View Single Post
Old 04-11-2021, 07:27 AM   #5295
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,426
Re: The Shed 'O Pain

4/10/21
Bouldered at Rock Mill with Kent.

4/11/21
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#
Kneeling 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
Trap-bar Deadlift 185, 205, 225# (1 w/245, 1 w/275# at the end)
One-Armed KB Press 53, 62, 70#
TRX Inverted Row +50 Sandbag

Rogue Echo Bike x 15 calories
Farmerís Walk + Waiters Walk around Shed 35 up + 53 down (switch arms and direction each round)
4 rounds
9:11

Banded Hip Stretches
5 ring muscle ups
4 sets of 25 Reverse Hypers 160#
__________________
54/5'11"/165
  Reply With Quote