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Old 12-05-2017, 03:28 PM   #4591
Tim Babcock
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Re: The Shed 'O Pain

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44#
6 strict pull ups (0, 10)
3 Arm Bars each arm 35, 44#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 27.5#
2 rounds

1 TGU each arm 35, 44, 53, 62, 71#
20 kettlebell swings 35, 44, 53, 62, 71#
5 one-armed floor presses each arm 35, 44, 53, 62, 62#
5 supine ring rows
5 rounds
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Old 12-06-2017, 05:18 PM   #4592
Tim Babcock
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Re: The Shed 'O Pain

2 problems
10 push ups
2-finger hang 5, 10, 15, 10, 5 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +2.5#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:3 sets -17.5

Worked in:
KB Presses-Ladders (1-2-3) X 4 -First set w/35#, the rest w/44# 24 reps total
Deep squat holds
Deep Knee Bend to Kneeling
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Old 12-07-2017, 05:04 PM   #4593
Tim Babcock
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Re: The Shed 'O Pain

Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 30#
3 rounds

2-3-5-2-3-5-2-3
Kettlebell Swings 88#
Ab Roll Outs
Ring Dips

10 minute EMOM 35# KBs
1 double kettlebell swing
1 double kettlebell snatch
1 double kettlebell clean
1 double kettlebell press
1 double kettlebell front squat
Sounds like a lot but it was very doable. Something to build on.

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
Reclining Hero Pose
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
Reclining Hero Pose
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
Reclining Hero Pose
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
Reclining Hero Pose
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other
Reclining Hero Pose
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Old 12-10-2017, 09:08 AM   #4594
Tim Babcock
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Re: The Shed 'O Pain

Yesterday
Bouldered at Rock Mill with Jeff and Brad.

Today
Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
KB Deadlift x 8 reps 88#
Rest 45 seconds
Push-Ups x 15 reps
Rest 45 seconds
Alternating Dumbbell Reverse Lunge x 10 reps 2-25# DBs
Rest 45 seconds

For time:
2 mile Air-Dyne
immediately followed by…
Five rounds of:
6 Strict Pull-Ups
12 Goblet Squats
immediately followed by…
100 double unders
20:37

A little stretching to cool down.
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Last edited by Tim Babcock : 12-10-2017 at 09:29 AM.
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Old 12-11-2017, 04:56 PM   #4595
Tim Babcock
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Re: The Shed 'O Pain

2 problems
10 push-ups
2-finger hang 5, 10, 10, 10, 10 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 +2.5#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:4 sets -17.5

Worked in:
Ring dips 2-3-5-2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling
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Old 12-12-2017, 04:50 PM   #4596
Tim Babcock
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Re: The Shed 'O Pain

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

4 sets of:
Kettlebell Deadlift x 10 reps 88#
30 seconds rest
TGUs x 2 each arm 35, 44, 53, 62
30 seconds rest
One arm KB Floor Press x 5 reps each arm 35, 44, 53, 62
30 seconds rest

10 minute EMOM 35# KBs
1 double kettlebell swing
1 double kettlebell snatch
1 double kettlebell clean
1 double kettlebell press
1 double kettlebell front squat
X2 on the odd minutes. (15 total rounds)

Extra Credit
1 strict ring muscle up
20 wrist extensions w/Flexbar
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Old 12-13-2017, 05:00 PM   #4597
Tim Babcock
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Re: The Shed 'O Pain

2 problems
10 push-ups
2-finger hang 5, 10, 10, 10, 10 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 +0#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:4 sets -17.5

Worked in:
Ring dips 2-3-5-2-3-5-2-3 (25 total)
Reclining Hero Pose
Deep Knee Bend to Kneeling to Standing
Deep squat holds
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Old Yesterday, 09:23 AM   #4598
Tim Babcock
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Re: The Shed 'O Pain

Yesterday:
Bouldered at Rock Mill. Sent an orange I was working last week. Also sent a couple of new blues and a new orange. Worked out the moves to a nice white problem. Would love to send it.

Today:
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Single Leg Romanian Deadlift x 5 reps each leg 35, 44, 53, 62, 62#
45 seconds rest
One-armed Kettlebell Bench Press x 5 reps 35, 44, 53, 53, 53#
45 seconds rest
Ab Roll-Outs x 10 reps
45 seconds rest

Air-Dyne
5 x (60s on 60s off)
10 minutes
Load Indicator: 5.5
6 rounds next time.

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other

A couple of additional muscle ups.
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Last edited by Tim Babcock : Yesterday at 09:44 AM.
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