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Old 03-30-2021, 06:18 PM   #5290
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,434
Re: The Shed 'O Pain

3/27/21
Bouldered at Rock Mill with Kent

3/28/29
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
Single Leg Deadlift
Banded Overhead Press w/ 2-35# KBs
TRX Row +50#

Rogue Echo Bike
10 calories :36
20 calories 2:50
30 calories 5:51
20 calories 8:15
10 calories 9:46
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

5/28-5/30
Trip to New with wife. Lots of hiking and a little climbing. Climbed Team Machine (12a) clean on TR. Great conditions for technical slab.

Workout today when I got home.
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

10 Turkish gets up @ 53#
100 kettlebell swings @ 53# 4:46

10 minute EMOM
10 push ups + 10 band pull aparts

Band Hip Stretches
2 sets of 15 Reverse hypers @ 210#
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54/5'11"/165
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