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

Tim Babcock 10-31-2021 08:06 AM

Re: The Shed 'O Pain
 
Yesterday 10/30/21
Climbed at Rock Mill. Not a lot of energy. Very achy and not firing on all pistons. I did manage to get up a tricky World Cup type problem.

Today (10/31/21)
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

2-3-5-2-3-5-2-3
Goblet Squats 60# DB
One-armed Floor Press 53, 62, 62#
One-armed row on TRX ( I didnít do it right, Something I will work on)

Rogue Echo Bike
(30 seconds work + 30 seconds rest) x 10
93 calories, 2.34 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 11-01-2021 04:17 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
10 @ 53#

Quick and the Dead
0-1 10 kettlebell Swings 70#
1-2 10 kettlebell Swings 70#
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions
Deep squat holds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 11-04-2021 06:05 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

2 TGUís each arm 35, 44, 53, 62, 70#
20 Kettle Swings 35, 44, 53, 62, 70#
5 neutral grip pull up
10 push ups
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Just got done with another year of conferences. Good to workout tonight.

Tim Babcock 11-07-2021 08:42 AM

Re: The Shed 'O Pain
 
Yesterday 11/6/21
Climbed at Hinckley with Rick, Kent, and Ryan. A very nice day. I did all the hard routes on the Main Wall. They werenít easy but they went. Good to see my friends and climb on such a beautiful day.

Today (11/7/21)
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 205, 205, 225#
Half Kneeling One-arm KB Press 35, 35, 45#
Neutral Grip Pull up 10, 20, 30#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
8:26

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 11-09-2021 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, 2, 2, 1, 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 88#
Rest 2-3
3-4 1 ring muscle up (3 w/ 8# med ball)
4-5 1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 11-10-2021 04:23 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. Flat Edge Pyramid Training 4 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) 0#
2. 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Sloper Crimp 4 sets of 3-6-9 -35

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts

Tim Babcock 11-12-2021 08:37 AM

Re: The Shed 'O Pain
 
It's been a couple of rough days. Wednesday night I woke up to an excruciating pain in my right lower back. I waited a couple of hours and then started throwing up. Finally, I got Lisa up to take me to the emergency room. As predicted, it turned out to be a kidney stone. The pain is better but it still comes and goes. Moving seems to help. So I did a quick workout in the Shed. The doctors said most likely it will pass in a week or so. We'll see. I have a follow up with a urologist in 9 days. Hopefully it will have passed by then and I won't have to have a procedure. Anyways, here's what I did today.

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

3 sets of 15 reverse hypers with 120#.

Tim Babcock 11-14-2021 08:57 AM

Re: The Shed 'O Pain
 
Yesterday 11/14/21
Climbed at Rock Mill with Kent, Randy, Kevin, and Ryan. Fun day. After a rough week it was good to climb with friends.

Today (11/15/21)
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 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:
Goblet Squat x 5 reps 60#
60 seconds rest
Floor Press x 5 53, 53, 62, 62, 62#
60 seconds rest
TRX Inverted Row x 5 reps +25#
60 seconds rest

Rogue Echo Bike
10 calories :34
20 calories 2:45
30 calories 5:51
20 calories 8:16
10 calories 9:52
1 minute rest between efforts

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

Tim Babcock 11-16-2021 03:57 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, 53, 70#
3 rounds

Kettlebell Rep Ladder 53# (150 swings total) -on the minute
5
5-10
5-10-15
5-10-15-20
5-10-15
5-10
5
Not too bad with 53#

10 goblet squats 40#
1 ring muscle up
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 11-18-2021 04:02 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Flat Edge Pyramid Training 5 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) 0#
2. 2 finger (RPTC): 45sets of 3-6-9 -20#
3. Sloper Crimp 5 sets of 3-6-9 -35 (played with the weight a bit, went to -25)

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

Today
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:
Trapbar Deadlift x 8 reps 205#
60 seconds rest
Half Kneeling KB Press x 8 reps each arm 35#
60 seconds rest
Pronated Pull-ups x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories -46 last time, still not up to par

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#

Tim Babcock 11-21-2021 09:08 AM

Re: The Shed 'O Pain
 
Yesterday 11/20/21
Climbed at Rock Mill with Kent, Kevin, and Ryan. Another fun day.

Today (11/21/21)
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 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:
Goblet Squat x 10 reps 60#
60 seconds rest
DB Bench Press x 10 reps 40#
60 seconds rest
TRX Inverted Row x 10 reps
60 seconds rest

Rogue Echo Bike x 10 calories
10 kettlebell swings 62#
8:32

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

Did a few straight bar dips and hung from the pull up bar for 2 minutes.

Tim Babcock 11-23-2021 05:48 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, 53, 70#
3 rounds

Kettlebell Swing weight Ladder -on the minute
35 lb X 10
44lb X 10
53lb X 10
62lb X 10
70lb X 10
X2 rounds

Half Kneeling KB Press Ladder -one minute rest between sets
3-2-1/35, 44, 53#
X3

5 ring muscle ups (1 w/8# med ball & 1 w/20# med ball)
Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Hang for 2 minutes on pull up bar.

Tim Babcock 11-25-2021 07:49 AM

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

Today 11/25/21
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

6 sets of:
Trapbar Deadlift x 4 reps 225#
60 seconds rest
Dips x 4 reps
60 seconds rest
Pronated Pull-ups x 4 reps 0, 10, 20, 10, 0#
60 seconds rest

Rogue Echo Bike x 10 calories
Double Unders x 10
5 rounds
8:16

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 11-28-2021 08:54 AM

Re: The Shed 'O Pain
 
Yesterday 11/27/21
Climbed at Rock Mill with Kent and Luke. Very fun.

Today (11/28/21)
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 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:
Romanian Split Squats x 5 reps each leg 2 25# DBs
60 seconds rest
One-armed Floor Press x 5 reps 53, 53, 62, 62, 62#
60 seconds rest
TRX Inverted Row x 5 reps +35#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
9:15
Wearing gloves taxed the grip. :)

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

Hang from the pull up bar for 2 minutes.

Patrick Tonge 11-30-2021 12:54 PM

Re: The Shed 'O Pain
 
Nice Work Tim! I've been hitting the gym all thru this COVID Crud just have'nt posted. I'm back over on the 50+ forum. Be well buddy.

11.29.2021 Mon
WarmUp
Row 300M
15 airsquats
10 pushups
5 pullups
Bike 500M
15 airsquats
10 pushups
5 pullups

Strength-
5 x 3 Bench Press
5 sets of 3 Rep
Score Notes: 45-95 last 3,sets at 95lb

WOD:
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
-
L1: 2 Rounds of 25
L2: 2 Rounds of 50
L3: As RX, no partitioning.
Tuff one.
5 pullups 10 push-ups 10 sit-up 5 pullups 10 air squats X10 27:42. beat my last score by 1:13- Not bad.

Tim Babcock 11-30-2021 04:35 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, 53, 70#
3 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

10 goblet squats 40# x 5 sets
KB Press Ladder (3-2-1) X 5 35, 44, 53

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Patrick-I'm glad you're still getting after it. Great job on Angie. Brutal!

Tim Babcock 12-01-2021 05:59 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. Flat Edge Pyramid Training 4 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) 0#
2. 2 finger (RPTC): 3 sets of 3-6-9-12. -20#
3. Sloper Crimp 3 sets of 3-6-9-12 -35 (played with the weight a bit, went to -25)

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts
5 x 5 ab wheel roll outs
Deep squat holds

Tim Babcock 12-02-2021 04:19 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

8 sets of:
Trapbar Deadlift x 1 rep 225, 230, 235, 240, 245, 250, 255, 260#
60 seconds rest
Dips x 3 reps
60 seconds rest
Pronated Pull-ups x 3 reps 0, 10, 20, 30, 30, 20, 10, 0#
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
50calories -47 last time, thatís more like it -hard

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

Tim Babcock 12-05-2021 11:35 AM

Re: The Shed 'O Pain
 
Yesterday 12/4/21
Climbed at Rock Mill with Kent. Two new purples, blues, and oranges.

Today (12/5/21) Worked out with Joe at an AirBnB in Toledo. Friends and family overnight get away. They had a nice assortment of dumbbells.
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

Goblet Squats x 10 reps 50, 55, 65#
DB Bench Press x 8 reps 55#
DB Row x 10 reps 50#

Farmerís Walk w/2 50# DBs 200í
50 jumping jacks
5 rounds

A little stretching to cool down.

Tim Babcock 12-07-2021 04:34 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: 6 ea
Toe Touch Squat to Stand: 8

2 TGUs each side 35, 53, 70#
3 rounds

Kettlebell Swing weight Ladder -on the minute
44lb X 10
53lb X 10
62lb X 10
70lb X 10
88lb X 10
X2 rounds

KB Press Ladder -one minute rest between sets
3-2-1/35, 44, 53#
X4

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

Hang for 2 minutes on pull up bar.

Patrick Tonge 12-09-2021 09:55 AM

Re: The Shed 'O Pain
 
Nice Work Tim. I like the 2Min Bar hang. did 1Min the other day...

12/08/2012-Wed
Warmup
Row 500M then 2 Sets
10 PVC Squats
10 push-ups
10 Goodmornings
10 Lunges

Strength:
8 x 2 Front Squat Builder 2
Every 2 Minutes for 16 Minutes, Perform 2 Reps
On the 0-2 @ 80%
On the 4-6-8@ 85%
On the 10-12-14 @ 90%
125-135LB

WOD:
60 Grit
5 Intervals - 2:00 minutes on, 2:00 minutes rest

10 Clusters
Max Cal Assault Bike in remaining time
34 Cal on Bike, 55LB on Clusters- That was a good one

Tim Babcock 12-09-2021 04:04 PM

Re: The Shed 'O Pain
 
Thanks Patrick. I want to work up to three minutes on the pull up bar. Forearms will be burning for sure.

Yesterday
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. Flat Edge Pyramid Training 4 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) 0#
2. 2 finger (RPTC): 3 sets of 3-6-9-12. -20#
3. Sloper Crimp 3 sets of 3-6-9-12 -35 (played with the weight a bit, went to -25)

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts
5 x 5 ab wheel roll outs
Deep squat holds

Today
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:
Trapbar Deadlift x 8 reps 205#
60 seconds rest
Dips x 8 reps
60 seconds rest
Neutral Grip Pull-ups x 8 reps
60 seconds rest

Rogue Echo Bike
(30 seconds work + 30 seconds rest) x 10
96 calories, 2.35 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 12-12-2021 09:12 AM

Re: The Shed 'O Pain
 
Yesterday 12/11/21
Climbed at Rock Mill.

Today
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
Back Squat 95, 95, 115#
Floor Press 53, 62, 70#
TRX Inverted Row +50#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
8:06

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 12-14-2021 04:57 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, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2 70#
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 10 reverse wrist curls.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 12-15-2021 03:57 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 band pull aparts
(10 second two finger hang) x 5
10 pronators x 5/20 Flexbar Reverse wrist curls x 5
10 rounds

Got this done in a little under an hour.

Tim Babcock 12-16-2021 04:38 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:
Trapbar Deadlift x 6 reps 205#
60 seconds rest
One Armed KB Press x 6 reps each arm 35# KB
60 seconds rest
Neutral Grip Pull-ups x 6 reps
60 seconds rest

Rogue Echo Bike
2 miles for time:
4:57
72 calories
Always a tough one.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 12-19-2021 08:44 AM

Re: The Shed 'O Pain
 
12/18/21
Climbed at Rock Mill with Jeff. First time climbing together in almost 2 years. Fun.

Today
12/19/21
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 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 of:
Back Squats x 3 reps 95, 95, 115, 115, 115, 115, 135, 135#
60 seconds rest
One-armed floor press x 3 reps 53, 62, 70, 70,Ö
30 seconds rest
TRX Inverted Rows +50#
30 seconds

15 calories on Echo Bike
Farmerís Carry 2 laps around Shed 62 & 70# KBs -Switch arms and direction after 1 lap
Four rounds
11:35

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#
2 sets of 15 leg extensions on reverse hyper. 120# -Works well.

The back squats made my right knee sore. Iím just not built for any type of barbell squat. I need to stick to goblet squats, KB front squats, and various types of split squats.

Patrick Tonge 12-20-2021 11:19 AM

Re: The Shed 'O Pain
 
Nice work Tim-

12/17/2021- Friday
Strength:
3 x 1 3 position Snatch work
High Hang Snatch
3reps x 3sets
60-65%
*Unbroken Sets*

Below the Knee Snatch
(Not on floor)
2reps x 3sets
70-75%
*Unbroken Sets*

Snatch from Floor
1rep x 6sets
75-95%
Went at if very lite as my shoulder was hurting. stuck to 35lb bar did on at 55LB

WOD:
3 Rounds for Time:

12 Hang Power Snatch
18 Lunges
L1: (75/55)
L2: (95/65) | Front Rack Lunges
L3: (95/65) | Overhead Lunges
Again VERY Lite 35lb Bar. Did OV Lunges. 4:04 went real fast.....

Tim Babcock 12-21-2021 04:41 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#
3 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
Worked in 5 sets of 20 Flexbar Wrist Curls & 4 sets of 10 pronators

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

Tim Babcock 12-24-2021 08:47 AM

Re: The Shed 'O Pain
 
You too Patrick. Merry Christmas!

12/23/21
Climbed at Rock Mill with Ryan.

Today
12/24/21
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

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

3 sets of:
One Legged Deadlift x 8 reps 2 35# KBs
60 seconds rest
DB Bench Press x 10 reps 40# DBs
60 seconds rest
Neutral Grip Pull up x 8 reps
60 seconds rest

Three rounds for time of:
Rogue Echo Bike 0.5 miles
24 Kettlebell Swings 53#
12 Box Jumps (20″)
10:41 (1/25/17 w/Air-Dyne)
11:06 today

Banded Hip Stretches
5 ring muscle ups (1 w/8# med ball)
3 sets of 15 Reverse Hypers 120#

Tim Babcock 12-25-2021 04:10 PM

Re: The Shed 'O Pain
 
4 x 4 Interval Training on Treadmill
10 minute warmup 3.5 mph @ 1% incline
-4 minutes First interval 4 mph @ 15% heart rate peaked at 147
3 minute active rest 3.0 mph @ 0% incline
-4 minutes First interval 4 mph @ 15% heart rate peaked at 152
3 minute active rest 3.0 mph @ 0% incline
-4 minutes First interval 4 mph @ 15% heart rate peaked at 152
3 minute active rest 3.0 mph @ 0% incline
-4 minutes First interval 4 mph @ 15% heart rate peaked at 153
5 minute cool down 3.0 @ 0% incline

40 minutes total
The goal was to get my heart rate @ 90% for all 4 intervals. Not quite there. Also I felt like it took me most of the four minutes to get close to 90%. It's only supposed to take 1-2 minutes to get to 90%. A good workout regardless. Might be a once a week workout.

Tim Babcock 12-27-2021 08:56 AM

Re: The Shed 'O Pain
 
12/26/21
Climbed at Rock Mill with Jeff.

Today
12/27/21
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 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

4 sets of:
Goblet Squats x 6 reps 60# DB
60 seconds rest
One-Armed DB Bench Press x 6 reps each arm 53# KB
60 seconds rest
TRX Inverted Rows x 6 reps +15#
60 seconds rest

For time:
1 mile - Rogue Echo Bike
25 Kettlebell Swings 70#
25 Strict Pull-Ups (these took the longest)
8:55

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
5 minutes of cervical traction

Tim Babcock 12-28-2021 08:31 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, 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 88#
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 120#
5 minutes of cervical traction

Tim Babcock 12-31-2021 11:47 AM

Re: The Shed 'O Pain
 
12/30/21
Climbed at Shaker Rocks with Ryan.

Today -Birthday Benchmark Workout
12/31/21
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

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

Benchmark Exercises
1. Turkish Gets Ups 1 @ 35, 44, 53, 62, 70, & 88# each arm. Dropped the left hand 88# on the way down.
2. KB Clean & Press 3 w/35s, 2 w/44s, & 1 w/53s
3. KB Front Squats 5 @ 35s, 44s, 53s
4. 10 kettlebell swings @ 88#
5. 5 ring muscle ups 0, 0, 0, 8, 20#
6. 1 attempt at a bar muscle up -fail
7. 1 handstand push up
8. Rogue Echo Bike -Tabata Protocol, 52 calories (last year I got 53 calories)

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
5 minutes of cervical traction

Annual Video
[url]https://www.youtube.com/watch?v=AXS-8E9lLD0[/url]
WFS

Tim Babcock 01-01-2022 06:31 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:
Trapbar Squat x 8 reps 185#
60 seconds rest
KB Bench Press x 8 reps 53s
60 seconds rest
TRX Row x 8 reps
60 seconds rest

10 sandbag over the shoulder throws (50#)
20 double unders
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
Cervical Traction-5 minutes

Tim Babcock 01-02-2022 10:10 AM

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. open crimp on small wooden rung on campus board: 3 sets of 3-6-9 +5#
2. 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -25#

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

Tim Babcock 01-04-2022 04:21 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 53# (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 2 -35, 44, 53
Worked in 3 sets of 20 Flexbar Wrist Curls & 3 sets of 10 pronators

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

Tim Babcock 01-06-2022 04:25 PM

Re: The Shed 'O Pain
 
Yesterday (1/5/22)
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. open crimp on small wooden rung on campus board: 3 sets of 3-6-9 +10#
2. 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -25#

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

Today (1/6/22)
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

6 sets of:
Bulgarian Split Squat x 4 reps each leg 25# DBs
60 seconds rest
One-arm DB Bench Press x 4 reps each arm 60# DB
60 seconds rest
Neutral Grip Pull-up x 4 reps +10#
60 seconds rest

Rogue Echo Bike
10 calories :33
20 calories 2:47
30 calories 5:52
20 calories 8:18
10 calories 9:55
1 minute rest between efforts

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#

For whatever reason tonight was a bit of a grind.

Tim Babcock 01-09-2022 09:24 AM

Re: The Shed 'O Pain
 
1/8/22
Climbed at Rock Mill.

Today
1/9/22
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 185, 205, 225#
Dips
TRX Inverted Rows +50 sandbag

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
9:08

Banded Hip Stretches
-Supine PN distraction hip mobility
-Copenhagen lifts x 5 each leg
-Seated band IR pull aparts with ball
-KB hip flexor lifts with hands on wall
-Banded wall clams
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Tim Babcock 01-11-2022 04:16 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 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2 70#
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 120#


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