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Old 09-05-2023, 03:49 PM   #5671
Tim Babcock
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Re: The Shed 'O Pain

Saturday, 9/2/23
Bouldered at Rock Mill with Kent. Climbed new purples and blues. Climbed one orange and one white. Tried the slab wall. Tough. Finished by doing all the purples.

Sunday, 9/3/23
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 25, 30, 40#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squat x 8 reps 60# DB
60 seconds
BOSU Ball KB Bench Presses x 8 reps 53s
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
12:59

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 56 degrees

Monday, 9/4/23
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Deep Squat Hold
Ice Barrel 54 degrees 1 minute

Tuesday, 9/5/23
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 4, Workout1 Every 60 seconds
1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds +0
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -10#
3. Closed Crimp 3 sets of 3-6-9-12 -35#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 dips
10 x 1 rep Trapbar DL @ 205#

Ice Barrel 58 degrees 1 minute
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Old 09-11-2023, 05:03 PM   #5672
Tim Babcock
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Re: The Shed 'O Pain

September 6, 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 each arm @ 35, 53, @ 62#

30 Minute EMOM
10 KB Swings 53#
12 push ups
10 Alt Skater Squats -20, -20, -10, -10, -10#
2 rope ascents 15?
50 single unders
5 ab wheel roll outs
5 rounds

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

September 7, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Deep Squat Hold
Ice Barrel 54 degrees 1 minute

September 9, 2023
Bouldered at Rock Mill with Kent and others. Flashed the new purples and blues. Quickly did one orange and worked on another orange and a white. Finished by doing all blues but one and a few purples.

September 10, 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 25, 30, 40#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squat x 8 reps 53, 62, 70#
60 seconds
See-Saw KB Presses x 8 reps 35s
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
13:02

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 56 degrees

September 11, 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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Deep Squat Hold
Ice Barrel 54 degrees 1 minute
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Old 09-14-2023, 04:56 PM   #5673
Tim Babcock
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Re: The Shed 'O Pain

Tuesday, 9/12/23
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 4, Workout 2 Every 60 seconds
1. Variable Depth Edge Rail 3 sets of 3-6-9-12 seconds +0
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -12 -10#
3. Closed Crimp 3 sets of 3-6-9-12 -35#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 dips
10 x 1 rep Trapbar DL @ 205#

Ice Barrel 54 degrees 1 minute

Wednesday, 9/13/23
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 alternating @ 53#

30 Minute EMOM
10 KB Swings 62#
15 push ups
10 Alt Skater Squats -20, -20, -10, -10, -10#
2 rope ascents 15?
50 single unders
6 ab wheel roll outs
5 rounds

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Ice Barrel 58 degrees 1 minute

September 14, 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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 59 degrees 1 minute
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Old 09-20-2023, 03:05 PM   #5674
Tim Babcock
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Re: The Shed 'O Pain

Saturday, September 16, 2023
Climbed at Hinckley with Kent and Randy. Main Wall. Good conditions and climbed well.

Sunday, September 17, 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 25, 30, 40#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Double KB Front Squat x 5 reps 35s
60 seconds
One Armed BOSU Ball KB Bench Press x 5 reps 53#
60 seconds
Neutral Grip Pull ups x 5 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
One Armed Farmer?s Carry 62# KB
5 rounds (Start and finish with Push)
12:15

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 50 degrees

Monday, September 18, 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

Zone 2 IC4 Bike Workout 45 minutes -33

Couch Stretch
Frog stretch

Ice Barrel 58 degrees 1 minute

Tuesday, September 19, 2023
2 Problems
2 Trapbar Deadlifts @ 205#
10 push ups
10 pronators each arm
5 rounds

2 Problems
15 Band Pull Aparts
20 Flexbar Wrist Extension
3 rounds

Wednesday, September 20, 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
12 @ 53# (6 each arm)

15 rounds of:
EMOM
Armor Building Complex 3-1-2 35# KBs (Last round w/44s)
3 cleans
1 press
2 front squats

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 62 degrees
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Old 09-27-2023, 05:06 PM   #5675
Tim Babcock
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Re: The Shed 'O Pain

Thursday, September 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

Zone 2 IC4 Bike Workout 45 minutes -33

Couch Stretch
Frog stretch

Saturday, September 23, 2023
Climbed at Rock Mill with some of the regulars. Climbed the 4 new blues and 2 of the new whites. Been a long time since I?ve done 2 whites in one session.

Sunday, September 24, 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 25, 30, 40#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Reverse Alternating Lunges x 6 reps 2 25# DBs
60 seconds
Dips x 3 reps
60 seconds
Pull ups x 3 reps (Pronated 2 sets +20#, Supinated 2 sets +20#, 4 sets Ring Pull ups 20, 20, 10, 0#)
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-53# KBs
5 rounds
12:45

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 54 degrees

Monday, September 25, 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

Zone 2 IC4 Bike Workout 45 minutes -33

Couch Stretch
Frog stretch

Ice Barrel 60 degrees 1 minute

Tuesday, 9/26/23
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 -12 -20, -15, -10
3. Closed Crimp 3 sets of 3-6-9-12 -45, -35, -25#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 dips
10 x 1 rep Trapbar DL @ 205#

Ice Barrel 60 degrees 1 minute

Wednesday, September 27, 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
144 @ 53# (7 each arm)

20 rounds of:
EMOM
Armor Building Complex 3-1-2 35# KBs
3 cleans
1 press
2 front squats

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 58 degrees
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Old 10-01-2023, 07:59 AM   #5676
Tim Babcock
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Re: The Shed 'O Pain

Thursday, September 28, 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

Zone 2 IC4 Bike Workout 45 minutes -33

Couch Stretch
Frog stretch

Saturday, September 30, 2023
Bouldered at Rock Mill with Kent, Randy, and others.
Quickly sent the new purples, blues, and one orange. Worked a few harder problems for awhile and then repeated several blues and one orange.

Sunday, October 1, 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 25, 30, 40#
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
Skater Squats -20, -10, 0#
BOSU KB Bench Press 53s
Neutral Grip Pull Up 30, 20, 10#

Rogue Echo Bike 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:07

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups (1 w/8#)
Couch Stretch
Frog stretch
Ice Barrel 1 minute 53 degrees
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