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Old 04-01-2021, 08:28 AM   #5291
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,426
Re: The Shed 'O Pain

3/31/21
Bouldered at Rock Mill with Kent

4/1/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
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
rear foot elevated split squat 25# DBs
One Arm Floor Press 53, 62, 70#
Neutral Grip Pull Up +20#

Rogue Echo Bike
Reverse Tabata
10/20 x 8 sets
33 calories

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#
5 ring muscle ups

Back started acting up a bit. We'll see what the next few days bring.
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54/5'11"/165
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