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Old 09-05-2017, 03:49 PM   #4532
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,522
Re: The Shed 'O Pain

Yesterday
Bouldered at Rock Mill with Jeff.

Today
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds
5 sets of:

Deadlift x 1 rep 225#
30 seconds rest
Floor Press x 5 reps 35, 44, 53, 53, 53#
30 seconds rest
Ring Rows x 5 reps 0, 5, 10, 15, 20#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, 15 minute EMOM

1 strict ring muscle up
10 external band pull aparts
mobility work
5 rounds
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51/5'11"/165
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