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

Tim Babcock 08-31-2020 03:06 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

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

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

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

Banded Hip Stretches

Tim Babcock 09-01-2020 03:03 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

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

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

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

Hip Banded Stretches

Tim Babcock 09-02-2020 02:26 PM

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

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

Worked in:
10 sets of 10 pushups
deep squat holds

Tim Babcock 09-06-2020 08:11 AM

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

Today (9/6/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Goblet Squat 53, 62, 70#
One Armed Floor Press 53, 62, 70#
Neutral Grip Pull Ups +20, 20, 30#

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

Banded Hip Stretches

Tim Babcock 09-07-2020 07:55 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

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

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (4 w/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

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

Hip Banded Stretches

Tim Babcock 09-08-2020 03:07 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

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

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

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

Band Hip Stretches

Tim Babcock 09-09-2020 02:57 PM

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

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

Worked in:
10 sets of 10 pushups
deep squat holds

Tim Babcock 09-10-2020 04:52 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
10 w/53# (5 each arm)

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

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

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

Tim Babcock 09-12-2020 07:36 AM

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

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

25 problems total

Tim Babcock 09-13-2020 08:07 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

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

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

Banded Hip Stretches
Worked in 5 ring muscle ups


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