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Old 08-07-2022, 05:48 PM   #5541
Tim Babcock
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Location: New London  Ohio
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Re: The Shed 'O Pain

Saturday 8/6/22
Bouldered at Rock Mill with Kent and Justin. I sent a hard orange in the cave. 1.8 mile walk later.

Sunday 8/7/22
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#
Neutral 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

4 sets of:
Trapbar Deadlift x 1 rep 225# (5 reps total)
Goblet Squats x 6 reps 60#
30-60 seconds
Bench Press x 6 reps 115#
30-60 seconds
TRX Inverted Row x 6 reps +20#
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmerís Walk 2-53# KBs (up and down sidewalk)
5 rounds
13:48

1.5 mile walk in the evening.
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Old 08-10-2022, 06:27 PM   #5542
Tim Babcock
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Re: The Shed 'O Pain

Monday 8/8/22
Zone 2 walk on the treadmill. 45 minutes.

Tuesday
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

EMOM -One problem on steep wall.

Wednesday 8/10/22
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

TGUs 2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
10 KB Swings 62#
5 dips
5 Assisted Skater Squats each leg -20%
5 pullups
50 single unders
6 ab wheel roll outs
5 rounds

3 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 sets of 10 tib raises
3 sets of 20 Flexbar wrist extensions
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