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Old 03-17-2017, 08:49 AM   #4418
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,357
Re: The Shed 'O Pain

10 Bulgarian Goat Bag Swings 45, 53, 62#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

1 deadlift @ 225#

A.
5 sets
Box Jumps x 5 reps 24
60 seconds rest
Deadlift x 1 rep @ 275#
60 seconds rest
Bottoms Up KB Press x 5 each arm 20#
60 seconds rest

B.
Complete as many rounds and reps as possible in 8 minutes of:
1 ring muscle up + 5 ring dips
5 Push-Ups
10 Kettlebell Swings 53#
5 rounds

VooDoo Floss on elbows.

I was a little worried about 275 on the deadlift today. I am pleasantly surprised at the ease the bar went up. Two more workouts at 225 and time to max. We will see how effective this program was.
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