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Old 09-14-2017, 03:56 PM   #4539
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,525
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 Floor Press x 5 reps 53# KBs
Rest 30 seconds
TGUs x 3-3-3-2-1/35, 44, 53, 62, 71#
Rest 30 seconds

B.
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
10 minute EMOM w/35# KBs

1 sloper campus lap
10 externally rotated band pull aparts (5 rounds)
10 rounds
EMOM
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