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Old 11-09-2023, 05:56 PM   #5681
Tim Babcock
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Re: The Shed 'O Pain

New River Trip
Good trip with good weather.
Randy and Kent

Friday, November 3, 2023
Bubba City
Wunderkind 5.6
Hi-C 10a
My Sister Makes Cluster Bombs 11c
St Pauli Girl 10b
Fired for Sandbagging 12a 2nd go

Saturday, November 4, 2023
Insistent irony 10c
Look Who?s Pulling 11a
Sheer Energy 11a 2nd go
Face It Bubba 11a TR Clean

Sunday, November 5, 2023
George of the Gorge 5.9 2 laps
Freaky Stylee 12a
Lead two times clean. 👍

Monday, November 6, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 48 degrees

Tuesday, November 7, 2023
WARM UPS
Lock 3 Shoulder Routine
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
3/2/1 Turkish Get ups each side 35, 53, 70#

15 minute EMOM
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

Couch Stretch
Frog stretch
3 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Ice Barrel 52 degrees

Wednesday, November 8, 2023
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Variable Depth Edge Rail 3 sets of 3-6-9 seconds +0, 5, 10#
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -20, -15, 10#
3. Small Campus Rung Crimp 3 sets of 3-6-9 +15#

Worked in:
10 sets of 10 band pull aparts
5 sets of 5 dips
5 sets x 2 reps Trapbar DL @ 225#

Ice Barrel 54 degrees

Thursday, November 9, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 50 degrees
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Old 11-12-2023, 09:48 AM   #5682
Tim Babcock
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Re: The Shed 'O Pain

Saturday, November 11, 2023
Bouldered in the Shed with Randy. Sent many of my harder problems. Randy did quite well. Good conditions.
25+ problems

Sunday, November 12, 2023
WARM UPS
Lock 3 Shoulder Routine
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
ATG Split Squat x 8 each leg 35# kb
Back Extension x 8 reps
60 seconds
One-armed DB Bench Press x 8 reps 60# (did 6 reps on last two sets)
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-53# KBs
5 rounds
14:00

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel - quick dip 43 degrees
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Old 11-19-2023, 09:11 AM   #5683
Tim Babcock
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Re: The Shed 'O Pain

Monday, November 13, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 50 degrees 1 minute

Tuesday, November 14, 2023
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 4, Workout 1 Every 60 seconds
1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds 0, 5, 10#
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -20#
3. Half Crimp on small campus rung 3 sets of 3-6-9-12 +20#

Worked in:
10 sets of 10 band pull aparts
5 sets of 5 dips
5 x 2 reps Trapbar DL @ 225#
Ice Barrel 42 degrees

Wednesday, November 15, 2023
WARM UPS
Lock 3 Shoulder Routine
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
10 Turkish Get ups @53#
3:55

20 minute EMOM
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Ice Barrel 43 degrees

Thursday, November 16, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel minute

Saturday, November 18, 2023
Bouldered at Rock Mill with Jeff, Randy, and others. Lots of new problems. I did a few good ones. Several blues, one orange, and one white.

Sunday, November 12, 2023
WARM UPS
Lock 3 Shoulder Routine
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Same side loaded dumbbell Bulgarian split squat x 6 reps each leg 35, 35, 45, 45#
Back Extension x 6 reps + 25#
60 seconds
One-armed DB BOSU Ball Bench Press x 6 reps 53#
60 seconds
Neutral Grip Pull ups x 6 reps +20, +15, +10, +5#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-53# KBs
5 rounds
13:25

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel - 1 minute 46 degrees
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Old 11-23-2023, 09:43 AM   #5684
Tim Babcock
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Re: The Shed 'O Pain

Monday, November 20, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 42 degrees

Tuesday, November 21, 2023
WARM UPS
Lock 3 Shoulder Routine
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
10 Turkish Get ups 35, 53, 62, 62, 62#

Ten rounds:
10 kettlebell swings
35, 44, 53, 62, 70, 70, 62, 53, 44, 35#
Dips
1-2-3-4-5-5-4-3-2-1
Alternate between swings and dips on the minute.

KB Press
(3@35#, 2@45#, 1@53#) X 2 rounds

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Ice Barrel 42 degrees

Wednesday, November 22, 2023
Bouldered at Rock Mill with Kent, Randy, and Justin. Sent a few good problems.

Thursday, November 23, 2023
WARM UPS
Lock 3 Shoulder Routine
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Heels Elevated Goblet Squat x 8 reps 60#
Seated Good Mornings x 8 reps 2 40# DBs
60 seconds
One-armed KB Bench Press x 8 reps each arm 53#
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-53# KBs
5 rounds
13:10

2 sets of 15 Reverse Hypers 120#
2 sets of Standing Wall Tib Raises x 10 reps
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel - 48 degrees 1 minute

Happy Thanksgiving!
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Old 11-26-2023, 09:42 AM   #5685
Tim Babcock
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Re: The Shed 'O Pain

Friday, November 24, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 42? Quick Dip

Saturday, November 25, 2023
Bouldered at Rock Mill with Kent, Randy, and Jason.
2.2 mile walk later in the afternoon.

Sunday, November 26, 2023
WARM UPS
Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
90/90 Push-ups 15 reps each side
Monster Walks
Pullover 15 reps 25#
Standing Tibialis Raise 25 reps
FHL Calf Raise 25 reps
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-5 band dislocates
-Seated Rear Delt Raises 10 reps each side 10#
10 Pronators
3 rounds

5 sets of:
Same side loaded dumbbell Bulgarian split squat x 5 reps each leg 35, 45, 53, 53, 53#
Seated Good Morning x 5 reps 40# DBs
60 seconds
Dips x 5 reps
60 seconds
TRX Rows x 5 reps +25
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-53# KBs
5 rounds
13:45

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel - quick dip 46 degrees
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Old 12-03-2023, 11:07 AM   #5686
Tim Babcock
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Re: The Shed 'O Pain

Monday, November 27, 2023
WARM UPS
Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
90/90 Push-ups 15 reps each side
Thoracic Spine Extension with Foam Roller
Standing Tibialis Raise 25 reps
FHL Calf Raise 25 reps
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch

Tuesday, November 28, 2023
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
Variable Depth Edge Rail 1 sets of 3-6-9 seconds +0, 5, 10#
2-finger pocket (blue hangboard) 1 sets of 3-6-9 -20#
Small Campus Rung Crimp 3 sets of 3-6-9 +15#

Variable Depth Edge Rail 1 sets of 3-6-9 seconds +5#
2-finger pocket (blue hangboard) 1 sets of 3-6-9 -15#
Small Campus Rung Crimp 3 sets of 3-6-9 +15#

Variable Depth Edge Rail 1 sets of 3-6-9 seconds +10#
2-finger pocket (blue hangboard) 1 sets of 3-6-9 -10#
Small Campus Rung Crimp 3 sets of 3-6-9 +15#

Worked in:
10 sets of 10 band pull aparts
10 sets of 10 push ups
10 x 1 rep Trapbar DL @ 225#

Wednesday
WARM UPS
Lock 3 Shoulder Routine
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
10 Turkish Get ups 35, 53, 62, 62, 70#

Ten rounds:
10 kettlebell swings
35, 44, 53, 62, 70, 70, 62, 53, 44, 35#
KB Press
(3/35, 2/45, 1/53) x 3 rounds
Alternate between swings and presses on the minute.

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch

Thursday, November 30, 2023
WARM UPS
Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
90/90 Push-ups 15 reps each side
Thoracic Spine Extension with Foam Roller
Standing Tibialis Raise 25 reps
FHL Calf Raise 25 reps
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch


Saturday, December 2, 2023
Bouldered at Rock Mill with Jeff, Kent, and others. Sent the two new blues and one white. Close to one orange. Back spasm midway through. Feels better but will be careful.

Sunday, December 3, 2023
WARM UPS
Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
90/90 Push-ups 15 reps each side
Monster Walks
Pullover 15 reps 25#
Standing Tibialis Raise 25 reps
FHL Calf Raise 25 reps
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Armbars 5 reps each side 35, 45, 53##
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Seated Rear Delt Raises 10 reps each side 10#
10 Pronators
3 rounds

3 sets of:
KB Front Squats x 8 reps
Seated Good Morning x 8 reps 40# DBs
60 seconds
Dips x 8 reps
60 seconds
Pronated pull ups x 4 reps + Supinated Pull ups x 4 reps
60 seconds

Rogue Echo Bike
2 miles for time: 4:55

Treadmill
On the minute
15 seconds rest, 45 seconds rest
15 degrees incline
7.5 mph

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel - one minute 53 degrees
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