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

Tim Babcock 06-14-2022 05:21 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
2 TGUÂ’s each side 35, 44, 53, 62#

10 Kettlebell Swings
5 pushups
10 rounds 62#
10:50

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#

A cold shower afterwards. Felt good and puts me in a good frame of mind.

Tim Babcock 06-16-2022 04:00 PM

Re: The Shed 'O Pain
 
Yesterday (6/15/22)
Climbed at Rock Mill with Kent and Justin. Three new purples and two new blues.
Later-Walked 1.5 miles

Today
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#
Arm bars x 5 each arm 35, 44, 53
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets:
Assisted Skater Squats x 6 each leg 30 seconds rest -15, -15, -10, -10#
30 seconds rest
Banded Unstable Bar Bench Press x 6 reps 35# KBs
30 seconds rest
TRX Inverted Row x 6 reps +25#
30 seconds rest

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
15:03

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
Elbow VooDoo Floss

Tim Babcock 06-19-2022 08:07 AM

Re: The Shed 'O Pain
 
Yesterday (6/18/22)
Climbed at Rock Mill with Kent and Dale. No new problems. Repeated 3 blues and all the purples. Worked on a white too. Maybe.
Later-Walked 2 miles

Today
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#
Arm bars x 5 each arm 35, 44, 53
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets:
Trapbar Deadlift x 8 reps 195#
30 seconds rest
Banded KB Press x 8 reps 35#
30 seconds rest
Supinated Grip Pull ups x 8 reps
30 seconds rest

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk)
5 rounds
14:43

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Elbow VooDoo Floss
3 x 20 Flexbar Wrist Extensions

Tim Babcock 06-21-2022 07:11 AM

Re: The Shed 'O Pain
 
Yesterday
3 mile walk in the morning & 1.7 walk in the evening
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today (6/21/22)
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#

10 rounds of:
15 kettlebell swings 53#
5 goblet squats 40#
5 push ups
E2MO2M

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

Tim Babcock 06-23-2022 07:16 AM

Re: The Shed 'O Pain
 
Yesterday (6/22/22)
Climbed at Rock Mill with Norm, Kent, and Justin.
Later: Walked a total of 3 miles. Morning and evening walk.
Elbow work (extensions, pronators, floss, and stretches)

Today (6/23/22)
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#
Arm bars x 5 each arm 35, 44, 53 (with twist at the top)
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
ATG Split Squat x 6 reps each leg 25, 30, 35, 40#
30-60 seconds
One-armed floor press x 6 reps 53#
30-60 seconds
TRX Inverted Row x 6 reps +25#
30-60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk)
5 rounds
14:44

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Elbow VooDoo Floss
3 x 20 Flexbar Wrist Extensions

Ice Bath

Tim Babcock 06-25-2022 07:31 AM

Re: The Shed 'O Pain
 
Yesterday 6/24/22
5.5 miles total walking spread out in three walks. 3, 1, 1.5
Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5

Today 6/25/22
2 problems
10 push ups (5 rounds)
10 second hang (5 rounds -20, -15, -10, -5, 0#)
10 pronators/20 Flexbar Wrist Extensions
10 rounds

Tim Babcock 06-26-2022 07:46 AM

Re: The Shed 'O Pain
 
Today (6/26/22)
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 Windmills x 5 reps each arm 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Kick Stand Trapbar Deadlifts x 4 reps each side
30-60 seconds
Banded KB Press x 8 reps
30-60 seconds
Pronated/supinated grip pull up x 4 reps each grip
Rogue Echo Bike
10 calories :32
20 calories 2:40
30 calories 5:35
20 calories 7:54
10 calories 9:25
1 minute between efforts
9:25 PR

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

Tim Babcock 06-28-2022 01:18 PM

Re: The Shed 'O Pain
 
Yesterday
3 mile walk

Today (6/28/22)
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) X 5

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#

10 rounds of:
15 kettlebell swings 53#
5 goblet squats 40#
5 push ups
E2MO2MO2M
A bit of a grind today.

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

Tim Babcock 06-30-2022 08:44 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill. Two new blues. I need to finish a purple.
1.2 mile walk

Today (6/30/22)
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 Arm bars x 5 reps each arm 35, 35, 45#
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 35, 44, 53, 62, 62#
30-60 seconds
One-armed Banded KB press x reps 35#
30-60 seconds
Chest Supported Dumbbell Row x 5 reps 40# DBs
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
14:38

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
20 Flexbar Extentions
Elbow Flossing

Tim Babcock 07-03-2022 09:22 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent and Jeff. Sent a hard purple and a new blue problem. Also repeated 2 blues.
Later: Walked 1.5 miles with Lisa and Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds

Today (7/3/22)
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 Arm bars x 5 reps each arm 35, 45, 45#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Trapbar Deadlift x 4 reps 195, 205, 215#
30-60 seconds
KB Bench Press x 4 reps 45, 53# KBs
30-60 seconds
Pronated/Supinated Pull Ups x 4 reps +10#
30-60 seconds

Rogue Echo Bike
10 minutes
3.82 miles, 125 calories
PR

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 ring muscle ups
2 sets of 20 Flexbar Extensions
Elbow Flossing

Tim Babcock 07-05-2022 10:24 AM

Re: The Shed 'O Pain
 
Yesterday
2 mile walk

Today
7/5/22
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 62#
1-2 10 kettlebell Swings 1-2 62#
Rest 2-3
3-4 3 Dips
4-5 3 Dips
Rest 5-6
5 rounds

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 sets of 10 Pronators
5 sets of 20 Flexbar Wrist Extensions

Tim Babcock 07-06-2022 07:40 AM

Re: The Shed 'O Pain
 
7/6/22
2 problems
10 push ups
10 second hang 5 rounds
10 pronators
5 rounds

Every 2 minutes
10 second hang on small campus rung 0, 0, 5, 5, 10, 10, 15, 15, 15, 15, 15, 15
5 sets of 20 Flexbar Wrist Extensions
Deep Squat Holds
3 sets of 10 tib raises

I have a bit of a cold which is why I didn’t climb at Rock Mill.
My Ice Barrel arrived today. No more bath tub ice baths.

Tim Babcock 07-07-2022 02:46 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 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
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 1 rep 225#
ATG Split Squat x 5 reps each leg 35, 35, 45, 45, 53#
30-60 seconds
Banded KB Press x 5 reps 35, 35, 35, 45,45#
30-60 seconds
TRX Inverted Row x 5 reps +25#
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5
9:13

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

Tim Babcock 07-12-2022 08:12 AM

Re: The Shed 'O Pain
 
Saturday 7/9/22
Bouldered at Rock Mill with Kent and Jeff. Sent the new purples and blues. One new orange. Worked on a white that could go next time.
Later: Walked 1.5 miles with Lisa and Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds 8:40

Today 7/12/22
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 Arm bars x 5 reps each arm 35, 45, 45#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
KB Deadlifts x 6 reps 88#
ATG Split Squat x 6 reps 35, 45, 45, 45#
30-60 seconds
KB Floor press x 6 reps 53, 62# KBs
30-60 seconds
Pronated/Supinated Pull Ups x 3 + 3 reps +10#
30-60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
9:36

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 ring muscle ups
3 sets of 10 tib raises

Tim Babcock 07-14-2022 08:50 AM

Re: The Shed 'O Pain
 
Yesterday 7/13/22
Bouldered at Rock Mill with Kent and Justin. Sent the new purples and blues. One new orange. Sent the white I was working on Saturday first go. Good day.

Today 7/14/22
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 Windmill 5 reps each arm 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 1 225# (5 sets)
Goblet Squats x 3 reps 60# DB
30 seconds
Dips x 3 reps
30 seconds
Pronated/Supinated Grip Pull Ups x 3 reps +20#
30 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer’s Walk 2-53# KBs (up and down sidewalk)
5 rounds
13:00

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of 10 tib raises

Tim Babcock 07-17-2022 05:47 PM

Re: The Shed 'O Pain
 
7/15/22
Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5
3 sets of 10 pronators
3 sets of 20 Flexbar Wrist curls
3 sets of 10 tib raises
Elbow Flossing
1.5 mile walk

Yesterday 7/16/22
Bouldered at Rock Mill with Kent and Kevin. Lots of repeats. Good day. Climbing well lately.
2 mile walk later.

Today 7/17/22
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 Arm Bars x 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

3 sets of:
Trapbar Deadlift x 1 225# (5 sets)
ATG Split Squat x 8 reps each side 35, 40, 40#
30 seconds
Banded KB Press x 8 reps 35#
30 seconds
TRX Row x 8 reps
30 seconds

Rogue Echo Bike
:20 sprint + 1:40 rest
5 rounds
51 calories
0.99 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of 10 tib raises
3 ring muscle ups
3 sets of 20 Flexbar wrist extensions

Later 1.5 mile walk

Tim Babcock 07-21-2022 09:02 AM

Re: The Shed 'O Pain
 
7/19/22
Bouldered at Rock Mill with Kent and Randy. A few repeats and two new purples and one new blue, all flashes.
1.5 mile walk later.

7/20/22
2 mile walk
Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5 (9:28)
3 sets of 10 pronators
3 sets of 20 Flexbar Wrist curls
3 sets of 10 tib raises
Elbow Flossing
1.5 mile walk in the evening.

Today 7/21/22
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#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Trapbar Deadlift x 1 225# (5 sets)
Assisted Skater Squat x 6 reps each side
60 seconds
KB Bench Press x 6 reps 53#
60 seconds
Pull/Chin Up x 6 reps
60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:45
Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of 10 tib raises
3 ring muscle ups
3 sets of 20 Flexbar wrist extensions
Elbow Flossing

Later 1.5 mile walk

Tim Babcock 07-24-2022 05:27 AM

Re: The Shed 'O Pain
 
Friday
7/22/22
Bouldered at Rock Mill with Kent and Justin. I sent a new blue and orange. The hard purple went unsent.
2 mile walk later.

Saturday
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

TGUs 2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
10 KB Swings 62#
12 Push ups
6 Goblet VMO Squats w/slant board 40#
2 Rope ascents
6 20” Box Jumps
6 ab wheel roll outs
5 rounds

3 sets of 15 Reverse Hypers 120#
3 sets of 10 tib raises
3 sets of 20 Flexbar wrist extensions
3 sets of 10 pronators

1.5 mile walk later.

Tim Babcock 08-03-2022 08:36 AM

Re: The Shed 'O Pain
 
2022 Wild Iris Trip
July 27
Zorro Wall
Huggy’s Pull-up 5-9
Wet Wipe aWhet 5.10b
Cirque du Sauve 5.10b
Gaucho 5.10d
The Hangman 5.10 c/d
One Trick Sheep 5.11a

July 28
OK Corral
Red Ryder 10a
Winchester Pump 11a
Jaba the Hut 10b
Megan’s Canadian Lover 10a
The Duke 11a (three goes but couldn’t quite get it clean)

July 29
Western Grip 10-
Rio Bravo 10a
The Duke 11a redpoint
Rooster Cogburn 11d (TR clean 2nd go)

July 31, 2022
Workout at Airbnb in Winter Park, CO
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 each
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

8 Goblet Squat/8 Bulgarian Goat Bag Swings 35, 45, 50#
8 Machine Bench Press
8 Lat Pull Downs
3 rounds

Leg Press x 8 reps
Machine Press x 8 reps
Lat Row x 8 reps
3 rounds

August 1, 2022
4 mile hike in RMNP.

August 3, 2022
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#
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 1 225# (5 sets)
ATG Split Squat x 8 reps each leg 35#
60 seconds
KB Banded Press x 8 reps 35#
60 seconds
Pull/Chin Up x 8 reps (4+4)
60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
16:49 slow!

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of 10 tib raises
3 ring muscle ups
3 sets of 20 Flexbar wrist extensions
Elbow Flossing

Tim Babcock 08-05-2022 06:01 PM

Re: The Shed 'O Pain
 
Thursday
8/4/22
Bouldered at Rock Mill with Kent and Justin. I sent two new blues. The hard purple went unsent.
1.5 mile walk later.

Friday 8/5/22
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

TGUs 2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
10 KB Swings 62#
12 Push ups
6 Goblet VMO Squats w/slant board 40#
2 Rope ascents 15’
6 20” Box Jumps
6 ab wheel roll outs
5 rounds

3 sets of 15 Reverse Hypers 120#
Banded hip Stretches
3 ring muscle ups
3 sets of 10 tib raises
3 sets of 10 pronators

1.5 mile walk later.

Tim Babcock 08-07-2022 05:48 PM

Re: The Shed 'O Pain
 
Saturday 8/6/22
Bouldered at Rock Mill with Kent and Justin. I sent a hard orange in the cave. 1.8 mile walk later.

Sunday 8/7/22
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

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

4 sets of:
Trapbar Deadlift x 1 rep 225# (5 reps total)
Goblet Squats x 6 reps 60#
30-60 seconds
Bench Press x 6 reps 115#
30-60 seconds
TRX Inverted Row x 6 reps +20#
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer’s Walk 2-53# KBs (up and down sidewalk)
5 rounds
13:48

1.5 mile walk in the evening.

Tim Babcock 08-10-2022 06:27 PM

Re: The Shed 'O Pain
 
Monday 8/8/22
Zone 2 walk on the treadmill. 45 minutes.

Tuesday
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

EMOM -One problem on steep wall.

Wednesday 8/10/22
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

TGUs 2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
10 KB Swings 62#
5 dips
5 Assisted Skater Squats each leg -20%
5 pullups
50 single unders
6 ab wheel roll outs
5 rounds

3 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 sets of 10 tib raises
3 sets of 20 Flexbar wrist extensions


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