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

Tim Babcock 05-16-2023 03:08 PM

Re: The Shed 'O Pain
 
Monday, May 15, 2023
Zone 2 Treadmill Walk 45 minutes
Ice Barrel three minutes 60?

Tuesday, May 16, 2023
WARM UPS
Lock 3 Shoulder Exercises
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 Turkish Get ups 53# (5 each arm)

Kettlebell Cyclone 35s
1 Double Swing
1 double clean
1 double snatch
See-saw Press
1 Double KB Front Squat
15 round EMOM

Couch Stretch
2 sets of 15 Reverse Hypers 120#
Frog Stretch
3 ring muscles
Ice barrel Dip 60? Quick Dip

Tim Babcock 05-18-2023 03:10 PM

Re: The Shed 'O Pain
 
Wednesday, 5/17/23
5, 4, 3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Small campus rung 3 sets of 3-6-9 seconds +15
2. 2-finger pocket 3 sets of 3-6-9 -10#
3. Closed Crimp 3 sets of 3-6-9 -25#

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

Thursday, 5/18/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 5 reps each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of TrapBar Deadlift x 2 reps 225#

3 sets of:
Skater Squat x 8 reps each leg -15, -10, -10#
60 seconds
BOSU Ball KB Bench Press x 8 reps 44s
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:29

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 57?

Tim Babcock 05-21-2023 08:33 AM

Re: The Shed 'O Pain
 
Saturday May 20, 2023
Bouldered at Rock Mill with Jeff and others. I had a good day. New purples, and new blues, One new orange and a new white. I also sent an orange I was working two weeks ago.

Sunday, May 21, 2023
WARM UPS
Neck Stretches
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
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of 2 Trap-bar Deadlifts @ 225#

2-3-5-2-3-5-2-3
Goblet Squats 70#
One-armed half knelling KB Press 35#
Neutral Grip Pull ups 30, 20, 10#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
14:25

Standing Broad Jump-3 attempts
1. 5? 10?
2. 6? 5?
3. 6? 6?

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Ice Barrel 60? 5 minutes

Tim Babcock 05-24-2023 04:31 PM

Re: The Shed 'O Pain
 
Monday, May 22, 2023
Zone 2 Treadmill Walk 45 minutes
Ice Barrel five minutes 60?

Tuesday, May 23, 2023
WARM UPS
Lock 3 Shoulder Exercises
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 Turkish Get ups 62# (5 each arm)

30 Minute EMOM
10 KB Swings 62#
5 dips
8 VMO goblet squats 40#
2 15? rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog Stretch
3 ring muscles
Ice barrel Dip 60? Quick Dip

Wednesday, May 24, 2023
3 problems
15, 20, 15 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Small campus rung 3 sets of 3-6-9 seconds +15
2. 2-finger pocket 3 sets of 3-6-9 -10#
3. Closed Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
5 sets of 10 push ups
Deep squat holds
10 x 1 rep Trapbar DL @ 225#

Tim Babcock 05-28-2023 11:52 AM

Re: The Shed 'O Pain
 
Saturday May 27, 2023
Bouldered at Rock Mill with Jeff and others. I had another good day. New purples, one new blue, and one new orange. I also sent an orange I was working on last week (hard).

Sunday, May 28, 2023
WARM UPS
Neck Stretches
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 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of 2 Trap-bar Deadlifts @ 225#

2-3-5-2-3-5-2-3
Goblet Squats 70#
One-armed BOSU Ball Bench Press 53#
Neutral Grip Pull ups 30, 20, 10#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
14:29

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Ice Barrel 60? 5 minutes

Tim Babcock 05-30-2023 03:42 PM

Re: The Shed 'O Pain
 
Monday, May 29, 2023
Zone 2 Treadmill Walk 45 minutes
Ice Barrel two minutes 64?

Tuesday, May 30, 2023
WARM UPS
Lock 3 Shoulder Exercises
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 Turkish Get ups 62# (5 each arm)

30 Minute EMOM
10 KB Swings 70#
5 dips
10 Alternating Skater Squats -20#
2 15? rope ascents
50 single unders
8 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog Stretch
Ice barrel Dip 65? 2 minutes

Tim Babcock 06-01-2023 03:31 PM

Re: The Shed 'O Pain
 
Wednesday, May 31, 2023
3 problems
15, 20, 15 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Small campus rung 3 sets of 3-6-9 seconds +15
2. 2-finger pocket 3 sets of 3-6-9 -10#
3. Closed Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
5 sets of 10 push ups
10 x 1 rep Trapbar DL @ 225#
Ice Barrel 3 minutes 70? (not cold enough)

Thursday, 6/1/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 5 reps each side 35, 44, 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
One-armed KB Press x 8 reps 35#
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:42

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Ice Barrel 3 minutes 64?

Tim Babcock 06-06-2023 03:13 PM

Re: The Shed 'O Pain
 
Saturday June 3, 2023
Bouldered at Rock Mill with Jeff and others. I had another good day. New purples, new blues, one new orange (sweet problem), Worked out a black with a bunch of guys and sent. First black in 5 years. Definitely soft, but I?ll take it.
1.5 mile walk later in the day.

Sunday, June 4, 2023
WARM UPS
Neck Stretches
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 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of 2 Trap-bar Deadlifts @ 225#

5 sets of:
10 alternating skater squats -20, -15, -10, -5, 0#
60 seconds
BOSU Ball KB Bench Press x 5 reps 53s
60 seconds
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#

Rogue Echo Bike x 10 calories
Farmer Carry?s 2-44# KBs (Around the house in through the garage.)
5 rounds
9:35

3 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Ice Barrel 62? 4 minutes

Monday, June 5, 2023
Zone 2 Treadmill Walk 45 minutes
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
10:35 -Lisa worked in with me a few sets. I tried level 2 today.
Ice Barrel two minutes 55 degrees

Tuesday, June 6, 2023
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 reps (5 each side) 62#

30 Minute EMOM
10 KB Swings 70#
5 dips
5 VMO goblet squats 40#
2 15? rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Ice barrel 2 minutes 53 degrees

Tim Babcock 06-08-2023 03:19 PM

Re: The Shed 'O Pain
 
Wednesday, June 7, 2023
3 problems
15, 20, 15 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 2, Workout 1 Every 60 seconds
1. Small campus rung 4 sets of 3-6-9 seconds +15
2. 2-finger pocket 4 sets of 3-6-9 -10#
3. Closed Crimp 4 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
5 sets of 10 push ups
10 x 1 rep Trapbar DL @ 225#
Ice Barrel 1 minute 59?

Thursday, 6/8/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 5 reps each side 35, 44, 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:
Alt Skater Squats x 8 reps each leg -20, -15, -10#
60 seconds
See-Saw KB Press x 8 reps each arm 35#
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Rogue Echo Bike
2 miles for time: 4:55 -Felt hard!
I got a bad cough after this. Air quality isn?t the greatest today. I don?t if contributed or not.

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Ice Barrel 2 minutes 47?

Tim Babcock 06-11-2023 08:34 AM

Re: The Shed 'O Pain
 
Saturday June 10, 2023
Bouldered at Rock Mill. No new problems. Not a very productive day. I worked on a white and in the end I couldn?t do the start. I may try it again. Repeated the black from last week.
1.5 mile walk later + mowed the lawn.

Sunday, June 11, 2023
WARM UPS
Neck Stretches
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 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of 1 Trap-bar Deadlifts @ 225#

4 sets of:
Goblet Squat x 6 reps 70# KB
60 seconds
BOSU Ball KB Bench Press x 6 reps 53s
60 seconds
Neutral Grip Pull ups x 6 reps +15, 10, 5, 0#

Rogue Echo Bike x 10 calories
Farmer Carry?s 2-53# KBs (Around the house in through the garage.)
5 rounds
10:30

3 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Ice Barrel 52? 3 minutes

Tim Babcock 06-15-2023 08:35 AM

Re: The Shed 'O Pain
 
Wednesday, June 14, 2023
Climbed at Shaker Rocks with Kent and Justin.
Later at home I walked the New London to Greenwich Rails to Trails. 7.5 miles. Hips, knees, and back were a little achy by the end but not too bad. It took a little over 2 hours. Pleasant walk. Lisa picked me up in Greenwich.
Ice Barrel 1 minute 59?

Thursday, 6/15/23
WARM UPS
Neck Stretches
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 5 reps each side 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:
Double KB Front Squat x 3 reps 35s
30 seconds
KB Press x 3 reps 35s
30 seconds
TRX Rows x 3 reps 45#
30 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
14:33

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog stretch
Ice Barrel 2 minutes 50?

Tim Babcock 06-20-2023 08:31 AM

Re: The Shed 'O Pain
 
Saturday June 17, 2023
Bouldered at Rock Mill with Jeff, Kent, and Randy. New purples and blues. Tried the oranges and one new white. Finished by doing all the purples.

Sunday, June 18, 2023
WARM UPS
Neck Stretches
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 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 35, 44, 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:
16 alternating skater squats -20, -10, 0#
60 seconds
BOSU Ball KB Bench Press x 8 reps 53s
60 seconds
Neutral Grip Pull ups x 8 reps

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
14:30

2 sets of 15 Reverse Hypers 120#
Couch Stretch
1 ring muscle ups
Frog stretch
Ice Barrel 55? 5 minutes

Monday, June 19, 2023
Zone 2 IC4 Bike Workout 45 minutes
Ice Barrel 3 minutes 53 degrees
1.25 mile walk in the evening with Lisa

Tuesday, June 20, 2023
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, 1 each arm @ 35, 53, @ 70#

30 Minute EMOM
15 KB Swings 53#
15 push ups
5 Goblet Squats 60#
2 rope ascents 15?
30 single unders
6 ab wheel roll outs
5 rounds

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
1 ring muscle up
Ice barrel 5 minutes 55 degrees

Tim Babcock 06-22-2023 04:48 PM

Re: The Shed 'O Pain
 
Wednesday, June 21, 2023
Climbed at Rock Mill with Kent. Two new purples and one new blue. I enjoyed the blue problem. Hard but doable.
Afterwards Kent and I did an hour bike ride on a bike trail in Akron. I rode his $7,000 bike. ;)

Thursday, 6/22/23
WARM UPS
Neck Stretches
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills 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

5 sets of:
Bulgarian Split Squat x 5 reps each leg 35# KB
60 seconds
Banded one arm KB Press 35# 5 reps each side
60 seconds
TRX Row x 5 reps +25# plate
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
13:58

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog stretch
Ice Barrel 3 minutes 54?

1.25 mile walk later in the evening

Tim Babcock 06-25-2023 08:17 AM

Re: The Shed 'O Pain
 
Friday, June 23, 2023
WARM UPS
Shoulder Big Three
Neck Stretches
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

Zone 2 IC4 Bike Workout 45 minutes

Ice Barrel 3 minutes 54 degrees

Saturday, June 24, 2023
Bouldered at Rock Mill with Jeff, Randy, and Justin. New purple and one new blue.

Sunday, June 25, 2023
WARM UPS
Lock 3 Shoulder Routine
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 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kneeling 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 of:
Back Squats x 8 reps 95#
60 seconds
BOSU Ball KB Bench Press x 8 reps 53s
60 seconds
Pronated/Supinated Pull Ups x 4 each

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:25

2 sets of 15 Reverse Hypers 120#
Couch Stretch
1 ring muscle ups
Frog stretch
Ice Barrel 55ยบ 5 minutes

Tim Babcock 06-29-2023 09:10 AM

Re: The Shed 'O Pain
 
Wednesday, 6/28/23
20 problems
Worked in:
5 sets of 3 dips
5 sets of 10 second 2-finger holds
5 sets of 10 pronators each arm
5 sets of 20 flexbar wrist extensions
3 sets of 15 reverse hypers 120#

Thursday, 6/29/23
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 5 reps each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of TrapBar Deadlift x 2 reps 225#

6 sets of:
Goblet Squats x 4 reps 53, 62, 70#
60 seconds
KB Press x 4 reps each arm 35#
60 seconds
TRX Rows x 4 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:30

Worked in 5 sets of TrapBar Deadlift x 2 reps 225#
2 sets of 15 Reverse Hypers 120#
1 ring muscle up
Couch Stretch
Frog stretch
Ice Barrel 3 minute 50?

Tim Babcock 07-02-2023 08:20 AM

Re: The Shed 'O Pain
 
Friday, June 30, 2023
Climbed at Rock Mill with Kent.

Saturday, July 1, 2023
Zone 2 IC4 Bike Workout 45 minutes
Ice Barrel 3 minutes 50 degrees

Sunday, July 2, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bars x 5 reps each side 35, 44, 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:
Skater Squats x 8 reps -20, -10, 0#
60 seconds
BOSU Ball KB Bench Press x 8 reps 53s
60 seconds
Neutral Grip Pull Ups x 8 reps

Rogue Echo Bike
10 calories :35
20 calories 2:41
30 calories 5:40
20 calories 7:58
10 calories 9:32
1 minute between efforts

2 sets of 15 Reverse Hypers 120#
Couch Stretch
1 ring muscle ups
Frog stretch
Ice Barrel 57? 3 minutes

Tim Babcock 07-04-2023 09:23 AM

Re: The Shed 'O Pain
 
Monday, July 3, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Deep Squat Hold
Ice Barrel 5 minutes 59 degrees

Tuesday. July 4, 2023
WARM UPS
Lock 3 Shoulder Routine
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, 1 each arm @ 35, 53, & 70#

30 Minute EMOM
10 KB Swings 70#
3 dips
VMO Goblet Squat x 5 reps 60#
2 rope ascents 15?
50 single unders
6 ab wheel roll outs
5 rounds

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Ice barrel 5 minutes 59 degrees

Tim Babcock 07-09-2023 10:08 AM

Re: The Shed 'O Pain
 
Wednesday, 7/5/23
Bouldered at Rock Mill with Kent. Good day.
3.33 mile walk later.
Drank too much at the Mexican restaurant.

Thursday, 7/6/23
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 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

4 sets of:
Rear foot elevated split squat x 6 reps 35#
60 seconds
KB Press x 6 reps each arm 35#
60 seconds
TRX Rows x 6 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-44# KBs
5 rounds
12:57

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 5 minutes 58 degrees

Friday July 7, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:56

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Deep Squat Hold
Ice Barrel 5 minutes 59 degrees

Saturday-July 8, 2023
Climbed with Kent at Shaker Rocks.
Did some top roping and leading and finished with 30 minutes of bouldering.
1.5 mile walk later.

Sunday, July 9, 2023
WARM UPS
Lock 3 Shoulder Routine
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, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bars x 5 reps each side 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
Front Squat 75#
One armed KB BOSU Ball Bench Press 53#
Ring Pull Ups 20, 10, 0#

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:00

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
Banded Forearm Stretch
Ice barrel 5 minutes 55 degrees

Tim Babcock 07-11-2023 08:30 AM

Re: The Shed 'O Pain
 
July 10, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:00

Couch Stretch
Frog stretch
Deep Squat Hole

Ice Barrel 5 minutes 55 degrees

July 11, 2023
WARM UPS
Lock 3 Shoulder Routine
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, 1 each arm @ 35, 53, @ 70#

30 Minute EMOM
10 KB Swings 70#
15 push ups
10 alt reverse lunges 2-25# DBs
2 rope ascents 15?
50 single unders
8 ab wheel roll outs
5 rounds

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
2 ring muscle ups
Ice barrel 5 minutes 56 degrees

Tim Babcock 07-24-2023 06:00 PM

Re: The Shed 'O Pain
 
Tuesday, July 18, 2023
Lander, Wyoming-Elemental Fitness
?Getting Back After It?
I?ve been under the weather for the past week or so. I?ve been tested for Covid, Flu, and RSV. All were negative. Maybe it is just a bad cold. I?ve been taking Tylenol and Aleve. Maybe I?m getting better. Anyway I was able to get in an okay workout.

WARM UPS
Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
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, 35, 45#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 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 of:
Goblet Squat x 8 reps 60# DB
60 seconds
DB Bench Press x 8 reps 45, 45, 50#
0 seconds
Cable Rows x 8 reps
60 seconds

Bouldered for an hour or so. Did a few good problems.

Thursday, July 20, 2023
Lander, Wyoming-Elemental Fitness

Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
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, 35, 45#
Neutral Grip Pull ups x 5 reps
KB Windmills 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

5 sets of:
Alt Reverse Lunge x 5 reps 40, 50, 60 2-DBs
60 seconds
Dips x 5 reps
60 seconds
Neutral Grip Pull Ups x 5 reps
60 seconds

Bouldered on a Grasshopper Board for an hour or so.
Started easy and worked my up to V5. I did 3 V5s. Started to work my way back down to V0 but got kicked out of the room because they were have a ?group class.? Let it go, Tim. Let it go.
I liked the Grasshopper Board. It seemed to be less stressful on my fingers than other system boards I have used. It was fun.

I seem to be feeling better. I hope. I?m slowly weaning myself off of Tylenol and Aleve.

July 24, 2023
Back at home. Still not feeling 100%.

Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
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#
Neutral Grip Pull ups x 5 reps 0., 10, 20#
KB Windmills 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

4 sets of:
Leg Extensions x 12 reps
60 seconds
KB Press x 6 reps 35#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:30

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog stretch

1.25 mile walk later in evening.

Tim Babcock 07-27-2023 11:08 AM

Re: The Shed 'O Pain
 
Tuesday, July 25, 2023
3 problems
10 push ups
1 Trapbar Deadlift 185#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Small campus rung 3 sets of 3-6-9 seconds +15
2. 2-finger pocket 3 sets of 3-6-9 -10#
3. Closed Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds
7 x 1 rep Trapbar DL @ 185#
Deep squat holds

Wednesday, July 26, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 on IC4 bike -45 minutes
I had to lower the resistance to maintain a heart rate less then 130 bpm.

Couch Stretch
Banded Frog stretch

Thursday, July 27, 2023
WARM UPS
Lock 3
Neck Stretches
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 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills 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

2-3-5-2-3-5-2-3
Double KB Front Squat 35s
KB Bench Press 53s
Neutral Grip Pull ups 30, 20, 10#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-44# KBs (Around house through the garage)
5 rounds
13:31

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Banded Frog stretch

Tim Babcock 07-30-2023 08:55 AM

Re: The Shed 'O Pain
 
Friday, July 28, 2023
Climbed at Rock Mill with Kent. Harder problems and recovering from illness led to not many new problems being sent.

Saturday, July 29, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Couch Stretch
Frog Stretch

Sunday, July 30, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 6 reps 0, 10, 20#
Arm Bars x 5 reps each side 35, 44, 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:
Skater Squats x 8 reps -20, -10, 0#
60 seconds
Dips x 8 reps (unbroken)
60 seconds
TRX Rows x 8 reps +15#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
One-armed Farmer?s Carry 60# (Around house through garage) 4 rounds
5 rounds
12:34

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch

Quick dip in Ice Barrel 64 degrees

Tim Babcock 08-02-2023 10:00 AM

Re: The Shed 'O Pain
 
Monday, July 31, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Couch Stretch
Frog Stretch
1.5 mile walk later with Lisa.

Tuesday, August 1, 2023
Bouldered at Rock Mll with Kent. Felt stronger. I sent the purple and orange I worked on my previous session.
1.5 mile walk later with Lisa.

Wednesday, August 2, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 6 reps 0, 10, 20#
Arm Bars x 5 reps each side 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:
Goblet Squats x 6 reps 53, 53, 62, 70#
60 seconds
See-Saw KB Press x 6 reps each arm 35s
60 seconds
Ring pull-ups x 6 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-44# KBs (Around house through the garage)
5 rounds
14:00

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch

Ice Barrel 1 minute at 48 degrees

Tim Babcock 08-06-2023 09:04 AM

Re: The Shed 'O Pain
 
Thursday, August 3, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel quick dip 59 degrees

Friday, August 4, 2023
WARM UPS
Lock 3 Shoulder Routine
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 each arm at 35, 45, 53, & 62#

10 minute EMOM
10 KBS 53#
5 Push ups

Couch Stretch
Banded Frog Stretch
Deep Squat Hold
Worked in 10 Pull Overs

Ice Barrel 1 minute 58 degrees

Saturday, August 5, 2023
Bouldered at Rock Mill with Randy, Kevin and Justin. Good day. Sent a white, an orange, and a blue I had tried on 2 previous days. Kevin gave me some key beta.

Sunday, August 6, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 6 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

5 sets of:
Elevated rear foot split squat x 5 reps each leg 35, 35, 35, 35, 45#
60 seconds
Dips x 5 reps
60 seconds
TRX Row x 5 reps +25#
60 seconds

Rogue Echo Bike
10 calories :35
20 calories 2:45
30 calories 5:50
20 calories 8:14
10 calories 9:49
1 minute between efforts

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch

Ice Barrel 57 degrees 1 minute

Tim Babcock 08-09-2023 10:39 AM

Re: The Shed 'O Pain
 
August 7, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Couch Stretch
Frog stretch

Ice Barrel 57 degrees 1 minute

August 8, 2023
3 problems
10 push ups
1 Trapbar Deadlift 185#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 2 Every 60 seconds
1. Variable Depth Edge Rail 3 sets of 3-6-9 seconds +0
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -10#
3. Closed Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds
7 x 1 rep Trapbar DL @ 185#
Deep squat holds

Ice Barrel 56 degrees 1 minute

Wednesday, August 9, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squat x 8 reps 60# DB
60 seconds
KB See-Saw Press x 8 reps 35# KBs
60 seconds
Neutral Grip Pull-ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
8:00

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch

Ice Barrel 1 minute 54 degrees

Tim Babcock 08-13-2023 07:06 AM

Re: The Shed 'O Pain
 
Thursday, August 10, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 1 minute 56 degrees

Friday, August 11, 2023
WARM UPS
Lock 3 Shoulder Routine
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 each arm at 35, 45, 53, & 62#

10 minute EMOM
10 KBS 53#
3/2 Dips (3 first 5 rounds & 2 second five rounds, 25 total)

Couch Stretch
Banded Frog Stretch

Ice Barrel 1 minute 57 degrees

Saturday, August 12, 2023
Bouldered at Rock Mill with Kevin and Ross. Flashed the new purples and blues and one new orange. Quickly sent another new orange. Worked on a white for awhile. Not even close. Finished by doing 7 purples. All but one.

Sunday, August 13, 2023
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 6 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

4 sets of 6 reps:
Elevated rear foot split squat x 6 reps each leg 35# KB
60 seconds
BOSU Ball KB Bench Press x 6 reps 53s
60 seconds
TRX Row x 6 reps +15#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
7:54

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Deep Squat Hold

Tim Babcock 08-16-2023 08:27 AM

Re: The Shed 'O Pain
 
August 14, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Couch Stretch
Frog stretch

Ice Barrel 58 degrees 1 minute

August 15, 2023
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 2 Every 60 seconds
1. Variable Depth Edge Rail 4 sets of 3-6-9 seconds +0
2. 2-finger pocket (blue hangboard) 4 sets of 3-6-9 -10#
4. Closed Crimp 4 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
12 sets of 2 dips
10 x 1 rep Trapbar DL @ 205#
Deep squat holds

Ice Barrel 54 degrees 1 minute

Wednesday, August 16, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
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:
Goblet Squat x 5 reps 44, 53, 62, 70, 70#
60 seconds
Half Kneeling KB Press x 5 reps each side 35# KBs
60 seconds
Pronated Grip Pull-ups x 5 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-44# KBs (Around house through the garage)
5 rounds
13:12

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch

Ice Barrel 1 minute 54 degrees

Tim Babcock 08-23-2023 04:53 PM

Re: The Shed 'O Pain
 
Thursday, August 17, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 1 minute 67 degrees

Friday, August 18, 2023
WARM UPS
Lock 3 Shoulder Routine
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 each arm at 35, 45, 53, & 62#

10 minute EMOM
10 KBS 53#
6 push ups

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Banded Frog Stretch

Ice Barrel 1 minute 57 degrees

Saturday, August 19, 2023
Climbed at Hinckley with Kent, Randy, and Justin. I shook off some rust and was sending the main wall routes by the end. Good conditions for August. Fun to show Randy and Justin the routes and help with beta.
2 mile walk later.

Sunday, August 20, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 6 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 of 8 reps:
Elevated rear foot split squat x 8 reps each leg 35# KB
60 seconds
BOSU Ball KB Bench Press x 8 reps 53s
60 seconds
TRX Row x 8 reps +10#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-44# KBs (Around house through the garage)
5 rounds

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Deep Squat Hold

August 21, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Couch Stretch
Frog stretch

Ice Barrel 58 degrees 1 minute

August 22, 2023
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 3, Workout 1 Every 60 seconds
1. Variable Depth Edge Rail 5 sets of 3-6-9 seconds +0
2. 2-finger pocket (blue hangboard) 5 sets of 3-6-9 -10#
3. Closed Crimp 5 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 and then 2 dips
10 x 1 rep Trapbar DL @ 205#
Deep squat holds

Ice Barrel 54 degrees 1 minute

Tim Babcock 08-27-2023 07:26 AM

Re: The Shed 'O Pain
 
Thursday, August 24, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 1 minute 56 degrees

Saturday, August 26, 2023
Bouldered at Rock Mill. Flashed 4 blues and got an additional one with a bit of work. I also flashed an orange problem. Worked some others and then finished by doing all the purples.

Sunday, August 27, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 65reps 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 of 8 reps:
Goblets Squats x 8 reps 53, 62, 70#
60 seconds
See Saw KB Press x 8 reps each arm 35s
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-53# KBs (Around house through the garage)
5 rounds
12:59

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Deep Squat Hold
Got everything done in 69 minutes.

Tim Babcock 08-30-2023 04:57 PM

Re: The Shed 'O Pain
 
August 28, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Couch Stretch
Frog stretch

Ice Barrel 48 degrees 1 minute

August 29, 2023
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 3, Workout 12Every 60 seconds
1. Variable Depth Edge Rail 5 sets of 3-6-9 seconds +0
2. 2-finger pocket (blue hangboard) 5 sets of 3-6-9 -10#
3. Closed Crimp 5 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 and then 2 dips
10 x 1 rep Trapbar DL @ 205#
Deep squat holds

Ice Barrel 54 degrees

August 30, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
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:
Alternating Skater Squats 5 each leg -20, -20, -10, -10, 0#
60 seconds
Dips x 5 reps
60 seconds
TRX Row x 5 reps +25#
60 seconds

Rogue Echo Bike
2 miles for time: 5:08 - slow

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch

Ice Barrel 1 minute 60 degrees

Tim Babcock 09-05-2023 03:49 PM

Re: The Shed 'O Pain
 
Saturday, 9/2/23
Bouldered at Rock Mill with Kent. Climbed new purples and blues. Climbed one orange and one white. Tried the slab wall. Tough. Finished by doing all the purples.

Sunday, 9/3/23
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 25, 30, 40#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squat x 8 reps 60# DB
60 seconds
BOSU Ball KB Bench Presses x 8 reps 53s
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-53# KBs
5 rounds
12:59

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 56 degrees

Monday, 9/4/23
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Deep Squat Hold
Ice Barrel 54 degrees 1 minute

Tuesday, 9/5/23
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 4, Workout1 Every 60 seconds
1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds +0
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -10#
3. Closed Crimp 3 sets of 3-6-9-12 -35#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 dips
10 x 1 rep Trapbar DL @ 205#

Ice Barrel 58 degrees 1 minute

Tim Babcock 09-11-2023 05:03 PM

Re: The Shed 'O Pain
 
September 6, 2023
WARM UPS
Lock 3 Shoulder Routine
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, 1 each arm @ 35, 53, @ 62#

30 Minute EMOM
10 KB Swings 53#
12 push ups
10 Alt Skater Squats -20, -20, -10, -10, -10#
2 rope ascents 15?
50 single unders
5 ab wheel roll outs
5 rounds

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

September 7, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Deep Squat Hold
Ice Barrel 54 degrees 1 minute

September 9, 2023
Bouldered at Rock Mill with Kent and others. Flashed the new purples and blues. Quickly did one orange and worked on another orange and a white. Finished by doing all blues but one and a few purples.

September 10, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 25, 30, 40#
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 53, 62, 70#
60 seconds
See-Saw KB Presses x 8 reps 35s
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-53# KBs
5 rounds
13:02

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 56 degrees

September 11, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Deep Squat Hold
Ice Barrel 54 degrees 1 minute

Tim Babcock 09-14-2023 04:56 PM

Re: The Shed 'O Pain
 
Tuesday, 9/12/23
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 4, Workout 2 Every 60 seconds
1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds +0
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -10#
3. Closed Crimp 3 sets of 3-6-9-12 -35#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 dips
10 x 1 rep Trapbar DL @ 205#

Ice Barrel 54 degrees 1 minute

Wednesday, 9/13/23
Warm UPS
Lock 3 Shoulder Routine
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 alternating @ 53#

30 Minute EMOM
10 KB Swings 62#
15 push ups
10 Alt Skater Squats -20, -20, -10, -10, -10#
2 rope ascents 15?
50 single unders
6 ab wheel roll outs
5 rounds

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Ice Barrel 58 degrees 1 minute

September 14, 2023
Warm UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 59 degrees 1 minute

Tim Babcock 09-20-2023 03:05 PM

Re: The Shed 'O Pain
 
Saturday, September 16, 2023
Climbed at Hinckley with Kent and Randy. Main Wall. Good conditions and climbed well.

Sunday, September 17, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 25, 30, 40#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Double KB Front Squat x 5 reps 35s
60 seconds
One Armed BOSU Ball KB Bench Press x 5 reps 53#
60 seconds
Neutral Grip Pull ups x 5 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
One Armed Farmer?s Carry 62# KB
5 rounds (Start and finish with Push)
12:15

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 50 degrees

Monday, September 18, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes -33

Couch Stretch
Frog stretch

Ice Barrel 58 degrees 1 minute

Tuesday, September 19, 2023
2 Problems
2 Trapbar Deadlifts @ 205#
10 push ups
10 pronators each arm
5 rounds

2 Problems
15 Band Pull Aparts
20 Flexbar Wrist Extension
3 rounds

Wednesday, September 20, 2023
WARM UPS
Lock 3 Shoulder Routine
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
12 @ 53# (6 each arm)

15 rounds of:
EMOM
Armor Building Complex 3-1-2 35# KBs (Last round w/44s)
3 cleans
1 press
2 front squats

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 62 degrees

Tim Babcock 09-27-2023 05:06 PM

Re: The Shed 'O Pain
 
Thursday, September 21, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes -33

Couch Stretch
Frog stretch

Saturday, September 23, 2023
Climbed at Rock Mill with some of the regulars. Climbed the 4 new blues and 2 of the new whites. Been a long time since I?ve done 2 whites in one session.

Sunday, September 24, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 25, 30, 40#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Reverse Alternating Lunges x 6 reps 2 25# DBs
60 seconds
Dips x 3 reps
60 seconds
Pull ups x 3 reps (Pronated 2 sets +20#, Supinated 2 sets +20#, 4 sets Ring Pull ups 20, 20, 10, 0#)
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-53# KBs
5 rounds
12:45

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 54 degrees

Monday, September 25, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes -33

Couch Stretch
Frog stretch

Ice Barrel 60 degrees 1 minute

Tuesday, 9/26/23
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Variable Depth Edge Rail 3 sets of 3-6-9 seconds 0, 5, 10#
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -20, -15, -10
3. Closed Crimp 3 sets of 3-6-9-12 -45, -35, -25#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 dips
10 x 1 rep Trapbar DL @ 205#

Ice Barrel 60 degrees 1 minute

Wednesday, September 27, 2023
WARM UPS
Lock 3 Shoulder Routine
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
144 @ 53# (7 each arm)

20 rounds of:
EMOM
Armor Building Complex 3-1-2 35# KBs
3 cleans
1 press
2 front squats

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 58 degrees


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