps 20”
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Flexor Stretches
3 ring muscle ups

Ice Barrel 41º 1 minute

Wednesday 2/8/23
3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hang-board Ladder Training
Week 4, Workout 2 Every 60 seconds
1. Open crimp on sloper Campus rung 3 sets of 3-6-9-12 seconds +35
2. 2-finger pocket 3 sets of 3-6-9-12 -20#
3. Closed Crimp 3 sets of 3-6-9-12 -35#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds
Handstand holds

Thursday, 2/9/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Trapbar Deadlift x 2 225# 4 sets
Skater Squats x 8 reps each leg -20, -10, 0#
60 seconds
Dips x 8 reps
60 seconds
TRX Rows x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:57

2 sets of 15 Reverse Hypers 120#
Hip Stretches
3 ring muscle ups

Ice Barrel 43º 1 minute

Tim Babcock 02-13-2023 05:23 PM

Re: The Shed 'O Pain
 
Saturday, February 11, 2023
Shed
2 problems
10 push ups
10 second 2-finger hang -20, -15, -10, -5, 0#
10 pronators each arm

10 minute EMOM
2 problems alternating on the minute.
10 problems total

Before going back to the hang-board I will try to work up to 20 minutes. 20 total problems.

Sunday, February 12, 2023
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# (4 sets)

2-3-5-2-3-5-2-3
Back Squat 95, 115, 135#
KB Presses 35, 35, 44#
Pronated Grip Pull Ups 0, 10, 20#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Flexor Stretches
3 ring muscle ups

Ice Barrel 41? 1 minute

Monday, February 13, 2023
Zone 2 Treadmill Walk 45 minutes

Tim Babcock 02-16-2023 04:49 PM

Re: The Shed 'O Pain
 
Tuesday February 14, 2023
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#
Trapbar Deadlift x 2 225# (4 sets)

30 Minute EMOM
10 KB Swings 62#
5 dips
5 VMO goblet squats 40#
2 15? rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
Ice barrel Dip 41? 1 minute

Wednesday 2/15/23
Shed
3 problems
15, 20, 15 push ups
10 second 2-finger hang -20, -10, 0#
10 pronators each arm
3 rounds

15 minute EMOM
2 problems alternating on the minute.
15 problems total
Ice barrel Dip 41? 1 minute

Thursday, 2/16/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Goblet Squat x 5 reps 60#
60 seconds
One-armed DB Bench Press x 5 reps each arm 60#
60 seconds
TRX Rows x 5 reps +25#
60 seconds

Rogue Echo Bike 10 Calories
50 Jump Ropes
5 rounds
8:12

2 sets of 15 Reverse Hypers 120#
Hip Stretches
3 ring muscle ups

Ice Barrel 46? 1 minute

Tim Babcock 02-20-2023 08:59 AM

Re: The Shed 'O Pain
 
Saturday, February 18, 2023
Bouldered at Rock Mill with Jeff, Kent, and Randy. Quickly sent 4 purples, 3 blues, and 3 oranges. Worked on a white for awhile. Came close to sending. Finished by doing all the purples. Ate lunch with Lisa, Jeff, and Kent. Fun day.

Sunday, February 19, 2023
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# (4 sets)

4 sets:
Banded Spanish Goblet Squat x 6 reps 40, 40, 60, 60#
KB Presses x 6 reps 35s
Neutal Grip Pull Ups x 6 reps +10#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
10:08
A guy stopped and chatted me up about my M1 Tank.

2 sets of 15 Reverse Hypers 120#
Banded Hip Flexor Stretches
3 ring muscle ups

Ice Barrel 48? 2 minutes

Monday, February 20, 2023
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

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

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2 70#
Rest 2-3
3-4 3 Dips
4-5 3 Dips
Rest 5-6
5 rounds

Couch Stretch
Deep Squat Hold
2 sets of 15 Reverse Hypers 120#
5 sets of 10 Pronators
5 sets of 20 Flexbar Wrist Extensions

Tim Babcock 02-23-2023 04:24 PM

Re: The Shed 'O Pain
 
February 21, 2023
Zone 2 Treadmill Walk 45 minutes
Ice Barrel Quick Dip 43?

Wednesday 2/22/23
Shed
3 problems
15, 20, 15 push ups
10 second 2-finger hang -20, -10, 0#
10 pronators each arm
3 rounds

20 minute EMOM
2 problems alternating on the minute.
20 problems total
Ice barrel Dip 41? 1 minute

Thursday, 2/23/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squat x 8 reps 60#
60 seconds
KB Floor Press x 8 reps 53s
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:50

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups

Ice Barrel 42? 1 minute

Tim Babcock 02-28-2023 07:24 AM

Re: The Shed 'O Pain
 
Saturday, February 25, 2023
Bouldered at Rock Mill with Jeff and Kent. Quickly sent the two new purples, two new blues and one new orange. Spent a lot of time on a white that I was close to finishing. Maybe next week.
1.5 mile outside walk

Sunday, February 26, 2023
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# (4 sets)

2-3?5-2-3?5-2-3
Double KB Front squats 35s
KB Press 35s
Neutral Grip Pull ups 30, 20, 10#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:57

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups

Ice Barrel 50? 3 minutes

February 27, 2023
Zone 2 Treadmill Walk 45 minutes
Ice Barrel 44? Quick dip

Tuesday, February 28, 2023
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

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

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2 70#
Rest 2-3
3-4 3 Dips
4-5 3 Dips
Rest 5-6
5 rounds

Couch Stretch
3 ring muscle ups
2 sets of 15 Reverse Hypers 120#
5 sets of 10 Pronators
5 sets of 20 Flexbar Wrist Extensions

Tim Babcock 03-02-2023 04:30 PM

Re: The Shed 'O Pain
 
Wednesday, 3/1/23
4 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Open crimp on large Campus rung 3 sets of 3-6-9 seconds +45
2. 2-finger pocket 3 sets of 3-6-9 -15#
3. Closed Crimp 3 sets of 3-6-9 -30#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Thursday, 3/2/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of 2 Trapbar Deadlifts @ 225#

5 sets of:
Goblet Squat x 5 reps 60#
60 seconds
KB Press x 5 reps 35s
60 seconds
TRX Rows x 5 reps +25#
60 seconds

Rogue Echo Bike 10 Calories
50 Jump Ropes
5 rounds
8:23

2 sets of 15 Reverse Hypers 120#
Hip Stretches
3 ring muscle ups

Ice Barrel 44? Quick Dip

Tim Babcock 03-05-2023 04:26 PM

Re: The Shed 'O Pain
 
Saturday, March 4, 2023
Bouldered at Rock Mill with Jeff, Kent, Justin, Randy, and Ross. Quickly sent the two new purples and two new blues. Sent last week?s white I was working on first go. Worked on an orange. Made some good progress. Finished up by doing several pink and purple problems.
1.5 mile outside walk

Sunday, March 5, 2023
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# (5 sets)

2-3?5-2-3?5-2-3
Double KB Front squats 35s
KB Bench Press 53s
Neutral Grip Pull ups 30, 20, 10#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:41

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups

Ice Barrel 48? 2 minutes

Tim Babcock 03-09-2023 04:35 PM

Re: The Shed 'O Pain
 
March 6, 2023
Zone 2 Treadmill Walk 45 minutes
Quick Dip in Ice Barrel 48?

Tuesday, March 7, 2023
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

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

30 Minute EMOM
10 KB Swings 70#
5 dips
5 goblet squats 60#
2 15? rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

Couch Stretch
2 sets of 15 Reverse Hypers 120#
Quick Dip in Ice Barrel 44?

Wednesday, 3/8/23
3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Open crimp on large Campus rung 3 sets of 3-6-9 seconds +45
2. 2-finger pocket 3 sets of 3-6-9 -15#
3. Closed Crimp 3 sets of 3-6-9 -30#

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Thursday, 3/9/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squat x 8 reps 60#
60 seconds
SeeSaw KB Press x 8 reps 35s
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Rogue Echo Bike
2 miles for time: 4:59

2 sets of 15 Reverse Hypers 120#
Hip Stretches
3 ring muscle ups

Ice Barrel 44? 1 minute

Tim Babcock 03-12-2023 01:53 PM

Re: The Shed 'O Pain
 
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

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

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2 70#
Rest 2-3
3-4 3 Dips
4-5 3 Dips
Rest 5-6
5 rounds

Couch Stretch
Deep Squat Hold
2 sets of 15 Reverse Hypers 120#
5 sets of 10 Pronators
5 sets of 20 Flexbar Wrist Extensions

Tim Babcock 03-14-2023 03:08 PM

Re: The Shed 'O Pain
 
March 13, 2023
Zone 2 Treadmill Walk 45 minutes
1 minute in Ice Barrel 48?

Tuesday, March 14, 2023
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

2 Turkish Get Ups
@ 35, 44, 53, 62, 70#
5 set of 2 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
15 push-ups
5 goblet squats 60#
8 neutral grip pull ups
50 single unders
6 ab wheel roll outs
5 rounds

Couch Stretch
2 sets of 15 Reverse Hypers 120#
1 ring muscle up
1 minute in Ice Barrel 52?

Tim Babcock 03-16-2023 03:07 PM

Re: The Shed 'O Pain
 
Wednesday, 3/15/23
3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 2, Workout 1 Every 60 seconds
1. Open crimp on large Campus rung 4 sets of 3-6-9 seconds +45
2. 2-finger pocket 4 sets of 3-6-9 -15#
3. Closed Crimp 4 sets of 3-6-9 -30#

Worked in:
7 additional sets of 10 push ups
External Rotation 2 x 10 each arm
10 sets of 10 band pull aparts
Deep squat holds

Thursday, 3/16/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 35, 35, 45# 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
ATG Split Squat x 5 reps each leg 30# DB
60 seconds
Kaos Press x 5 reps 70#s
60 seconds
TRX Rows x 5 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:07

2 sets of 15 Reverse Hypers 120#
Hip Stretches
2 ring muscle ups

Ice Barrel 40? Quick Dip

Tim Babcock 03-19-2023 01:15 PM

Re: The Shed 'O Pain
 
Saturday, March 18, 2023
Bouldered at Rock Mill with Justin, Randy, and Ross. Quickly sent the five new purples and three new blues. Worked on some harder problems but no sends. Finished up by doing several pink and purple problems.

Sunday, March 19, 2023
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# (5 sets)

2-3?5-2-3?5-2-3
KB Goblet Squat 53, 62, 70# (Focused on slow descent, pause at bottom, and quickly up.)
One Armed KB Floor Press 53, 62, 70#
Neutral Grip Pull ups 30, 20, 10#

Rogue Echo Bike 10 Calories
50 Jump Ropes
5 rounds
8:27

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups

Ice Barrel 45? 2 minutes

Tim Babcock 03-21-2023 03:07 PM

Re: The Shed 'O Pain
 
March 20, 2023
Zone 2 Treadmill Walk 45 minutes
Quick Dip in Ice Barrel 38?

Tuesday, March 21, 2023
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

2 Turkish Get Ups
@ 35, 44, 53, 62, 70#
5 set of 2 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
5 Dips
5 goblet squats 60#
2 rope ascents
8 Box Jumps 20?
6 ab wheel roll outs
5 rounds

Couch Stretch
2 sets of 15 Reverse Hypers 120#
Quick Dip in Ice Barrel 40?

Tim Babcock 03-23-2023 03:12 PM

Re: The Shed 'O Pain
 
Wednesday, 3/22/23
3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 2, Workout 2 Every 60 seconds
1. Open crimp on large Campus rung 4 sets of 3-6-9 seconds +45
2. 2-finger pocket 4 sets of 3-6-9 -15#
3. Closed Crimp 4 sets of 3-6-9 -30#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Thursday, 3/23/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 35, 35, 45# 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Alternating Reverse Lunges x 8 reps each leg 2 25# DBs
60 seconds
Banded One Arm KB presses 35#
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:43
30 calories 5:49
20 calories 8:12
10 calories 9:43
1 minute between efforts

2 sets of 15 Reverse Hypers 120#
Hip Stretches
2 ring muscle ups

Ice Barrel 40? Quick Dip

Tim Babcock 03-26-2023 07:58 AM

Re: The Shed 'O Pain
 
Saturday, March 25, 2023
Bouldered at Rock Mill with Jeff and Randy. Sent the new purples, blues, and one orange. Finished up by doing all the purples but one. Had a nice lunch afterwards with Lisa, Jeff, and Randy.

Sunday, March 26, 2023
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# (5 sets)

4 sets:
KB Goblet Squat x 6 reps 53, 62, 70, 70#
One Armed DB Bench Press x 6 reps 53#
Pronated Grip Pull ups x 6 reps

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups

Ice Barrel 43 degrees 2 minutes

Tim Babcock 03-28-2023 04:35 PM

Re: The Shed 'O Pain
 
March 27, 2023
Zone 2 Treadmill Walk 45 minutes
Quick Dip in Ice Barrel 38?

Tuesday, March 28, 2023
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

2 Turkish Get Ups
@ 35, 44, 53, 62, 70#
5 set of 2 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
5 Dips
5 goblet squats 60#
2 rope ascents
8 Box Jumps 20?
6 ab wheel roll outs
5 rounds

Couch Stretch
2 sets of 15 Reverse Hypers 120#
1 minute in Ice Barrel 45?

Tim Babcock 03-30-2023 03:27 PM

Re: The Shed 'O Pain
 
Wednesday, 3/29/23
3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 3, Workout 1 Every 60 seconds
1. Open crimp on large Campus rung 5 sets of 3-6-9 seconds +45
2. 2-finger pocket 5 sets of 3-6-9 -15#
3. Closed Crimp 5 sets of 3-6-9 -30#

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Thursday, 3/30/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 35, 35, 35# 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Alternating Reverse Lunges x 5 reps each leg 2 30# DB
60 seconds
Banded One Arm KB presses x 5reps 35#
60 seconds
TRX Rows x 5 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:11

2 sets of 15 Reverse Hypers 120#
Couch Stretch
1 ring muscle up

Ice Barrel 40? Quick Dip

Tim Babcock 04-02-2023 08:06 AM

Re: The Shed 'O Pain
 
Saturday April 1, 2023
Bouldered at Rock Mill with Jeff and Randy. Sent the new purples, blues, and one orange. Finished up by doing several pinks and purples.

Sunday, April 2, 2023
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 3 sets of 15 reverse hypers 120#

3 sets:
KB Goblet Squat x 8 reps 60# DB
BOSU Ball One armed-KB Bench Press x 8 reps 53#
Pronated/Supinated Grip Pull ups x 4/4 reps

Rogue Echo Bike x 10 calories
Farmer?s Walk around Shed + fire ring + tree (2-44# KBs)
5 rounds
9:50

2 sets of 15 Reverse Hypers 120#
Couch Stretch
2 ring muscle ups

Ice Barrel 54? 3 minutes (relatively balmy)

Tweaked my back trying to deadlift. I was able to slowly work it out and was able to workout. We?ll see how it feels.

Tim Babcock 04-04-2023 07:04 AM

Re: The Shed 'O Pain
 
April 3, 2023
Zone 2 Treadmill Walk 45 minutes
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:29
Ice Barrel 2 minutes 49?

April 4, 2023
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#

30 Minute EMOM
15 KB Swings 53#
15 push ups
5 goblet squats 60#
2 15? rope ascents
8 box jumps 20?
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
2 sets of 20 bird dogs
2 sets of 30 second side plank each side

2 minutes in Ice Barrel 49?

Tim Babcock 04-06-2023 07:20 AM

Re: The Shed 'O Pain
 
Wednesday, April 5, 2023
Bouldered at Rock Mill with Justin and others. . Sent the new purples, blues, three orange and a white. Finished up by doing several pinks and purples. Afterwards, I did 15 minutes on a stationary bike. Zone 2ish.

Thursday, April 6, 2023
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 3 sets of 15 reverse hypers 120#

3 sets:
Landmine Goblet Curtsy Squat x 8 reps each leg 15, 25, 25#
Banded one arm press 35# x 8 reps each arm
TRX Row x 8 reps +15#

Rogue Echo Bike x 10 calories
Farmer?s Walk around Shed + fire ring + tree (2-44# KBs)
5 rounds
8:32

2 sets of 15 Reverse Hypers 120#
Couch Stretch
2 sets of 20 bird dogs
2 sets of 30 second side plank each side

Ice Barrel 57º 3 minutes (relatively balmy)

Tim Babcock 04-11-2023 03:35 PM

Re: The Shed 'O Pain
 
April 7-9
New River Trip with Lisa. Climbed with Randy.
Did a few routes on Friday and Saturday and then bouldered on Sunday at Meadow Top. Also did a ton of hiking over the weekend.

April 10, 2023
Zone 2 Treadmill Walk 45 minutes
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:08
Ice Barrel 2 minutes 46?

April 11, 2023
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#
5 sets of 2 Trapbar deadlifts @ 225@

30 Minute EMOM
10 KB Swings 70#
15 push ups
5 goblet squats 60#
8 neutral grip pull ups
8 box jumps 20?
8 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Couch stretch
Deep Squat Hold

1 minute in Ice Barrel 52?

Tim Babcock 04-13-2023 03:05 PM

Re: The Shed 'O Pain
 
Wednesday, 4/12/23
3 problems
5 upside KB Presses each arm 20#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 4, Workout 2 Every 60 seconds
1. Open crimp on large Campus rung 5 sets of 3-6-9 seconds +45
2. 2-finger pocket 5 sets of 3-6-9 -15#
3. Closed Crimp 5 sets of 3-6-9 -30#

Worked in:
10 sets of 10 band pull aparts
3 sets of 10 face pulls 30#
Deep squat holds

Thursday, 4/13/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 35, 35, 35# 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Curtsy Squat x 8 reps each leg 50# (2 25# DBs)
60 seconds
Banded One Arm KB presses x 8 reps 35#
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:55

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Deep Squat Hold

Ice Barrel 60? Quick Dip

Tim Babcock 04-16-2023 07:54 AM

Re: The Shed 'O Pain
 
Saturday April 15, 2023
Bouldered at Rock Mill with Jeff and others. I sent a lot of good problems including the new purples, two new blues and one new orange. I also sent a white I was close to a couple of Wednesdays ago. Back and shoulder weren?t feeling the best but I managed to have a productive day.
Took a 1.5 mile walk with Lisa later in the day.

Sunday, April 16, 2023
WARM UPS
Lock 3 Shoulder Exercises
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
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
88# KB Deadlift 5 x 5

5 sets of:
Goblet Squats x 5 reps 53, 53, 62, 62, 70#
30 seconds
One-Armed KB Floor Press x 5 reps 53, 53, 53, 53, 62#s
30 seconds
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#
30 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Rogue Echo Bike x 10 calories
14:15
5 rounds

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Ice Barrel 64? 5 minutes (not very cold today)

Tim Babcock 04-18-2023 03:11 PM

Re: The Shed 'O Pain
 
Monday, April 17, 2023
Zone 2 Treadmill Walk 45 minutes
Ice Barrel Quick Dip 56?

Tuesday, April 18, 2023
WARM UPS
Lock 3 Shoulder Exercises
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#
Trapbar Deadlift x 145# (5 sets)

30 Minute EMOM
10 KB Swings 70#
10 reverse lunges 2 25# DBs
2 15? rope ascents
8 box jumps 20?
8 ab wheel roll outs
5 rounds

Couch Stretch
3 sets of 15 Reverse Hypers 120#
Ice barrel Dip 50? Quick Dip

Tim Babcock 04-23-2023 07:55 AM

Re: The Shed 'O Pain
 
Wednesday, 4/19/23
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Small campus rung 3 sets of 3-6-9 seconds +15
2. 2-finger pocket 5 sets of 3-6-9 -10#
3. Closed Crimp 5 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds

Thursday, 4/20/23
Lock 3
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 35, 35, 35# 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Trapbar Deadlift x 2 reps 165#
Floating Heel Landmine Goblet Squat x 5 45# bar +45#
60 seconds
Seesaw KB Press x 5 reps each arm 35# KBs
60 seconds
TRX Rows x 5 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:04

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Deep Squat Hold
1 ring muscle up

Ice Barrel 50? 3 minutes

Saturday, April 22, 2023
Bouldered at Rock Mill with Kent, Randy and others. I sent the new purples but couldn?t send any new blues or oranges. I did repeat several blues, one orange, and one white.

Sunday, April 23, 2023
WARM UPS
Lock 3 Shoulder Exercises
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
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of 2 Trapbar Deadlifts @ 175#. I?m slowly adding weight back.

3 sets of:
Sandbag Front Squat x 8 reps 50#
60 seconds
One-Armed KB Floor Press x 8 reps 53#
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:54

2 sets of 15 Reverse Hypers 120#
Couch Stretch
2 minute hang on pull up bar
Ice Barrel 52?

Tim Babcock 04-27-2023 03:07 PM

Re: The Shed 'O Pain
 
Wednesday, 4/26/23
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Small campus rung 3 sets of 3-6-9 seconds +15
2. 2-finger pocket 5 sets of 3-6-9 -10#
3. Closed Crimp 5 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds

Thursday, 4/27/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 35, 35, 35# 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
5 sets of KB Deadlift x 2 reps 88#
Reverse Alternating Lunges x 8 reps each leg 2 25# DBs
60 seconds
Seesaw KB Press x 8 reps each arm 35# KBs
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:15

2 sets of 15 Reverse Hypers 120#
Couch Stretch
2 ring muscle ups

Ice Barrel 47? 1 minute

Tim Babcock 04-30-2023 08:20 AM

Re: The Shed 'O Pain
 
Saturday April 29, 2023
Bouldered at Rock Mill with Kent, Jeff, Randy and others. I sent the new purples and blues. I sent a blue I was working on from last week. I also sent a new white after 10 or so tries. I worked on cave orange that I almost sent. I should quickly send next time if I get on it fresh.
2.2 mile walk in the late afternoon. Nice out.

Sunday, April 30, 2023
WARM UPS
Lock 3 Shoulder Exercises
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
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of 2 Trapbar Deadlifts @ 185#

2-3-5-2-3-5-2-3
Front Squat 95#
60 seconds
One-Armed KB Floor Press 53, 62, 62
60 seconds
Rock Ring Pull ups (+20/10/0)
60 seconds

Rogue Echo Bike
2 miles for time: 4:56

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog stretch
Ice Barrel 52? 2 minutes

Tim Babcock 05-02-2023 03:36 PM

Re: The Shed 'O Pain
 
Monday, May 1, 2023
Zone 2 Treadmill Walk 45 minutes
Ice Barrel one minute 50?

Tuesday, May 2, 2023
WARM UPS
Lock 3 Shoulder Exercises
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#
Trapbar Deadlift x 2 195# (5 sets)

30 Minute EMOM
10 KB Swings 70#
12 Push ups
5 assisted skater squats each leg -30#
2 15? rope ascents
50 jump ropes
8 ab wheel roll outs
5 rounds

Couch Stretch
2 sets of 15 Reverse Hypers 120#
Frog Stretch
Ice barrel Dip 46? Quick Dip

Tim Babcock 05-07-2023 12:19 PM

Re: The Shed 'O Pain
 
Saturday May 6, 2023
Bouldered at Rock Mill with Randy, Ross and others. I sent the new purples and blues. I sent an orange I was working on from last week. I sent a new orange after about 5 tries or so. I also sent a new white after 3 tries. I worked on an orange that I almost sent. Ran out of juice. Finished up on a few purples.

Sunday, May 7, 2023
WARM UPS
Lock 3 Shoulder Exercises
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
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of 2 Trapbar Deadlifts @ 225#

2-3-5-2-3-5-2-3
Rear Leg Elevated Split Squat +25#
60 seconds
Floor Press 53, 62, 62#
60 seconds
Neutral Grip Pull ups 30, 20, 10#
60 seconds

Rogue Echo Bike
10 calories :31
20 calories 2:42
30 calories 5:47
20 calories 8:11
10 calories 9:46
1 minute between efforts

2 sets of 15 Reverse Hypers 120#
Couch Stretch
2 ring muscle ups
Frog stretch
Ice Barrel 56? 3 minutes

Tim Babcock 05-10-2023 03:24 PM

Re: The Shed 'O Pain
 
Monday, May 8, 2023
Zone 2 Treadmill Walk 45 minutes
Ice Barrel one minute 60?

Tuesday, May 9, 2023
WARM UPS
Lock 3 Shoulder Exercises
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 Turkish Get ups 53# (5 each arm)

30 Minute EMOM
10 KB Swings 70#
12 Push ups
5 sandbag front squats 50#
2 15? rope ascents
50 jump ropes
8 ab wheel roll outs
5 rounds

Couch Stretch
2 sets of 15 Reverse Hypers 120#
Frog Stretch
Ice barrel Dip 58? Quick Dip

Tim Babcock 05-11-2023 05:21 PM

Re: The Shed 'O Pain
 
Wednesday, 5/10/23
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 2, Workout 2 Every 60 seconds
1. Small campus rung 4 sets of 3-6-9 seconds +15
2. 2-finger pocket 4 sets of 3-6-9 -10#
3. Closed Crimp 4 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds

Ice Barrel Quick Dip 58?

Thursday, 5/11/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 5 reps each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of TrapBar Deadlift x 2 reps 225#

3 sets of:
Skater Squat x 8 reps each leg -20, -15, 10#
60 seconds
Landmine Barbell Press (Barbell + 25#) x 8 reps each arm
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Rogue Echo Bike
Tabata Protocol
51 Calories
Max HR 162

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog stretch
Ice Barrel Quick Dip 58?

Tim Babcock 05-14-2023 07:59 AM

Re: The Shed 'O Pain
 
May 13, 2023
Saturday Bouldering Workout on home wall.
5 problems
10 BOSU Ball DB Bench Presses 40# DBs
20 Band Pull Aparts
10 second 2-finger hang
10 pronators
5 rounds
Got this done in less than 75 minutes.
I did at least 20 different problems. Conditions were decent but a little muggy.
3 minute ice bath @ 63?

May 14, 2023
Sunday, May 14, 2023
WARM UPS
Lock 3 Shoulder Exercises
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
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 3 sets of 2 Trapbar Deadlifts @ 225#

2-3-5-2-3-5-2-3
Goblet Squat 53, 62, 70#
60 seconds
Dips
60 seconds
Neutral Grip Pull ups 30, 20, 10#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
14:30

2 sets of 15 Reverse Hypers 120#
Couch Stretch
1 ring muscle up
Frog stretch
Ice Barrel 57? 3 minutes


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