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

Tim Babcock 05-10-2021 03:58 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
3, 3, 2, 2, 1 each arm/35, 44, 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
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 210#

Tim Babcock 05-12-2021 03:00 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 "Variable Depth Edge Rail": 5 sets of 3-6-9 20#
2. 3 finger (RPTC): 5 sets of 3-6-9
3. Full Crimp 5 sets of 3-6-9 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
10 sets of 10 band pull aparts
Deep Squat Holds
balance training

Tim Babcock 05-13-2021 03:56 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 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:
Trapbar Deadlift 205# x 8 reps
60 seconds
KB Press 35# x 8 reps
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

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

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-16-2021 12:09 PM

Re: The Shed 'O Pain
 
Saturday
5/15/21
Bouldered at Rock Mill with Kent. Pretty good day. I would have liked to have been at the New but it wasnít in the cards.

Today
5/16/21
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#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling 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

5 sets of:
Bulgarian split squats x 5 each leg (Supported) DB 40#
60 seconds
Barbell Floor Press x 5 reps 115, 115, 135, 135, 135#
60 seconds
TRX Inverted Rows x 5 reps +25
60 seconds

ďLucky SevensĒ
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps
7 Burpees
7 Kettlebell Swings (24 kg)
5 rounds + 7 reps

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-19-2021 04:31 PM

Re: The Shed 'O Pain
 
3 problems
Push ups 15, 20, 15
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 "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20#
2. 3 finger (RPTC): 3 sets of 3-6-9-12 20#
3. Full Crimp 3 sets of 3-6-9-12 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
Deep Squat Holds
balance training

Tim Babcock 05-20-2021 03:24 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 Arm Bars x 5 each arm 35, 45, 53#
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#
Unstable KB Military Press 70#
Neutral Grip Pull Ups 10, 20, 30#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:03

Banded Hip Stretches
5 ring muscle ups
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-23-2021 07:07 AM

Re: The Shed 'O Pain
 
Saturday
5/22/21
Bouldered at Rock Mill with Kent. Pretty good day. Three blues, three oranges, and one white.

Today
5/23/21
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#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling 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 of:
Goblet squats x 4 reps 60# DB + 20# vest
60 seconds
Dips x 4 reps
60 seconds
TRX Inverted Rows x 4 reps +35#
60 seconds

Rogue Echo Bike
10 calories :34
20 calories 2:44
30 calories 5:46
20 calories 8:06
10 calories 9:39
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-25-2021 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

Turkish Get Ups
3, 3, 2, 2, 1 each arm/35, 44, 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
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 rounds
Worked in 5 sets of 20 Flexbar Reverse Wrist Curls

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-26-2021 06:41 AM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20#
2. 3 finger (RPTC): 3 sets of 3-6-9-12 20#
3. Full Crimp 3 sets of 3-6-9-12 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
Deep Squat Holds
balance training

Tim Babcock 05-27-2021 03:28 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 Arm Bars x 5 each arm 35, 45, 53#
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 225# x 3 reps
30 seconds rest
One Armed KB Floor Press 53, 62, & 6 sets of 70# x 3 reps
30 seconds rest
Neutral Grip Pull Ups 20# 3 reps
30 seconds rest

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed + fire ring + tree 1 72# + 1 62# KB Switch arms for each round
4 rounds
9:18

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#


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