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Old 05-21-2018, 03:25 PM   #4701
Tim Babcock
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Re: The Shed 'O Pain

2 problems
10 push ups
2-finger hang x 10 sec -20#, -20#, -10#, -10#, 0#
10 pronators each arm
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -15# -10# next time
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 (large 2-finger) -35# -25# next time
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +0# +10# next time

Worked in Ring Dip ladder -2-3-5-2-3-5-2-3
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose
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Old 05-22-2018, 03:15 PM   #4702
Tim Babcock
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Re: The Shed 'O Pain

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

A.
5 sets of:
Hexbar Deadlift x 1 rep 225#
45 seconds rest
DB Bench Press x 10 reps 40# DBs
45 seconds rest
Supported Batwings x 6 reps 35# KBs
45 seconds rest

B.
Air-Dyne
8 x (60s on 60s off)
16 minutes
Load Indicator: 5.5

3 negative only chin ups
20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds
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Old 05-23-2018, 03:37 PM   #4703
Tim Babcock
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Re: The Shed 'O Pain

3 problems
Push ups 15, 20, 15
2-finger hang x 10 sec -20#, -10#, 0#
10 pronators each arm
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -25#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +10# next time

Worked in 5 sets of 5 KB Presses 35#
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose

Finished up with 11 minute rice bucket routine.
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Old Yesterday, 04:21 PM   #4704
Tim Babcock
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Re: The Shed 'O Pain

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Hexbar Deadlift x 1 rep
45 seconds rest
Double KB Floor Press x 6 reps
45 seconds rest
Ab Wheel Roll Out x 10 reps
45 seconds rest
5 rounds

B.
Air-Dyne
9 x (60s on 60s off)
18 minutes
Load Indicator: 5.5

1 strict ring muscle up
10 wrist extension 25#
5 rounds
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