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Old 08-18-2017, 08:33 AM   #4521
Tim Babcock
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Re: The Shed 'O Pain

Warm up
Air Dyne
Push ups
Double Unders
Pull-ups
Kettlebell Swings
Goblet Squats
A few reps of each

30 minute EMOM
Air-Dyne x 30 seconds
Push-ups x 15 reps
Double Unders x 25 reps
Pull-ups x 5 reps
Kettlebell Swings x 15 reps 53#
Goblet Squats x 10 reps 53#
5 rounds

Cool Down
45 seconds deep squat hold
20 seconds handstand hold
15 externally rotated band pull aparts
Various Mobility exercises
3 rounds
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Old 08-20-2017, 07:57 AM   #4522
Tim Babcock
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Re: The Shed 'O Pain

Yesterday
Bouldered at Rock Mill. Fun.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 2 reps 205#
Rest 20 seconds
Kettlebell Swings x 15 reps 53#
Rest 20 seconds
Push-Ups x 15 reps
Rest 2 minutes

B.
Seesaw KB Press x 1
KB Front Squat x 2
2 rounds EMOM for 10 minutes
35# KBs

C.
1 strict ring muscle up
20 band pull aparts
20 Flexbar wrist extensions
5 rounds
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Old 08-21-2017, 07:09 AM   #4523
Tim Babcock
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Re: The Shed 'O Pain

2 problems
Push ups x 10 reps
10 pronators
3 rounds

Steve Maisch Training
Hangboard Strength
Workout 2
10 second hang with 2 minutes rest between. Five sets for each hold.
Open Crimp (Small Metolius Rung) 20#
10, 8, 10, 10, 10
L. 2-finger 10#
9, 10, 10, 9, 7
Pinch-RPTC 10#
10, 10, 8, 10, 9

Worked in 5 sets of 10 push ups, hip extensions, and ab roll outs. Also held deep squat hold for 30 seconds between each set of hangs.
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Old Today, 03:24 PM   #4524
Tim Babcock
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Re: The Shed 'O Pain

3 problems
15 push ups
10 second 2 finger hang
10 pronators
3 rounds

Steve Maisch Training
Hangboard Strength
Workout 6
10 second hang with 2 minutes rest between. Six sets for each hold.
Open Crimp (Small Metolius Rung) 20#
10, 10, 10, 10, 10, 10
L. 2-finger 10#
8, 10, 10, 10, 8, 10
Pinch-RPTC 10#
10, 10, 10, 10, 10, 10

Worked in:
5 sets of 3 KB Presses 35, 35, 44, 44, 44#
5 sets of 20 hip thrusts 0, 10, 10, 20, 20#
5 sets of 10 ab roll outs
30 seconds of deep squat hold after each set.
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