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

Tim Babcock 12-27-2020 09:49 AM

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

Today 12/27/20
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Sumo Deadlift 185, 185, 205#
Single KB Floor Press 62, 70, 70#
Pronated Grip Pull Up 10, 15, 20#

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

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#
5 ring muscle ups

Tim Babcock 12-29-2020 09:40 AM

Re: The Shed 'O Pain
 
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

Turkish Get Ups
1 Turkish Get Up each arm at 35, 44, 53, 62, 70#
Half get up w/88#

30 Minute EMOM-10 sets
10 KBS 70#
5 Goblet Squats 60#
10 push ups

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups

Tim Babcock 12-31-2020 09:31 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Norm and Ryan

Today 12/31/20 (Birthday Benchmark Workout)
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#
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

Turkish Get Ups
1 each arm @ 35, 44, 53, 62, 70, & 88#!

3 sets of 5 Double KB Front Squats 35s, 44s, 53s
6 ring muscle ups 0, 0, 0, 10, 20, 20#

1 strict bar muscle up (itís been awhile)

3 sets of 10 Kettlebell Swings @ 88#

1 strict HSPU

Rogue Echo Bike
Tabata Protocol
53 calories PR

Banded Hip Stretches
4 sets of 10 Reverse Hypers 160#

Tim Babcock 01-03-2021 09:10 AM

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

Today 1/3/21
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

8 sets of:
Sumo Deadlift x 3 reps 4 w/185, 4 w/205#
30 seconds rest
Double KB Press 4 w/35s, 4 w/44s
30 seconds rest
TRX Inverted Rows +45# plate on chest
30 seconds rest

9-15-21-15-9
Echo Bike Calories
Double Unders
Push Ups
12:50

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Tim Babcock 01-06-2021 03:56 PM

Re: The Shed 'O Pain
 
Yesterday
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70#
5 kettlebell swings 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 5 ring dips
4-5 5 ring dips
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Today 1/6/21
3 problems
5 kb windmills each arm 35#
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. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -30#

Worked in:
10 sets of 10 pushups
4 sets of 15 Reverse Hypers 160#
deep squat holds

Tim Babcock 01-07-2021 05:42 PM

Re: The Shed 'O Pain
 
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

5 sets of:
Goblet Squats x 5 reps 60# DB
30 seconds rest
KB Press x 5 reps 35# KBs
30 seconds rest
Neutral Grip Pull Ups x 5 reps +10#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:26

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Tim Babcock 01-10-2021 08:19 AM

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

Today 1/10/21
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Sumo Deadlift 205#
One Armed KB Floor Press 62, 70, 70#
TRX Inverted Row w/45# plate on chest

Rogue Echo Bike
10 calories :34
20 calories 2:46
30 calories 5:51
20 calories 8:14
10 calories 9:51
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Tim Babcock 01-12-2021 04:01 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 Turkish Get Ups each arm at 35, 44, 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
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Tim Babcock 01-13-2021 05:48 PM

Re: The Shed 'O Pain
 
4 problems
5 kb windmills each arm 35#
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. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -30#

Worked in:
10 sets of 5 banded pushups
4 sets of 15 Reverse Hypers 160#
deep squat holds

Tim Babcock 01-14-2021 04:03 PM

Re: The Shed 'O Pain
 
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:
Goblet Squats x 3 reps 60# DB + 20# Vest
30 seconds rest
KB Press x 3 reps four sets w/35 and four w44# KBs
30 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:57

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Tim Babcock 01-18-2021 08:34 AM

Re: The Shed 'O Pain
 
Saturday 1/16/21
Bouldered at Rock Mill with Kent.

Today 1/18/21
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Trapbar Deadlift 205#
One Armed DB Bench Press 60#
TRX Inverted Row w/45# plate on chest

Rogue Echo Bike
5 ROUNDS:
Sprint :20 / Rest 1:40
50 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Tim Babcock 01-19-2021 04:04 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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# (1 each w/70#)

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Tim Babcock 01-20-2021 05:30 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35#
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 "Variable Depth Edge Rail": 4 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -30#

Worked in:
5 sets of 5 Ab Wheel Roll Outs
deep squat holds

Tim Babcock 01-21-2021 05:59 PM

Re: The Shed 'O Pain
 
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:
Goblet Squats x 4 reps 60# DB + 20#
30 seconds rest
KB Press x 4 reps three sets w/35 and three w/44# KBs
30 seconds rest
Neutral Grip Pull Ups x 4 reps +20#
30 seconds rest

Rogue Echo Bike
2 miles for time:
4:54
73 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Tim Babcock 01-24-2021 08:35 AM

Re: The Shed 'O Pain
 
Saturday 1/23/21
Bouldered at Rock Mill with Kent. Pretty good day. 1 blue, 3 orange, and 1 white.

Today 1/24/21
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

5 sets of:
Zombie Squats x 5 55, 65, 75, 75, 75#
30 seconds
Weighted Push Ups x 5 +50# Sandbag on back
30 seconds
TRX Inverted Rows x 5 reps + 35#
30 seconds

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 70#
L-Sit on Parallettes-seconds
10:19

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Tim Babcock 01-26-2021 03:53 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 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Tim Babcock 01-27-2021 03:56 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35#, 44, 44#
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 "Variable Depth Edge Rail": 4 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -30#

Worked in:
10 sets of 5 banded push ups
deep squat holds

Tim Babcock 01-28-2021 04:01 PM

Re: The Shed 'O Pain
 
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:
Trapbar Deadlifts x 3 reps 4 sets w/ 205# & 4 w/225#
30 seconds rest
KB Press x 3 reps four sets w/35 and four w/44# KBs
30 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
30 seconds rest

Rogue Echo Bike
5 ROUNDS:
Sprint :20 / Rest 1:40
51 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Tim Babcock 01-31-2021 04:35 PM

Re: The Shed 'O Pain
 
Saturday 1/30/21
Bouldered at Rock Mill with Kent.

Today 1/31/21
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Back Squats 95, 115, 135#
One-Armed KB Floor Press 62# 62# 70#
TRX Inverted Row +50# sandbag

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

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

Tim Babcock 02-02-2021 05:55 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 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 9 kettlebell Swings 0-1 88#
1-2 9 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 02-03-2021 04:02 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35#, 44, 44#
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 "Variable Depth Edge Rail": s5ets of 3-6-9 +15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Full Crimp 5 sets of 3-6-9 -30#

Worked in:
Ab Wheel Roll Outs 5 sets of 5 reps
deep squat holds

Tim Babcock 02-04-2021 04:06 PM

Re: The Shed 'O Pain
 
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

4 sets of:
Trapbar Deadlifts x 6 reps 205#
30 seconds rest
KB Press x 6 reps 35#
30 seconds rest
Neutral Grip Pull Ups x 6 reps
30 seconds rest

Rogue Echo Bike x 10 calories
Double unders x 15
5 rounds
8:20

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

Tim Babcock 02-07-2021 09:29 AM

Re: The Shed 'O Pain
 
Saturday 2/6/21
Bouldered at Rock Mill with Kent.

Today 2/7/21
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Landmine Squats Bar + 45#, 65, 85#
One-Armed DB Bench Press 60#
TRX Inverted Row +45

Rogue Echo Bike
10 calories :32
20 calories 2:45
30 calories 5:48
20 calories 8:12
10 calories 9:38
1 minute rest between efforts

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

Tim Babcock 02-09-2021 04:05 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 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 88#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 3 ring dips
4-5 3 ring dips
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 02-10-2021 04:20 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35#, 44, 44#
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": s5ets of 3-6-9 +15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Full Crimp 5 sets of 3-6-9 -30#

Worked in:
10 sets of 10 push ups
deep squat holds

Tim Babcock 02-11-2021 05:39 PM

Re: The Shed 'O Pain
 
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

3 sets of:
Trapbar Deadlifts x 8 reps 205#
30 seconds rest
KB Press x 8 reps 35#
30 seconds rest
Neutral Grip Pull Ups x 8 reps
30 seconds rest

9-15-21-15-9
Rogue Echo Bike
Double unders
1 15í rope ascent (5 all together)
13:28

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

Tim Babcock 02-14-2021 08:39 AM

Re: The Shed 'O Pain
 
Saturday 2/13/21
Bouldered at Rock Mill with Kent.

Today 2/14/21
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

10 Turkish Get Ups 35, 44, 53, 53 53#

E2MOM
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 02-16-2021 10:29 AM

Re: The Shed 'O Pain
 
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

4 sets of:
Turkish Get Ups x 2 each arm 35, 44, 53, 62#
60 seconds rest
Double KB Floor Press x 6 reps 53s
60 seconds rest
TRX Inverted Row x 6 reps +35#
60 seconds rest

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

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

Tim Babcock 02-17-2021 05:03 PM

Re: The Shed 'O Pain
 
3 problems
20 push-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 "Variable Depth Edge Rail": 3 sets of 3-6-9-12 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -15#
3. Full Crimp 3 sets of 3-6-9-12 -30#

Worked in:
Ab Wheel Roll Outs 5 sets of 6 reps
deep squat holds

Tim Babcock 02-18-2021 04:11 PM

Re: The Shed 'O Pain
 
10 Turkish Get Ups 2 @ 35, 44, 53, 62, 70#

100 kettlebell swings @ 62#
6:56

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Not much time tonight. Made the most of it.

Tim Babcock 02-21-2021 09:10 AM

Re: The Shed 'O Pain
 
Saturday 2/20/21
Bouldered at Rock Mill with Kent.

Today 2/21/21
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#
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 Deadlifts x 4 reps 3 sets w/205# & 3 w/225#
30 seconds rest
KB Press x 4 reps 35# 44#
30 seconds rest
Neutral Grip Pull Ups x 4 reps 20#
30 seconds rest

10 minutes:
Rogue Echo Bike
3.74
116 calories
Maintained 60 rpm

Last time-Made some improvement:)
3.64 miles
109 calories
60 rpm for the first 5 minutes and 55-60 rpm second 5 minutes.

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

Tim Babcock 02-23-2021 04:36 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

Turkish Get Ups
3, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 9 kettlebell Swings 0-1 88#
1-2 9 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

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

Tim Babcock 02-24-2021 04:29 PM

Re: The Shed 'O Pain
 
3 problems
5 KB Windmills each arm 35#
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 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -15#
3. Full Crimp 3 sets of 3-6-9-12 -30#

Worked in:
Ab Wheel Roll Outs 5 sets of 5 reps
deep squat holds

Tim Babcock 02-25-2021 04:04 PM

Re: The Shed 'O Pain
 
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

2-3-5-2-3-5-2-3
Goblet Squats 60, 60, 70#
One Armed Floor Press 62, 62, 70#
Inverted TRX Rows +50# Sandbag

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

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

Tim Babcock 02-28-2021 08:39 AM

Re: The Shed 'O Pain
 
Saturday 2/27/21
Bouldered at Rock Mill with Kent. Pretty good day. 3 oranges and 2 blues.

Today 2/28/21
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#
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 Deadlifts x 3 reps w/225#
30 seconds rest
KB Press x 3 reps 2 sets w35# & 6 sets w/44#
30 seconds rest
Neutral Grip Pull Ups x 3 reps 20#
30 seconds rest

Rogue Echo Bike
10 calories :32
20 calories 2:42
30 calories 5:44
20 calories 8:07
10 calories 9:44
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 03-02-2021 04:10 PM

Re: The Shed 'O Pain
 
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

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

20 Minute E2MOM-10 sets
15 KBS 53#
5 Goblet Squats 53#
5 push ups

Banded Hip Stretches
4 sets of 10 Reverse Hypers 210#
5 ring muscle ups

Tim Babcock 03-03-2021 04:00 PM

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

2 problems
5 ab wheel roll outs
20 Flexbar wrist extensions
5 rounds

Tim Babcock 03-04-2021 05:48 PM

Re: The Shed 'O Pain
 
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Double KB Front Squat
Ring Dips
Pronated Pull-ups

Banded Hip Stretches
4 sets of 10 Reverse Hypers 210#

Skipped the metcon today. I got the second dose of the Covid-19 vaccine yesterday and didnít want to dig too deep a hole.

Tim Babcock 03-07-2021 12:44 PM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock City Boulders in Pittsburg. Awesome place. Climbed for 3 with Kent. Fingers are sore today.

Today
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#
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 225#
One-armed floor press x 5 reps 53, 53, 62, 62, 70#
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#

Rogue Echo Bike
2 miles for time
5:03

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

Tim Babcock 03-09-2021 04:14 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 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#


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