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Old 09-10-2017, 08:18 AM   #4535
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. Afterwards, Lisa, Jeff and I went to the Kent Airport Airshow. Fun.

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
DB Bench Press x 10 reps 40#
30 seconds rest
Ab Wheel Roll Outs x 10 reps
30 seconds rest

Double kettlebell swings x5 reps
Double kettlebell snatches x5 reps
Double kettlebell cleans x5 reps
Double kettlebell front squats x5 reps
E3MOM for 15 minutes
35 pound KBs
Tough!

1 strict muscle up
10 external rotation band pull aparts
mobility work
5 rounds

I was able to do a strict ring muscle up with a 20# med ball between my feet and a strict bar muscle up today. I haven't been able to do those for a while.
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