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

Tim Babcock 01-13-2022 04:24 PM

Re: The Shed 'O Pain
 
Yesterday (1/12/22)
2 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. open crimp on small wooden rung on campus board: 4 sets of 3-6-9 +10#
2. 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
5 sets of 6 Ab Wheel Roll Outs
Deep squat holds

Today (1/13/22)
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bar x 5 reps 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

3 sets of:
Bulgarian Split Squat x 8 reps each leg 1-40# DB
60 seconds rest
Double KB Press x 8 reps 35#
60 seconds rest
Mixed Grip Pull-ups x 8 reps (switch grips at 4)
60 seconds rest

Rogue Echo Bike
2 miles for time: 4:56
Hard! Good. Heart rate peaked at 164

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 01-16-2022 07:47 AM

Re: The Shed 'O Pain
 
1/15/22
Climbed at Rock Mill with Jeff and Randy. Felt strong today. Sent an orange I was working on and unexpectedly sent a white I worked out with Randy.

Today
1/16/22
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 30, 40, 60#
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

5 sets of:
Trapbar Deadlift x 5 reps 185, 185, 205, 205, 225#
One Armed KB Floor Press x 5 reps 53, 53, 62, 62, 62#
TRX Inverted Rows +35#

21-15-9
Rogue Echo Bike x Calories
Wallball Shots 20#
9:15 Last time I did it in 8:11. Couple of years ago.

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

Tim Babcock 01-18-2022 04:38 PM

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

2 TGUs each side 35, 44, 53, 62 & 1 w/70#
5 rounds

Kettlebell Rep Ladder 62# (150 swings total) -on the minute
5
5-10
5-10-15
5-10-15-20
5-10-15
5-10
5

KB Press Ladder (3-2-1) X 3 -35, 44, 53

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

Tim Babcock 01-19-2022 04:51 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. open crimp on small wooden rung on campus board: 4 sets of 3-6-9 +10#
2. 2 finger (RPTC): 4 sets of 3-6-9 -25#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 10 band pull aparts
6 sets of 10 push ups
Deep squat holds

Tim Babcock 01-20-2022 04:28 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bar x 5 reps 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

3 sets of:
Goblet Squats x 8 reps 60#
60 seconds rest
Double Floor Press x 8 reps 53#
60 seconds rest
Neutral Grip Pull ups x 8 reps
60 seconds rest

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Sprints Conditioning After a Lift
Week 1: (Sprint 10 seconds, rest 50 x 10
5% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2 mph w/5% grade.

Tim Babcock 01-23-2022 08:12 AM

Re: The Shed 'O Pain
 
1/22/22
Climbed at Rock Mill. Two blues, one orange, and one white (flash).

Today
1/23/22
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 reps each arm 35,
44, 44#
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 8 reps 205#
60 seconds
KB Press x 8 reps 35s
60 seconds
TRX Inverted Rows x 8 reps +25# plate
60 seconds

Rogue Echo Bike
Reverse Tabata Protocol
10/20 x 8
33 calories
0.78 mile

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

Tim Babcock 01-25-2022 08:50 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

2 TGUs each side 35, 44, 53, 62 & 1 w/70#
5 rounds

Kettlebell Rep Ladder 62# (150 swings total) -on the minute
5
5-10
5-10-15
5-10-15-20
5-10-15
5-10
5

Push Up Ladder on the minute (100 push ups total)
5
5-10
5-10-15
5-10-15
5-10
5

Banded Hip Stretches
3 sets of 5 Nordic Curls
3 sets of 15 Reverse Hypers 120#
2 sets of 15 tib raises

Tim Babcock 01-26-2022 04:32 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 1 Every 60 seconds
1. open crimp on small wooden rung on campus board: 5 sets of 3-6-9 +10#
2. 2 finger (RPTC): 5 sets of 3-6-9 -20, -15#
3. Full Crimp 5 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds

Tim Babcock 01-27-2022 04:52 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bar x 5 reps 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

4 sets of:
Goblet VMO Squats w/slant board x 6 reps
60 seconds rest
KB Press x 6 reps 35, 35, 44#
60 seconds rest
Ring Pull Ups x 6 reps (harder that a bar)
60 seconds rest

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of Nordic Curls x 6 reps
3 sets of 15 banded tib raises

Sprints Conditioning After a Lift
Week 2: (Sprint 11 seconds, rest 49 x 10)
5% grade @ 7.5 mph
Walk backwards for 5 minutes @ 2.5 mph w/7% grade.

Tim Babcock 01-29-2022 07:23 AM

Re: The Shed 'O Pain
 
1/29/22
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
10 thoracic bridges
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 225#
60 seconds
Floor Press x 4 reps 62#
60 seconds
TRX Inverted Rows x 4 reps +50# sandbag
60 seconds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of Nordic Curls x 6 reps
3 sets of 15 tib raises

Sprints Conditioning After a Lift
Week 2: (Sprint 12 seconds, rest 48 x 10)
5% grade @ 7.5 mph
Walk backwards for 5 minutes @ 2.5 mph w/7% grade.

Tim Babcock 02-02-2022 04:13 PM

Re: The Shed 'O Pain
 
Sunday 1/30/22
Climbed at Rock Mill Two new blues and one orange.

Tuesday (2/1/22)
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

2 TGUs each side 35, 44, 53, 62 & 1 w/70#
5 rounds

Kettlebell Weight Ladder (100 swings total) -on the minute
44 lb x 10 reps
53 lb x 10 reps
62 lb x 10 reps
70 lb x 10 reps
88 lb x 10 reps
X2

KB Press Weight Ladder
3-2-1/35, 44, 53#
X 3

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

Today (2/2/22)
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. open crimp on small wooden rung on campus board: 5 sets of 3-6-9 +10#
2. 2 finger (RPTC): 5 sets of 3-6-9 -25, -20, -15, -15, -15#
3. Full Crimp 5 sets of 3-6-9 -35, -30, -25, -25, -25#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds

Tim Babcock 02-03-2022 08:59 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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bar x 5 reps 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

5 sets of:
Goblet VMO Squats w/slant board x 6 reps 40, 40, 40, 40, 40#
60 seconds rest
Floor Press x 5 reps 53, 53, 62, 62, 62#
60 seconds rest
Ring Pull Ups x 5 reps
60 seconds rest

Echo Bike
For Time:
10 calories :32
20 calories 2:44
30 calories 6:09
20 calories 8:33
10 calories 10:08
Rest 1 minute between efforts.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of Nordic Curls x 6 reps
3 sets of 15 banded tib raises

Tim Babcock 02-06-2022 07:40 AM

Re: The Shed 'O Pain
 
2/5/22
Climbed at Rock Mill with Jeff. One blue, one orange, and one hard purple. Had other problems to work on but ran out of juice. Feeling a little beat up.

Today
2/6/22
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 30, 40, 60#
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:
Trapbar Deadlift x 8 reps 205#
60 seconds
DB Bench Press x 10, 10, 20 reps 40# DBs
60 seconds
TRX Inverted Row x 8 reps
60 seconds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
2 sets of Glute-Ham Raises x 6 reps

Sprints Conditioning After a Lift
Week 1: (Sprint 15 seconds, rest 45x 10
5% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2.5 mph w/5% grade.

Tim Babcock 02-07-2022 04:21 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: 4ea
Toe Touch Squat to Stand: 8

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

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

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of Glute-Ham Raises x 6 reps
3 sets of 15 banded tib raises
3 sets of 20 cuban rotations 11# bar

Tim Babcock 02-09-2022 04:10 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 4, Workout 1 Every 60 seconds
1. open crimp on small wooden rung on campus board: 3 sets of 3-6-9-12 +10#
2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Full Crimp 5 sets of 3-6-9-12 -35#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds

Tim Babcock 02-10-2022 04:20 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bar 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:
Goblet VMO Squats w/slant board x 6 reps 40, 40, 40, 40, 40#
60 seconds rest
Floor Press x 5 reps 53, 53, 62, 62, 62#
60 seconds rest
Ring Pull Ups x 5 reps
60 seconds rest

Banded Hip Stretches
3 sets of 15 banded tib raises
3 sets of 15 Reverse Hypers 120#
3 sets of Glute-Ham Raises x 6 reps

Sprints Conditioning After a Lift
Week 1: (Sprint 20 seconds, rest 40x 10
5% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2.5 mph w/5% grade.

Tim Babcock 02-12-2022 07:41 AM

Re: The Shed 'O Pain
 
2/12/22
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 reps 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

2-3-5-2-3-5-2-3
Trapbar Deadlift x 205, 225, 245#
Hanging Band Overhead Press 70#
TRX Inverted Rows 35# plate

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

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of Glute-Ham Raises x 5 reps
3 sets of 15 tib raises

Tim Babcock 02-15-2022 07:00 AM

Re: The Shed 'O Pain
 
Out of town (NH) due to a family emergency (Dad). Workout at hotel.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Thoracic Spine Extension with Foam Roller
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 sets of:
Goblet Squats x 10 reps 50# DB
30 seconds
DB Bench Press x 10 reps 40, 45, 50, 50, 50#
30 seconds
DB Row x 10 reps each arm 50# DB
30 seconds

Sprints Conditioning After a Lift
Week 1: (Sprint 20 seconds, rest 40 seconds) x 10
5% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2.5 mph w/5% grade.

Back is acting up a bit. A lot of driving in the last two days.

Tim Babcock 02-16-2022 04:32 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 4, Workout 2 Every 60 seconds
1. open crimp on small wooden rung on campus board: 3 sets of 3-6-9-12 +10#
2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Full Crimp 5 sets of 3-6-9-12 -35#

Worked in:
4 sets of 10 reverse hypers 140#
5 sets of 5 ab wheel roll outs
10 sets of 10 band pull aparts
2 additional sets of 10 push ups

Tim Babcock 02-17-2022 03:57 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, 1 each arm/35, 44, 53, 62, 70#

15 minute EMOM (On minute 5, 10, & 15 I did 2 cycles. 18 total)
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 02-20-2022 09:10 AM

Re: The Shed 'O Pain
 
Yesterday 2/19/22
Climbed at Rock Mill with Kent and others. I sent 5 new purple problems. 2 were pretty hard. Later at home, two mile walk on treadmill with 5 minutes backwards at the end. 2.5 mph/6 % incline.

2/20/22
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 reps 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

5 sets of:
Supported One-legged Deadlift x 5 reps each leg 35, 44, 53, 62, 70#
30 seconds rest
Dips x 5 reps
30 seconds rest
Ring pull ups x 5 reps
30 seconds rest

Rogue Echo Bike
:20 Second Work :40 Seconds rest for 10 rounds.
76 calories, 1.78 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of Glute-Ham Raises x 5 reps

Tim Babcock 02-23-2022 04:35 PM

Re: The Shed 'O Pain
 
3 problems
2 TGUs each arm 35, 44, 53, 62, 70/1 each
3 sets of 10 pronators each arm
5 rounds

10 sets of 10 second one arm lock off on pad edge on the minute. Alternate arms each minute.
Worked in 10 sets of 10 push ups and band pull aparts (alternating).

Climbed strong tonight.

Tim Babcock 02-24-2022 04:24 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 reps 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

8 sets of:
Trapbar Deadlift x 3 reps 3 sets @ 205, 3 @ 225, 2 @ 245#
30 seconds rest
Banded KB press x 3 reps each arm 35#
30 seconds rest
Rock Ring pull ups x 3 reps -4 sets w/four fingers, 4 sets w/three fingers
30 seconds rest

Banded Hip Stretches
3 sets of 15 Reverse Hypers 70#
1 ring muscle up

Sprints Conditioning After a Lift
Week 1: (Sprint 20 seconds, rest 45x 10
6% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2.5 mph w/6% grade.

Tim Babcock 02-27-2022 08:22 AM

Re: The Shed 'O Pain
 
Yesterday 2/26/22
Climbed at Rock Mill with Kent, Jeff and others. I sent 3 new purple problems, 1 blue, 2 oranges, and 1 white. Pretty good day.

2/27/22
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 30, 40, 60#
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 5:
Supported (for balance) Split Squats x 5 reps each leg 44# KB
30 seconds rest
Dips x 5 reps
30 seconds rest
TRX Inverted Rows x 5 reps 25#
30 seconds rest

Rogue Echo Bike
:20 Second Work :40 Seconds rest for 10 rounds.
75 calories, 1.77 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 03-01-2022 05:28 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, 62#

15 minute EMOM (On minute 3, 6, 9, 12, & 15 I did 2 cycles. 20 total)
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

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

Despite having a bit of a cold, I was moving pretty well tonight.

Tim Babcock 03-03-2022 04:35 PM

Re: The Shed 'O Pain
 
Yesterday (3/2/22)
3 problems
10 push ups
10 second two finger hang
3 sets of 10 pronators each arm
5 rounds

10 sets of 10 second one arm lock off on pad edge on the minute. Alternate arms each minute.
Worked in 10 sets of 10 band pull aparts and mobility work.

Today
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 reps 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 of:
Trapbar Deadlift x 6 reps 205, 205, 225, 225#
30 seconds rest
KB Floor press x 6 reps each arm 53, 53, 62, 62#
30 seconds rest
Neutral Grip pull ups x 6 reps
30 seconds rest

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

Sprints Conditioning After a Lift
Week 1: (Sprint 20 seconds, rest 45x 10
6% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2.5 mph w/6% grade.

Tim Babcock 03-06-2022 12:11 PM

Re: The Shed 'O Pain
 
25 problems in the Shed
Worked in:
20 TGUs (10 each arm)
4 @ 35, 44, 53, 62, 70#
10 sets of 10 push ups
5 sets of 5 ab wheel roll outs
5 sets of 10 wrist pronators.

Tim Babcock 03-08-2022 04:00 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, 62#

15 minute EMOM
Kettlebell Cyclone 44s (quite a bit harder with 44s)
Double swing
Double clean
Double snatch
See-saw press
Front squat

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

Tim Babcock 03-10-2022 04:41 PM

Re: The Shed 'O Pain
 
Yesterday (3/9/22)
3 problems
10 push ups
10 second two finger hang
10 pronators each arm
5 rounds
10 sets of 10 second one arm lock off on pad edge on the minute. Alternate arms each minute.
Worked in 5 sets of 10 band pull aparts, push ups and mobility work.

Today
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 reps 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 8 reps 205, 215, 225#
30 seconds rest
KB Floor press x 8 reps each arm 53#
30 seconds rest
Inverted TRX Rows x 8 reps
30 seconds rest

Rogue Echo Bike
20 seconds work + 100 seconds rest
8 rounds
76 calories, 1.51 miles

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

Tim Babcock 03-13-2022 07:39 AM

Re: The Shed 'O Pain
 
Yesterday 3/12/22
Climbed at Rock Mill with Jeff and others. Sent some good problems. Not as many as I wanted.

3/13/22
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 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 5:
Goblet VMO Squats w/slant board x 5 reps 35, 45, 53, 53, 53#
30 seconds rest
Dips x 5 reps
30 seconds rest
Ring Pull Ups x 5 reps
30 seconds rest

Sprints Conditioning After a Lift
Week 1: (Sprint 20 seconds, rest 40) x 10
7% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2.5 mph w/7% grade.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 03-14-2022 06:51 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

10 TGUS
2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
10 KB Swings 53#
10 Push ups
5 Goblet Squats 60#
1 15 rope ascent
20 Double Unders
5 ab wheel roll outs
5 rounds

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

Tim Babcock 03-17-2022 02:59 PM

Re: The Shed 'O Pain
 
Yesterday 3/16/22
Climbed at Central Rock Gym in Syracuse. Nice gym. Sent a couple of V6s, V5s, and many easier problems.

3/17/22
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 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:
Rear Foot Elevated Split Leg Squats x 8 reps each -2 25# DBs
30-60 seconds rest
DB bench press x 8 reps 47.5# DBs
30-60 seconds rest
Inverted TRX Rows x 8 reps
30-60 seconds rest

Rogue Echo Bike x 10 calories
Farmers Walk around shed, fire ring, and tree 53# KBs
5 rounds
8:34

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

Tim Babcock 03-18-2022 06:55 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

10 TGUS
2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
12 KB Swings 53#
12 Push ups
8 Goblet VMO Squats w/slant board 40#
1 15 rope ascent
20 Double Unders
6 ab wheel roll outs
5 rounds

Hip Flexor Stretches
2 sets of 15 Reverse Hypers 120#

Tim Babcock 03-20-2022 07:32 AM

Re: The Shed 'O Pain
 
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 30, 40, 60#
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

8 sets:
Trapbar Deadlift x 3 reps 2 sets @ 195, 215, 235, 255#
30 seconds rest
Half Kneeling KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
30 seconds rest
Neutral Grip Pull ups x 3 reps +20#
30 seconds rest

Sprints Conditioning After a Lift
(Sprint 20 seconds, rest 40) x 10
7% grade @ 7.5 mph
Walk backwards for 5 minutes @ 2.5 mph w/7% grade.

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

Tim Babcock 03-22-2022 03:34 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

10 TGUS
2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
10 KB Swings 62#
15 Push ups
8 Goblet VMO Squats w/slant board 40#
1 15 rope ascent
8 20 Box Jumps
7 ab wheel roll outs
5 rounds

Hip Flexor Stretches
2 sets of 15 Reverse Hypers 120#

Tim Babcock 03-23-2022 03:02 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 1, Workout 1 Every 60 seconds
1. open crimp on Sloper on campus board: 3 sets of 3-6-9 +20#
2. 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9 0#

Worked in:
5 sets of 5 Hip Extensions
10 sets of 10 band pull aparts
5 sets of 10 Bird Dogs
Deep squat holds

Tim Babcock 03-24-2022 02:56 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 reps 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#
30 seconds rest
KB Floor press x 8 reps each arm 53#
30 seconds rest
Inverted TRX Rows x 8 reps +15#
30 seconds rest

Rogue Echo Bike
2 miles for time:
4:57, 72 calories

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

Tim Babcock 03-27-2022 07:40 AM

Re: The Shed 'O Pain
 
Yesterday 3/26/22
Climbed at Rock Mill with Kent and Jeff. Sent the two new blues pretty quickly. Worked on a new orange upfront for quite a long time. Finally sent it. Quickly sent another orange I had worked on last week. Pretty good day.

3/27/22
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 30, 40, 60#
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:
Banded KB Deadlift x 6 reps 88# w/black band (harder than I thought it would be)
30 seconds rest
BB Floor Press x 6 reps 115, 115, 125, 135#
30 seconds rest
Pull ups/Chin ups x 6 reps
30 seconds rest

Rogue Echo Bike
* 10 ROUNDS:
* Sprint :30 / Rest :30 ~70 rpm
88 calories
2.31miles

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

Tim Babcock 03-29-2022 03:09 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

10 TGUS
2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
10 KB Swings 62#
15 Push ups
8 Goblet VMO Squats w/slant board 40#
2 15 rope ascent
8 20 Box Jumps
8 ab wheel roll outs
5 rounds

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

Tim Babcock 03-30-2022 02:54 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 1, Workout 2 Every 60 seconds
1. open crimp on Sloper on campus board: 3 sets of 3-6-9 +35#
2. 2 finger (RPTC): 3 sets of 3-6-9 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9 +5#

Worked in:
5 sets of 6 Hip Extensions
10 sets of 10 band pull aparts
Deep squat holds


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