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

Tim Babcock 01-08-2019 05:07 PM

Re: The Shed 'O Pain
 
Yesterday 1/7/19
Recovery Day!
Agile 8
Rice Bucket Routine
VooDoo Flossing on elbows and arms
Hip stretches
Foam rolling

Today 1/8/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3
Hexbar Deadlift
Ring Dips 0, 10, 20#
Pronated Grip Pull-ups 10, 10, 20#

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
50 calories

Deep Squat Hold
90/90 Hip Stretch
Banded Hip Walk
20 Flexbar Wrist Extensions

Tim Babcock 01-09-2019 04:16 PM

Re: The Shed 'O Pain
 
3 problems
push-ups 10, 15, 20, 15, 10 reps
10 second 2-finger hold -20, -20, -10, -10, 0#
10 pronators
5 rounds

Sloper Campus Rung
(30 seconds hang + 30 seconds rest) x 5

Rice Bucket Routine

Tim Babcock 01-10-2019 04:20 PM

Re: The Shed 'O Pain
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

100 Kettlebell Swings 53#
5:45

2 TGUs 35, 44, 53, 62, 70#
5 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
49 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tim Babcock 01-13-2019 08:09 AM

Re: The Shed 'O Pain
 
Yesterday 1/12/19
Bouldered at Rock Mill with Jeff and Beth.

Today 1/13/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Double KB Front Squats x 6 reps 35# KBs
30 seconds rest
Double KB Press x 6 reps 35# KBs
30 seconds rest
Ab Wheel Roll Outs x 10 reps
30 seconds rest
Double Unders x 25 reps
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
47 calories (felt particularly hard today)

5 minutes of deep squat holds and 90/90 hip rotations

Tim Babcock 01-15-2019 04:34 PM

Re: The Shed 'O Pain
 
Yesterday 1/14/19
Recovery Day!
Agile 8
Rice Bucket Routine
VooDoo Flossing on elbows and arms
Hip stretches
Foam rolling
20 minute walk on treadmill

Today 1/15/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

2-3-5-2-3-5-2-3 (25 total)
Hexbar Deadlift 205#
Pronated Pull-ups
One-arm Floor Press 53#, 62, 62#

Rogue Echo Bike
Reverse Tabata Protocol
(10s Work + 20s Rest) x 8 Reps
Tried to keep the RPMs at or above 80 rpm
38 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tim Babcock 01-16-2019 09:15 AM

Re: The Shed 'O Pain
 
3 problems
push-ups 10, 15, 20, 15, 10 reps
10 second 2-finger hold -20, -20, -10, -10, 0#
10 pronators
5 rounds

Sloper Campus Rung
Tabata (20 second hang + 10 rest) x 8
I got through the first set and tried a second set after 4 minutes rest. Couldn't complete.

Tim Babcock 01-17-2019 04:33 PM

Re: The Shed 'O Pain
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Double KB Front Squats x 5 reps 35, 35, 44, 44, 44#
30 seconds rest
Double KB Press x 5 reps 35, 35, 35, 35, 44#
30 seconds rest
Decline Arcing Single Arm Kettlebell Row x 8 reps 53#
30 seconds rest

Echo Bike 10 calories
20 kettlebell swings 53#
2 ring muscle ups
5 rounds
15:55

Tim Babcock 01-19-2019 10:38 AM

Re: The Shed 'O Pain
 
2 problems
4 TGUs (2 each arm) 35, 44, 53, 62, 70#
10 second 2-finger hang 0#
10 pronators each arm
5 rounds

Rice Bucket Routine

Tim Babcock 01-20-2019 09:38 AM

Re: The Shed 'O Pain
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Single leg deadlift x 6 reps 35# KB
30 second rest
Inverted Row x 6 reps
30 second rest
Ring Dips x 6 reps
30 second rest
Ab Wheel Roll Outs x 8 reps
30 second rest

Echo Bike
For Time:
10 calories 0:46
20 calories 3:34
30 calories 7:16
20 calories 10:05
10 calories 11:47
Rest 1 minute between efforts.

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tried to take it easy on my back. I have a lot of shoveling in my future. We got dumped on.

Tim Babcock 01-22-2019 03:32 PM

Re: The Shed 'O Pain
 
Yesterday 1/21/19
Bouldered at Rock Mill with Jeff and Beth. Sent some good problems. 1 white, 3 orange, and 1 blue.

Today 1/22/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

5 sets of:
Alternating reverse lunge x 10 reps 25# DBs
30 seconds rest
Supinated Strict Pull Up 5 reps 10#
30 seconds rest
KB Floor Press x 5 reps 53, 53, 62, 62, 62#
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 70
45 calories

A few stretches.

Tim Babcock 01-23-2019 03:54 PM

Re: The Shed 'O Pain
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM (5 sets each)
1. 15 kettlebell swings 53#
2. 10 Push-Ups
3. 10 Hanging Med-Ball Hamstring Curls 20#
4. 10 Ab Wheel Roll Outs
5. 8 Calories on Echo Bike
6. 2 Strict Ring Muscle Ups

Tim Babcock 01-25-2019 06:45 PM

Re: The Shed 'O Pain
 
2 problems
5 KB Presses 35# KBs
10 second 2-finger hang
10 pronators
5 rounds

Rice Bucket Routine

Tim Babcock 01-27-2019 08:23 AM

Re: The Shed 'O Pain
 
Yesterday 1/26/19
Bouldered at Rock Mill with a good crew. Lots of good sends. Bouldering a little stronger lately.

Today 1/27/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

A.
Four sets of:
Turkish Get-Ups x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Romanian Deadlifts x 6 reps 145#
Rest 45 seconds
Push-Ups x 15 reps
Rest 45 seconds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories

Tim Babcock 01-28-2019 03:57 PM

Re: The Shed 'O Pain
 
Recovery Day!
Agile 8

10 pronators each arm
20 Flexbar Wrist Extensions
20 lateral band walks
1 minute deep squat hold
5 rounds
hip stretches
Rice Bucket Routine

Tim Babcock 01-29-2019 04:42 PM

Re: The Shed 'O Pain
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Four sets of:
Double KB Front Squat x 6 reps 35# KBs
Rest 30 seconds
Double KB Press. 6 reps 35# KBs
Rest 30 seconds
Ring Rows x 6 reps
Rest 30 seconds
Ab Wheel Roll Outs x 6 reps
Rest 30 seconds

Rogue Echo Bike
2 miles for time
5:18
63 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tim Babcock 01-30-2019 10:01 AM

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

Rice Bucket Routine

Tim Babcock 01-31-2019 09:05 AM

Re: The Shed 'O Pain
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
Five sets of:
Single-Leg Deadlifts x 5 reps each leg 35, 35, 44, 44, 53#
45 seconds rest
Supinated Strict Pull Up x 5 reps +10#
45 seconds rest
Double KB Floor Press x 5 reps 53# KBs
45 seconds rest
L-Sit x 30 seconds
45 seconds rest

Echo Bike
For Time:
10 calories :52
20 calories 3:39
30 calories 7:16
20 calories 10:00
10 calories 11:41
Rest 1 minute between efforts.

Very cold in the Shed this morning.

Tim Babcock 02-03-2019 12:30 PM

Re: The Shed 'O Pain
 
Yesterday-Bouldered at Rock Mill with a good crew.

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 sets of:
Hexbar Deadlift x 8 reps 155, 165, 175
45 seconds rest
Kettlebell Floor Press x 8 reps 53# KBs
45 seconds rest
Neutral Grip Strict Pull Ups x 8 reps
45 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories

Tim Babcock 02-04-2019 05:24 PM

Re: The Shed 'O Pain
 
Recovery Day!
Agile 8
Hip Stretches and exercises
20 minute walk
Rice Bucket Routine

Tim Babcock 02-05-2019 04:41 PM

Re: The Shed 'O Pain
 
15 kettlebell swings 35, 44#
5 goblet squats
5 push ups
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
2 rounds

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups
10 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tim Babcock 02-06-2019 04:11 PM

Re: The Shed 'O Pain
 
2 problems
Kettlebell Press Ladder 2-3-5-2-3-5-2-3 (35s on first 2 and 3 and then 44s for the rest)
10 seconds 2-finger hang (6 sets)
10 pronators each arm
8 rounds

Tim Babcock 02-07-2019 04:35 PM

Re: The Shed 'O Pain
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
Five sets of:
2 TGUs each arm 35, 44, 53, 62, 70#
45 seconds rest
Ring Rows x 6 reps
45 seconds rest
Ring Dips x 5 reps
45 seconds rest

Echo Bike
For Time:
10 calories :38
20 calories 3:02
30 calories 6:04
20 calories 8:28
10 calories 10:07
Rest 1 minute between efforts.

Tim Babcock 02-10-2019 01:42 PM

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

Today (2/10/19)
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories

A few stretches.

Tim Babcock 02-12-2019 04:23 PM

Re: The Shed 'O Pain
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

5 sets of:
Goblet Squats x 5 reps 72.5# Dumbbell
45 seconds rest
Push ups x 10 reps w/50# Sandbag on back
45 seconds rest
Supinated Grip Pull-Up x 5 reps 0, 5, 10, 15, 20#
45 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

Tim Babcock 02-13-2019 05:52 PM

Re: The Shed 'O Pain
 
2 problems
3 Double KB Press 35, 35, 35, 35, 44, 44, 44, 44#
10 second 2-finger hang
10 pronators
8 rounds

Tim Babcock 02-14-2019 04:18 PM

Re: The Shed 'O Pain
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Ladder 2-3-5-2-3-5-2-3
Hexbar Deadlift 205#
Ring Dips
Ab Wheel Roll Outs

Echo Bike
For Time:
10 calories 0:39
20 calories 3:06
30 calories 6:30
20 calories 8:50
10 calories 10:27
Rest 1 minute between efforts.

2 TGU’s (1 each arm) 35, 44, 53, 62, 70#
1 Ring Muscle up
20 Flexbar Wrist Extensions
5 rounds

Tim Babcock 02-16-2019 08:12 AM

Re: The Shed 'O Pain
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Ladder 2-3-5-2-3-5-2-3
Goblet Squat 72.5#
KB Floor Press 53#, 62#, 70#
Strict Pull Up

Echo Bike
For Time:
10 X 10 Calories with 1 minute rest between efforts
16:03
RPMs between 65-70

Tim Babcock 02-18-2019 09:06 AM

Re: The Shed 'O Pain
 
Yesterday 2/17/19
Bouldered at Rock Mill with Jeff and Beth.

Today 2/18/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

EMOM 24 minute
Hexbar Deadlift x 3 reps 205#
Double Kettlebell Press x 3 reps 35, 44#
Inverted Row x 3 reps
8 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold

Tim Babcock 02-20-2019 09:18 AM

Re: The Shed 'O Pain
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
5 sets of:
Double KB Front Squat x 5 reps 35, 44, 44, 44, 44#
45 seconds rest
Double DB Seal Row. 5 reps 40#
45 seconds rest
Push Ups w/50# Sandbag x 10 reps
45 seconds rest

Echo Bike
For Time:
10 calories 0:37
20 calories 3:03
30 calories 6:08
20 calories 8:36
10 calories 10:13
Rest 1 minute between efforts.

Banded Forearm Stretch
Deep Squat Hold
10 Hanging Hip Touches, Alternating Arms
3 rounds

Tim Babcock 02-21-2019 06:10 PM

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. 3 finger hang on RPTC: 3 sets of 3-6-9
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Campus Sloper 3 sets of 3-6-9 +53#

Worked in Ring Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Holds

Tim Babcock 02-23-2019 08:35 AM

Re: The Shed 'O Pain
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

25 Kettlebell Swings 53, 60, 60#
In 2 minutes-8 Double Kettlebell Presses 35#
At 4 minutes-3 Double Kettlebell Presses 44#
At 7 minutes-6 Double Kettlebell Presses 35#
At 10 minutes begin sequence again
3 rounds
Ends of being 75 kettlebell swings and 51 presses.
Mobility work during rests.

Rogue Echo Bike
2 miles for time
5:13
65 calories

Tim Babcock 02-26-2019 04:13 PM

Re: The Shed 'O Pain
 
Sunday 2/24/19
Bouldered at Rock Mill with Jeff and Beth. Fun as always.

Monday 2/25/19
Recovery Day!
Agile 8

10 pronators each arm
20 Flexbar Wrist Extensions
20 lateral band walks
1 minute deep squat hold
5 rounds
hip stretches
Rice Bucket Routine

Today 2/26/19
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds

Tim Babcock 02-27-2019 04:08 PM

Re: The Shed 'O Pain
 
2 problems
push ups 5, 10, 15, 20, 25 reps
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. 3 finger hang on RPTC: 3 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Campus Sloper 3 sets of 3-6-9 +62#

Worked in KB Press
8 x 3 reps 35, 35, 35, 35, 44, 44, 44, 44#
Deep Squat Holds

Tim Babcock 02-28-2019 04:38 PM

Re: The Shed 'O Pain
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators


5 sets of:
Hexbar Deadlift x 3 reps 205#
45 seconds rest
2 TGUs (one each arm) 35, 44, 53, 62, 70#
45 seconds rest
Ring Dips 2, 4, 6, 8, 10
45 seconds rest

Echo Bike
For Time:
10 calories 0:36
20 calories 3:02
30 calories 6:07
20 calories 8:32
10 calories 10:08
Rest 1 minute between efforts.

10 Hanging Hip Touches, Alternating Arms
20 Flexbar Wrist Extensions
Banded Forearm Stretch
2 rounds

Tim Babcock 03-03-2019 09:10 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff and Beth. Fun.


Today 3/3/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

3 sets of:
Russian Swings x 12 reps 53, 62, 70#
45 seconds rest

Turkish Get Ups 2 per side 53, 62, 70#
45 seconds rest

Goblet Squats x 8 reps 53, 62, 70#
45 seconds rest

Double KB Press x 8 reps 35#
45 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

Banded Forearm Stretch

Tim Babcock 03-04-2019 04:26 PM

Re: The Shed 'O Pain
 
3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3 Ladder
Hexbar Deadlift 205#
One armed Floor Press 62#
Ab Wheel Roll Outs

Rogue Echo Bike
2 miles for time
5:09
68 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tim Babcock 03-05-2019 04:41 PM

Re: The Shed 'O Pain
 
3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. 3 finger hang on RPTC: 4 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Campus Sloper 4 sets of 3-6-9 0#

Worked in various stretches.

Tim Babcock 03-06-2019 03:59 PM

Re: The Shed 'O Pain
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

10 external rotations each arm
banded forearm stretch
2 rounds

Tim Babcock 03-07-2019 04:12 PM

Re: The Shed 'O Pain
 
5 problems
10 Push ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. 3 finger hang on RPTC: 4 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Campus Sloper 4 sets of 3-6-9 0#

Worked in various stretches.

Tim Babcock 03-10-2019 01:53 PM

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

5 additional problems

Rice Bucket Routine


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