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Old 09-12-2021, 07:52 AM   #5373
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,555
Re: The Shed 'O Pain

Yesterday
Climbed at Rock Mill with Kent. Two new blue problems.

Today (9/12/21)
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 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
Trapbar Deadlift 225, 235, 245#
Dips 0, 10, 20#
Pronated Grip Pull Ups 0, 10, 20#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
8:09

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