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

Tim Babcock 08-22-2021 07:53 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Rock Mill. No new problems. Repeated several blue and orange.

Today (8/22/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 35, 44, 53#
Strict Pronated 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

2-3-5-2-3-5-2-3
Trap Bar Deadlift 185, 205, 225#
One Arm Floor Press 53, 62, 70#
Neutral Grip Pull Up 10, 20, 30#

Rogue Echo Bike x 10 calories
Sandbag Carry 50# (around house, through garage, around shed, in shed)
Pull Up Bar Pull Over x 1 rep
5 rounds
11:59

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 08-24-2021 03:36 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 @ 53#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 08-25-2021 03:13 PM

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

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

Worked in:
5 sets of 6 ab wheel roll outs
balance training

Tim Babcock 08-26-2021 02:59 PM

Re: The Shed 'O Pain
 
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:
Goblet Squat 60# DB x 6 reps
Dips x 6 reps
60 seconds rest
TRX Inverted Row x 6 reps +25#
60 seconds rest

Rogue Echo Bike
Reverse Tabata
30 calories
0.78 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

A good workout but not much zip. Very hot and it was my first day of my 27th year of teaching. Always tired after the first day.

Tim Babcock 08-29-2021 07:36 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Rock Mill. One new blue and one orange.

Today (8/29/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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#
Strict Pronated 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

6 sets of:
Trap Bar Deadlift x 4 reps 225#
60 seconds
One Arm Half Kneeling Press 35# x 4 reps
60 seconds
Neutral Grip Pull Up +10# x 4 reps
60 seconds

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (1-53# & 1-62# KB)
5 rounds
8:45

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

Tim Babcock 08-31-2021 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

10 Turkish Get Ups @ 62#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 88#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 4 dips
4-5 4 dips
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 09-01-2021 03:32 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. half crimp on small wooden rung by door: 3 sets of 3-6-9 15#
2. 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Full Crimp 3 sets of 3-6-9 -20#

Worked in:
5 sets of 6 ab wheel roll outs
balance training

Tim Babcock 09-02-2021 04:44 PM

Re: The Shed 'O Pain
 
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

3 sets of:
Goblet Squat 60# DB x 8 reps
DB Press x 8 reps 30# DBs
60 seconds rest
TRX Inverted Row x 8 reps +15#
60 seconds rest

Rogue Echo Bike
2 miles for time: 4:56
73 calories

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

Tim Babcock 09-05-2021 08:06 AM

Re: The Shed 'O Pain
 
Climbed at Rock Mill with Kent. Four new blue problems and two new orange problems. Productive day.

Today (9/5/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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#
Strict Pronated 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

8 sets of:
Trap Bar Deadlift x 3 reps 225#
60 seconds
One-armed KB Floor Press x 3 reps 62#, 70#
60 seconds
Neutral Grip Pull Up +20# x 3 reps
60 seconds

Rogue Echo Bike x 15 calories
Suitcase Carry 2 laps around Shed (one each arm) 62# KB
4 rounds
9:32

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

Tim Babcock 09-07-2021 03:21 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: 6 ea
Toe Touch Squat to Stand: 8

10 TGUs-4 @ 53 & 62, & 2 @ 70#

15 KBS 53#
5 Goblet Squats 53#
5 push ups
10 rounds
18:25

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 09-08-2021 06:31 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. half crimp on small wooden rung by door: 4 sets of 3-6-9 20#
2. 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Full Crimp sets of 3-6-9 -20#

Worked in:
5 sets of 5 Ab Wheel Roll Outs

Tim Babcock 09-10-2021 03:03 PM

Re: The Shed 'O Pain
 
9/9/21
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

3 sets of:
Goblet Squat 70# KB x 8 reps
60 seconds rest
KB Seesaw Press x 8 reps each arm 35s
60 seconds rest
TRX Inverted Row x 8 reps +15#
60 seconds rest

Rogue Echo Bike
10 calories :38
20 calories 2:50
30 calories 5:54
20 calories 8:15
10 calories 9:49
1 minute rest between efforts

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

Tim Babcock 09-12-2021 07:52 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Rock Mill with Kent. Two new blue problems.

Today (9/12/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
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
Trapbar Deadlift 225, 235, 245#
Dips 0, 10, 20#
Pronated Grip Pull Ups 0, 10, 20#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
8:09

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 09-14-2021 03:34 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
2, 2, 2 each arm/35, 53, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
10 push ups
10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 09-15-2021 03:05 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on small wooden rung by door: 4 sets of 3-6-9 20#
2. 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Full Crimp sets of 3-6-9 -20#

Worked in:
5 sets of 5 bottoms up press 20# KB
Deep Squat Holds

Tim Babcock 09-16-2021 03:08 PM

Re: The Shed 'O Pain
 
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:
Double KB Squat x 6 reps 35s
60 seconds rest
Floor Press x 6 reps each arm 53#
60 seconds rest
TRX Inverted Row x 6 reps +25#
60 seconds rest

Rogue Echo Bike
* 10 ROUNDS:
* Sprint :30 / Rest :30 68-72 rpm
92 calories
2.33 miles

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

Tim Babcock 09-19-2021 07:16 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Rock Mill with Kent. One new blue problem, three new oranges, and one new white (flash).

Today (9/19/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets:
Double KB Romanian Deadlift x 4 reps (band around knees) 62 + 70# KBs
30 seconds rest
Half Kneeling KB Press x 4 reps each arm 35, 35, 35, 44, 44, 44#
30 seconds rest
Offset hands Pull up x 4 reps (alt. hands)
30 seconds rest

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed + fire ring + tree (1 62# & 70# KB, alt hand each round)
4 rounds
8:47

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
1 muscle up

Tim Babcock 09-21-2021 02:59 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
2, 2, 2 each arm/35, 53, 70#

Quick and the Dead
0-1 6 kettlebell Swings 0-1 88#
1-2 6 kettlebell Swings 1-2
Rest 2-3
10 push ups
10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

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

Tim Babcock 09-22-2021 03:39 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. half crimp on small wooden rung by door: 5 sets of 3-6-9 20#
2. 2 finger (RPTC): 5 sets of 3-6-9 -20#
3. Full Crimp 5 sets of 3-6-9 -20#

Worked in:
5 sets of 5 ab wheel roll outs
Deep Squat Holds
4 x 15 reps Band Pull Apart

Tim Babcock 09-23-2021 03:33 PM

Re: The Shed 'O Pain
 
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

3 sets of:
Goblet Squat x 8 reps 60# DB + 20# Vest
60 seconds rest
Alternating KB Press x 8 reps 35# KBs
60 seconds rest
TRX Inverted Row x 8 reps +15#
60 seconds rest

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

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

Tim Babcock 09-26-2021 07:44 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Rock Mill. Three new blue problems, two new oranges. Still have a purple I need to finish. Might be awhile.

Today (9/26/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets:
Trapbar Deadlift x 3 reps 225#
30 seconds rest
KB Floor Press x 3 reps 53, 53, 62, 62, 62, 62, 70, 70#
30 seconds rest
Pronated Pull ups x 3 reps +20#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (Trapbar w/145#)
5 rounds
9:34

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
4 muscle up

Tim Babcock 09-28-2021 05:37 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 2 Every 60 seconds
1. half crimp on small wooden rung by door: 5 sets of 3-6-9 20#
2. 2 finger (RPTC): 5 sets of 3-6-9 -20#
3. Full 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
Balance Exercises

Tim Babcock 09-29-2021 03:42 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
2, 2, 2 each arm/35, 53, 70#

15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds on the 2 minutes.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 10-03-2021 12:43 PM

Re: The Shed 'O Pain
 
10/1/21-10/2/21 New River trip with Lisa. Climbed Friday with Lisa belaying at a new place near Beckley called Piney Creek Watershed. It's a small area with about 15 routes. I did 2 10s and 2 11s. Had to work out the second 10 and both 11s. Both went. A good place for one visit. Climbed Saturday with Brian Sabourin. We climbed at Upper Meadow. It was very busy. We did a 10, an 11, and a 12a. I narrowly missed redpointing the 11 and made it to the anchors on the 12. Not my best day but fun nonetheless. Drove home today.

Today (10/3/21)
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 225, 225, 245#
Half Kneeling Press 35, 35, 45#
Pronated Pull-up 10, 20, 30#

Rogue Echo Bike
Reverse Tabata Protocol
(10s Work + 20s Rest) x 8 Reps
34 calories 0.80 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 10-05-2021 04:42 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 53#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
10 push ups
10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 10-06-2021 03:29 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. half crimp on small wooden rung by door: 3 sets of 3-6-9-12 20#
2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Full Crimp 3 sets of 3-6-9-12 -35#

Worked in:
5 sets of 5 ab wheel roll outs
5 sets of 5 back extensions
10 sets of 10 band pull aparts
Deep Squat Holds

Tim Babcock 10-09-2021 07:50 AM

Re: The Shed 'O Pain
 
2 problems
10, 15, 20, 15, 10 Push ups
10 second 2-finger hang -20, -15, -10 -5, 0#
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 60 seconds
1. half crimp on small wooden rung by door: 3 sets of 3-6-9-12 20#
2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Full Crimp 3 sets of 3-6-9-12 -45#

Worked in:
5 sets of 6 ab wheel roll outs
5 sets of 6 back extensions
10 sets of 10 band pull aparts
Deep Squat Holds

So I have Covid. I got the vaccine but that wasn't enough. So far, the symptoms have been relatively mild. I'm thankful for that and hope it continues. As long as I'm feeling okay I will continue to workout. I will definitely take it easy and not dig too deep a hole to recover from.

Tim Babcock 10-11-2021 04:44 PM

Re: The Shed 'O Pain
 
10/10/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 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:
Goblet Squat x 8 reps 60#
60 seconds
Half Kneeling KB Press x 8 reps each arm 35#
60 seconds
TRX Inverted Row x 8 reps +25#
60 seconds

Farmerís Walk 2-53# KBs
EMOM 1 lap around Shed

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

Tim Babcock 10-12-2021 08:03 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

2 Turkish Get Ups each arm @35, 45, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 10-13-2021 07:37 AM

Re: The Shed 'O Pain
 
2 problems
10, 15, 20, 15, 10 Push ups
10 Band Pull Aparts
10 second 2-finger hang -20, -15, -10 -5, 0#
10 pronators each arm
5 rounds

2 problems
7 ab wheel roll outs
7 hip extensions
5 rounds

Climbed surprisingly well. No falls. Climbed some of my harder problems.

Tim Babcock 10-14-2021 07:26 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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#
Strict 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 5 reps 195, 205, 215, 225, 225#
60 seconds
KB Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds
Pronated Pull ups x 5 reps +10#
60 seconds

Farmerís Walk 1-53# & 1-62 KB
10 minute EMOM 1 lap around Shed

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 10-16-2021 07:56 AM

Re: The Shed 'O Pain
 
2 problems
10, 15, 20, 15, 10 Push ups
10 second 2-finger hang -20, -15, -10 -5, 0#
10 pronators each arm
5 rounds

2 problems
8 ab wheel roll outs
8 hip extensions
5 rounds

Another good day in the Shed. Climbed some of my harder problems.

Tim Babcock 10-17-2021 08:07 AM

Re: The Shed 'O Pain
 
10/17/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 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

2-3-5-2-3-5-2-3
Goblet Squat 60#DB + 20# Vest
Half Kneeling KB Press 35, 35, 45#
TRX Inverted Row +50#

Rogue Echo Bike
10 calories :37
20 calories 2:54
30 calories 6:00
20 calories 8:26
10 calories 9:57
1 minute rest between efforts

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

Tim Babcock 10-19-2021 03:02 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

1 Turkish Get Ups each arm @35, 45, 53, 62, 70#

Quick and the Dead
0-1 6 kettlebell Swings 0-1 88#
1-2 6 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 10-20-2021 03:57 PM

Re: The Shed 'O Pain
 
3 problems
15, 20, 15 Push ups
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. Flat Edge Pyramid Training 3 sets of 4-6-8-10-8-6-4 (5 sec rest between sets)
2. 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Sloper Crimp 3 sets of 3-6-9 -35

Worked in:
5 sets of 5 Ab Wheel Roll Outs
5 sets of 10 hip extensions
3 sets of push ups 15, 20, 15
10 sets of 10 band pull aparts

Tim Babcock 10-21-2021 03:20 PM

Re: The Shed 'O Pain
 
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 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 Single Leg Romanian KB Deadlift x 16 reps 2-35# KBs
60 second rest
KB Bench Press x 8 reps 2-53s
60 seconds rest
Neutral Grip Pull-ups x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories (need to work on getting back to 50)

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 10-24-2021 07:37 AM

Re: The Shed 'O Pain
 
Yesterday 10/23/21
Climbed at Rock Mill with Kent. Four new blue problems and one white problem. Lots of new problems up. Not enough energy to get on everything I wanted to. Hopefully next weekend.

Today (10/24/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets:
Reverse Alternating Lunges x 3 reps each leg
30 seconds rest
DB Press x reps 40#
30 seconds rest
TRX Inverted Row x 3 reps +#50
30 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2 53# KBs
5 rounds
8:47

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

Tim Babcock 10-26-2021 03:33 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
2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 kettlebell Swings 1-2
Rest 2-3
1 muscle up
1 muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 10-27-2021 02:58 PM

Re: The Shed 'O Pain
 
3 problems
15, 20, 15 Push ups
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. Flat Edge Pyramid Training 3 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) -20, -10, 0# 0 next time.
2. 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Sloper Crimp 3 sets of 3-6-9 -35

Worked in:
5 sets of 5 Ab Wheel Roll Outs
5 additional sets of 10 push ups
10 sets of 10 band pull aparts

Tim Babcock 10-28-2021 03:35 PM

Re: The Shed 'O Pain
 
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 side 35# KB
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 5 reps 205#
60 seconds rest
Half Kneeling KB Press x 5 reps each arm 35#
60 seconds rest
Pronated Pull-ups x 5 reps 0, 10, 20, 10, 0#
60 seconds rest

Rogue Echo Bike
2 miles for time: 4:58
72 calories

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


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