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

Tim Babcock 09-05-2023 03:49 PM

Re: The Shed 'O Pain
 
Saturday, 9/2/23
Bouldered at Rock Mill with Kent. Climbed new purples and blues. Climbed one orange and one white. Tried the slab wall. Tough. Finished by doing all the purples.

Sunday, 9/3/23
WARM UPS
Lock 3 Shoulder Routine
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 Windmills 5 reps each side 25, 30, 40#
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# DB
60 seconds
BOSU Ball KB Bench Presses x 8 reps 53s
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-53# KBs
5 rounds
12:59

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 56 degrees

Monday, 9/4/23
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Deep Squat Hold
Ice Barrel 54 degrees 1 minute

Tuesday, 9/5/23
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 4, Workout1 Every 60 seconds
1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds +0
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -10#
3. Closed Crimp 3 sets of 3-6-9-12 -35#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 dips
10 x 1 rep Trapbar DL @ 205#

Ice Barrel 58 degrees 1 minute

Tim Babcock 09-11-2023 05:03 PM

Re: The Shed 'O Pain
 
September 6, 2023
WARM UPS
Lock 3 Shoulder Routine
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, 2, 1 each arm @ 35, 53, @ 62#

30 Minute EMOM
10 KB Swings 53#
12 push ups
10 Alt Skater Squats -20, -20, -10, -10, -10#
2 rope ascents 15?
50 single unders
5 ab wheel roll outs
5 rounds

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

September 7, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Deep Squat Hold
Ice Barrel 54 degrees 1 minute

September 9, 2023
Bouldered at Rock Mill with Kent and others. Flashed the new purples and blues. Quickly did one orange and worked on another orange and a white. Finished by doing all blues but one and a few purples.

September 10, 2023
WARM UPS
Lock 3 Shoulder Routine
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 Windmills 5 reps each side 25, 30, 40#
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 53, 62, 70#
60 seconds
See-Saw KB Presses 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)
Farmer?s Carry 2-53# KBs
5 rounds
13:02

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 56 degrees

September 11, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Deep Squat Hold
Ice Barrel 54 degrees 1 minute

Tim Babcock 09-14-2023 04:56 PM

Re: The Shed 'O Pain
 
Tuesday, 9/12/23
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 4, Workout 2 Every 60 seconds
1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds +0
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -10#
3. Closed Crimp 3 sets of 3-6-9-12 -35#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 dips
10 x 1 rep Trapbar DL @ 205#

Ice Barrel 54 degrees 1 minute

Wednesday, 9/13/23
Warm UPS
Lock 3 Shoulder Routine
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 alternating @ 53#

30 Minute EMOM
10 KB Swings 62#
15 push ups
10 Alt Skater Squats -20, -20, -10, -10, -10#
2 rope ascents 15?
50 single unders
6 ab wheel roll outs
5 rounds

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Ice Barrel 58 degrees 1 minute

September 14, 2023
Warm UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 59 degrees 1 minute

Tim Babcock 09-20-2023 03:05 PM

Re: The Shed 'O Pain
 
Saturday, September 16, 2023
Climbed at Hinckley with Kent and Randy. Main Wall. Good conditions and climbed well.

Sunday, September 17, 2023
WARM UPS
Lock 3 Shoulder Routine
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 Windmills 5 reps each side 25, 30, 40#
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
One Armed BOSU Ball KB Bench Press x 5 reps 53#
60 seconds
Neutral Grip Pull ups x 5 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
One Armed Farmer?s Carry 62# KB
5 rounds (Start and finish with Push)
12:15

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 50 degrees

Monday, September 18, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes -33

Couch Stretch
Frog stretch

Ice Barrel 58 degrees 1 minute

Tuesday, September 19, 2023
2 Problems
2 Trapbar Deadlifts @ 205#
10 push ups
10 pronators each arm
5 rounds

2 Problems
15 Band Pull Aparts
20 Flexbar Wrist Extension
3 rounds

Wednesday, September 20, 2023
WARM UPS
Lock 3 Shoulder Routine
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
12 @ 53# (6 each arm)

15 rounds of:
EMOM
Armor Building Complex 3-1-2 35# KBs (Last round w/44s)
3 cleans
1 press
2 front squats

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 62 degrees

Tim Babcock 09-27-2023 05:06 PM

Re: The Shed 'O Pain
 
Thursday, September 21, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes -33

Couch Stretch
Frog stretch

Saturday, September 23, 2023
Climbed at Rock Mill with some of the regulars. Climbed the 4 new blues and 2 of the new whites. Been a long time since I?ve done 2 whites in one session.

Sunday, September 24, 2023
WARM UPS
Lock 3 Shoulder Routine
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 Windmills 5 reps each side 25, 30, 40#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Reverse Alternating Lunges x 6 reps 2 25# DBs
60 seconds
Dips x 3 reps
60 seconds
Pull ups x 3 reps (Pronated 2 sets +20#, Supinated 2 sets +20#, 4 sets Ring Pull ups 20, 20, 10, 0#)
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-53# KBs
5 rounds
12:45

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 54 degrees

Monday, September 25, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes -33

Couch Stretch
Frog stretch

Ice Barrel 60 degrees 1 minute

Tuesday, 9/26/23
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. Variable Depth Edge Rail 3 sets of 3-6-9 seconds 0, 5, 10#
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -20, -15, -10
3. Closed Crimp 3 sets of 3-6-9-12 -45, -35, -25#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 dips
10 x 1 rep Trapbar DL @ 205#

Ice Barrel 60 degrees 1 minute

Wednesday, September 27, 2023
WARM UPS
Lock 3 Shoulder Routine
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
144 @ 53# (7 each arm)

20 rounds of:
EMOM
Armor Building Complex 3-1-2 35# KBs
3 cleans
1 press
2 front squats

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 58 degrees

Tim Babcock 10-01-2023 07:59 AM

Re: The Shed 'O Pain
 
Thursday, September 28, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes -33

Couch Stretch
Frog stretch

Saturday, September 30, 2023
Bouldered at Rock Mill with Kent, Randy, and others.
Quickly sent the new purples, blues, and one orange. Worked a few harder problems for awhile and then repeated several blues and one orange.

Sunday, October 1, 2023
WARM UPS
Lock 3 Shoulder Routine
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 Windmills 5 reps each side 25, 30, 40#
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
Skater Squats -20, -10, 0#
BOSU KB Bench Press 53s
Neutral Grip Pull Up 30, 20, 10#

Rogue Echo Bike 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:07

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups (1 w/8#)
Couch Stretch
Frog stretch
Ice Barrel 1 minute 53 degrees

Tim Babcock 10-08-2023 10:57 AM

Re: The Shed 'O Pain
 
Monday, October 2, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
34

Couch Stretch
Frog stretch

Ice Barrel 62 degrees 1 minute

Tuesday, October 3, 2023
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. Variable Depth Edge Rail 3 sets of 3-6-9 seconds 0, 5, 10#
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -20, -15, -10
3. Closed Crimp 3 sets of 3-6-9-12 -45, -35, -25#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 dips
10 x 1 rep Trapbar DL @ 205#

Ice Barrel 60 degrees 1 minute

Wednesday, October 4, 2023
WARM UPS
Lock 3 Shoulder Routine
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 side 35, 53, 62#

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
3 ring dips
3 ring dips
Rest 5-6
5 rounds

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 62 degrees

Thursday, October 5, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
34

Couch Stretch
Frog stretch

Ice Barrel 54 degrees 1 minute

Saturday, October 7, 2023
Rock Mill
Climbed with Kent and Randy. Quickly sent the new purples and blues. Did one new orange and one new white. Repeated several blues and an orange.

Sunday, October 8, 2023
WARM UPS
Lock 3 Shoulder Routine
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 Windmills 5 reps each side 25, 30, 40#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets:
ATG Split Squat x 5 reps each leg 35# KB
Seated Good Morning x 5 reps 25# DBs
KB Press x 5 reps 35s
Neutral Grip Pull Ups x 5 reps +20, +15, +10, +5, 0#

Rogue Echo Bike 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:25

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups (1 w/8# & 1 w/20#)
Couch Stretch
Frog stretch
Ice Barrel 1 minute 54 degrees

Tim Babcock 10-12-2023 04:35 PM

Re: The Shed 'O Pain
 
Monday, October 9, 2023
Zone 2 Treadmill Walk 45 minutes
Ice barrel Dip 1 minute 56 degrees

Tuesday, October 10, 2023
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. Variable Depth Edge Rail 4 sets of 3-6-9 seconds 0, 5, 10, 10#
2. 2-finger pocket (blue hangboard) 4 sets of 3-6-9 -12 -20, -15, -10, -10#
3. Half Crimp on small campus rung 4 sets of 3-6-9-12 + 35#

Worked in:
10 sets of 10 band pull aparts
10 sets of 4 dips
10 x 1 rep Trapbar DL @ 225#

Ice Barrel degrees 1 minute 53 degrees

Wednesday, October 11, 2023
WARM UPS
Lock 3 Shoulder Routine
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 side 35, 53, 62#

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

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 53 degrees

Thursday, October 12, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
34-35 next time

Couch Stretch
Frog stretch

Ice Barrel degrees 1 minute 54 degrees

Tim Babcock 10-22-2023 08:09 AM

Re: The Shed 'O Pain
 
Saturday, October 14, 2023
Climbed at Rock Mill with Kent, Jeff, and few of the regulars. Not much as far as new problems. One kind of cool blue problem which I did three times. Repeated all but one blue, two oranges, and two whites.

October 15, 2023
WARM UPS
Lock 3 Shoulder Routine
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 Windmills 5 reps each side 25, 30, 40#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets:
Goblet Squats x 5 reps
Seated Good Morning x 5 reps 25# DBs
KB Press x 5 reps 35s
Neutral Grip Pull Ups x 5 reps +20, +15, +10, +5, 0#

Rogue Echo Bike
10-20-30-20-10 calories
1 minute rest between bouts.
9:44

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 52 degrees

Monday, October 16, 2023
No Workout-Mary?s Wedding

Tuesday, October 17, 20223
No workout. Too tired and too busy.

Wednesday, October 18, 2023
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training 3-6-9 seconds
Week 2, Workout 2 Every 60 seconds
1. Variable Depth Edge Rail 4 sets of 3-6-9 seconds 0, 5, 10#
2. 2-finger pocket (blue hangboard) 4 sets
3. Small Campus Rung half crimp (35#)

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 dips
10 x 1 rep Trapbar DL @ 225#

Ice Barrel degrees 1 minute

Thursday, October 20, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes -33

Couch Stretch
Frog stretch

Saturday, October 21, 2023
Bouldered at Rock Mill with Kent and Randy. Pretty good day. Did the new purples and blues. One new orange and a tricky white.
Repeated a white and finished by doing all the blues. First time ever finishing by doing all the blues. No super hard blues right now.
1.25 mile walk later when I got home.

Sunday, October 22, 2023
WARM UPS
Lock 3 Shoulder Routine
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 Windmills 5 reps each side 25, 30, 40#
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 Squats X 8 reps 60#
Seated Good Morning x 8 reps 25# DBs
60 seconds
BOSU Ball KB Bench Press x 8 reps 53s
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry (around house & through garage) 2-53# KBs
5 rounds
13:15

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute degrees

Tim Babcock 10-30-2023 04:34 PM

Re: The Shed 'O Pain
 
Monday, October 23, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 50 degrees 1 minute

Tuesday, October 24, 2023
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. Variable Depth Edge Rail 5 sets of 3-6-9 seconds 0, 5, 10, 10#
2. 2-finger pocket (blue hangboard) 5 sets of 3-6-9 -12 -20, -15, -10, -10#
3. Half Crimp on small campus rung 5 sets of 3-6-9 +10#

Worked in:
10 sets of 10 band pull aparts
15 sets of 3 dips
10 x 1 rep Trapbar DL @ 225#

Ice Barrel degrees 1 minute 51 degrees

Wednesday, October 25, 2023
WARM UPS
Lock 3 Shoulder Routine
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
3/2/1 Turkish Get ups each side 35, 53, 70#

15 minute EMOM
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
5 ring muscle ups
Ice Barrel 52 degrees 1 minute

Thursday, October 26, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 60 degrees 1 minute

Saturday, October 28, 2023
Bouldered at Rock Mill. Arrived late so I really didn?t climb with anyone. Sent new purples, blues, and one orange. Did all the blues in the gym. Also did an old white and a few purples. Not feeling particularly strong. Fingers were achy.

Sunday, October 29, 2023
WARM UPS
Lock 3 Shoulder Routine
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 Windmills 5 reps each side 25, 30, 40#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Back Squats X 6 reps 75, 85, 95, 95#
Seated Good Morning x 6 reps 30# DBs
60 seconds
One-armed KB Floor Press X 6 reps 53, 53, 62, 62#
60 seconds
Pronated Pull Ups x 6 reps
60 seconds

50 singles
10 burpees
5 rounds
7:55

3 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute degrees

Monday, October 30, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 54 degrees


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