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Old 06-18-2021, 07:30 AM   #5331
Tim Babcock
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Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6 ea
Toe Touch Squat to Stand: 8

30 Minuite EMOM
8 calories Rogue Echo Bike
1 15’ Rope Ascent
4 dips
10 kettlebell swings 62#
15 double unders
6 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stand
12 Hanging Hip Touches, Alternating Arms
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Old 06-20-2021, 08:37 AM   #5332
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Re: The Shed 'O Pain

Saturday 6/19/21
Bouldered at Rock Mill with Kent and Keith. 2 blues and 2 oranges. Close on an additional orange and a white problem.

Today
6/20/21
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#
Thoracic Bridges x 10 reps
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#
KB Press 35# KBs
Neutral Grip Pull Ups 10, 20, 30#

Rogue Echo Bike
10 rounds
60 seconds work/60 seconds rest
155 calories, 4.25 miles, 65-70 rpm

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
10 Hanging Hip Touches, Alternating Arms
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Old 06-23-2021, 07:37 AM   #5333
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Re: The Shed 'O Pain

6/22/21
Bouldered at Rock Mill with Kent. Sent one new blue, two new oranges, and two new whites.

6/23/21
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

Turkish Get Ups
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 kettlebell Swings 1-2
Rest 2-3
3-4 1 muscle up
4-5 1 muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Worked in the Standing Long Jump Assessment (Dan John)
6'8"
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Old 06-25-2021, 08:45 AM   #5334
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Re: The Shed 'O Pain

Saturday 6/24/21
Climbed at Kelley’s Island with Norm, Robert, Nahomi, and Ben. Did a little bouldering and several top ropes. Exploring the possibility of climbing at Kelley’s. Short top ropes on a vertical quarry cliff. Very hot but fun.

Today
6/25/21
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#
Thoracic Bridges x 10 reps
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
Back Squat 115, 135, 155
Dips 0, 10, 20#
Off Set Pull Ups +0#

Rogue Echo Bike x 15 calories
Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.)
4 rounds
9:23

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
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Old 06-27-2021, 07:54 AM   #5335
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Re: The Shed 'O Pain

Saturday 6/26/21
Bouldered at Rock Mill with Kent. One new blue and one new orange. Orange problem was hard. I spent 30 minutes working it out. Satisfying send.

Today 6/27/21
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 3 reps 225#-4 sets/245#-4 sets
30 seconds
KB Press x 3 reps 35, 35, 35, 35, 44, 44, 44, 44#
30 seconds
TRX Rows x 3 reps +50#
30 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:41
30 calories 5:40
20 calories 7:54
10 calories 9:26 Might be a PR
1 minute rest between efforts

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

A few Candlestick roll to stands
10 Hanging Hip Touches, Alternating Arms
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Old 06-30-2021, 08:28 AM   #5336
Tim Babcock
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Re: The Shed 'O Pain

6/29/21
Climbed at Rock Mill with Norm and Kent. One new blue and one new orange. Solid problems.

Today
6/30/21
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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Back Squat X 5 reps 115, 125, 135, 145, 155#
30 seconds
Banded DB Bench Press x 5 reps 40s w/1” band
30 seconds
Sloper Campus Lap x 2

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:15

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
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Old 07-01-2021, 07:44 AM   #5337
Tim Babcock
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Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
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Old 07-12-2021, 07:48 AM   #5338
Tim Babcock
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Re: The Shed 'O Pain

Took a week off to vacation in New Hampshire and Maine. We visited my dad in NH and then went to Bar Harbor and Acadia National Park. We did some hiking and took a Whale Watch tour. We saw several humpbacks. Pretty cool.

7/2/21 (before trip)
Bouldered at Rock Mill with Kent and Ryan.

7/11/21 (after trip)
Bouldered at Rock Mill. Two new blues.

Today
7/12/21
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
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
Back Squat 95, 115, 135#
Floor Press 53, 62, 70#
Neutral Grip Pull Up on Rings 0, 10, 20#

Rogue Echo Bike x 10 calories
Box Jumps x 10 reps 20”
Push Ups x 10 reps
5 rounds
11:36

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

A few Candlestick roll to stands
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Old 07-13-2021, 07:31 AM   #5339
Tim Babcock
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Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
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Old 07-15-2021, 07:39 AM   #5340
Tim Babcock
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Re: The Shed 'O Pain

7/14/21
Climbed at Rock Mill with Kent. Two new blues, two oranges, and one white.

Today
7/15/21
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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 3 reps 215#
30 seconds
KB Press x 3 reps 35s
30 seconds
TRX Row x 3 reps +50#
30 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:21

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
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