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Old 10-24-2021, 07:37 AM   #5397
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,578
Re: The Shed 'O Pain

Yesterday 10/23/21
Climbed at Rock Mill with Kent. Four new blue problems and one white problem. Lots of new problems up. Not enough energy to get on everything I wanted to. Hopefully next weekend.

Today (10/24/21)
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

8 sets:
Reverse Alternating Lunges x 3 reps each leg
30 seconds rest
DB Press x reps 40#
30 seconds rest
TRX Inverted Row x 3 reps +#50
30 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2 53# KBs
5 rounds
8:47

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
5 muscle ups
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54/5'11"/165
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