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Old 07-17-2018, 09:10 AM   #4731
Tim Babcock
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Re: The Shed 'O Pain

2 problems
10 push ups
10 second 2-finger hang -20, -20, -10, -10, 0
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -15# -10# next time
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -25# -20# next time
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10# +15# next time

Worked in KB Press Ladder 2-3-5-2-3-5-2-3 @ 35#
Also worked in a few Yoga Poses
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Old Yesterday, 08:47 AM   #4732
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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Three sets of:
Romanian Deadlift x 6 reps 175#
Rest 90 seconds
Turkish Get-Ups x 3 reps each arm 35, 44, 53#
Rest 90 seconds

B.
Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:
Air-Dyne x 0.5 miles
30 Kettlebell Swings 44#
3 Muscle-Ups

Yoga Poses
Flexbar Wrist Extensions
Forearm Banded Stretch
3 rounds
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