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Old 09-19-2021, 07:16 AM   #5377
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. One new blue problem, three new oranges, and one new white (flash).

Today (9/19/21)
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

6 sets:
Double KB Romanian Deadlift x 4 reps (band around knees) 62 + 70# KBs
30 seconds rest
Half Kneeling KB Press x 4 reps each arm 35, 35, 35, 44, 44, 44#
30 seconds rest
Offset hands Pull up x 4 reps (alt. hands)
30 seconds rest

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed + fire ring + tree (1 62# & 70# KB, alt hand each round)
4 rounds
8:47

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
1 muscle up
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