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Old 09-12-2017, 03:29 PM   #4537
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,529
Re: The Shed 'O Pain

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

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 30 seconds
KB See-Saw Shoulder Press x 10 reps (5 reps each arm) 35, 35, 44#, 35, 35#
Rest 30 seconds
KB Overhead Reverse Lunge x 5 reps each leg (one 35# KB)
Rest 30 seconds

B.
For time:
1 mile Air-Dyne
60 Kettlebell Swings
30 Push-Ups
100 Double Unders
8:53

1 strict ring muscle up
10 externally rotated band pull aparts
Kneeling internal hip stretch
5 rounds

1 strict bar muscle up
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