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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


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