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Yesterday
2 problems
15 push ups
10 second 2-finger hang -20. -15, -10, -5, 0#
10 pronators
5 rounds

2 problems
8 Ab Wheel Roll Outs
5 rounds

Today 3/25/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

15 kettlebell swings
5 goblet squats
3 dips
10 rounds
18:30

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Hips were achy all day. Hopefully just the weather.

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1.86 mi dog walk
1.51 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
1 Pull Up
3 Deadlifts @ 275 lbs
1 Pull Up
3 Deadlifts @ 315 lbs
1 Pull Up
2 Deadlifts @ 355 lbs
1 Pull Up
8 Deadlifts @ 195 lbs
1 Pull Up
8 Deadlifts @ 195 lbs
1 Pull Up
8 Deadlifts @ 195 lbs
1 Pull Up
8 Deadlifts @ 195 lbs
1 Pull Up
8 Deadlifts @ 195 lbs"
1 Pull Up

I would have done more at 355# but I could feel it in my shoulder!

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1.51 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 100 lbs
3 Shoulder Press @ 110 lbs
5 Shoulder Press @ 125 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

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At base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 108 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
5 Pull Ups
6 Chin ups
5 Burpees (Yay! Burpees!!)

Hope :
3 rounds, 1 min per station:
Burpee (Yay! Burpees!!); 14, 12, and 14
Power Snatch, 75 lbs ; 7, 8, and 4
Box Jump (Did step ups), 24 in ; 7, 7, and 10
Thruster, 75 lbs ; 12, 10, and 7
Pull Up (Chest To Bar) ; 15, 8, and 9
Rest 1 min

144 reps : 55, 45, and 44 reps

I guess doing the Burpees (Yay! Burpees!!) helped. going to the Power Snatches were tough.

Evening:

1.5 mi dog walk

5 Burpees (Yay! Burpees!!)

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At base Globo:

Did an InBody Measurement, 23.2% body fat!

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 109 feet (Did 20 Sec hard, 10 Sec easy!)
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
6 Chin ups
50 Burpees (Yay! Burpees!!)

Cindy:
20:00 AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

15 rounds + 5 Pull-ups, 455 reps

Almost 5 Rounds less than my last attempt on 12 Apr 2019. My shoulder was still sore and my arm tingley and some what numb! :O

Evening:
1.8 mi dog walk
10 Scap Pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat (My shoulder felt better doing these than last week!)

5 Back Squats @ 285 lbs
3 Back Squats @ 325 lbs
5 Back Squats @ 360 lbs (Not the best form)
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs

More squats, what was I thinking!?!!?

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Looks like you've been busy Bill! Good work!

3/27/21
Bouldered at Rock Mill with Kent

3/28/29
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Single Leg Deadlift
Banded Overhead Press w/ 2-35# KBs
TRX Row +50#

Rogue Echo Bike
10 calories :36
20 calories 2:50
30 calories 5:51
20 calories 8:15
10 calories 9:46
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

5/28-5/30
Trip to New with wife. Lots of hiking and a little climbing. Climbed Team Machine (12a) clean on TR. Great conditions for technical slab.

Workout today when I got home.
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

10 Turkish gets up @ 53#
100 kettlebell swings @ 53# 4:46

10 minute EMOM
10 push ups + 10 band pull aparts

Band Hip Stretches
2 sets of 15 Reverse hypers @ 210#

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I'm trying Tim! You've been busy your self!! Great work!!

1.9 mi dog walk
1.49 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 165 lbs
3 Bench Press @ 185 lbs
3 Bench Press @ 190 lbs
9 Bench Press @ 210 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

I could feel all the push ups I did yesterday!! :O

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3/31/21
Bouldered at Rock Mill with Kent

4/1/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
rear foot elevated split squat 25# DBs
One Arm Floor Press 53, 62, 70#
Neutral Grip Pull Up +20#

Rogue Echo Bike
Reverse Tabata
10/20 x 8 sets
33 calories

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#
5 ring muscle ups

Back started acting up a bit. We'll see what the next few days bring.

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Tim, way to go on the Echo Bike and MUs!!

1.88 mi dog walk
1.5 mi dog walk
50 Burpees (Yay! Burpees!!)
75 Push ups
10 Scap Pulls
11 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 295 lbs
1 Pull Up
3 Deadlifts @ 335 lbs
1 Pull Up
0 Deadlifts @ 375 lbs (THREE attempts! :( )
1 Pull Up
10 Deadlifts @ 195 lbs
1 Pull Up
10 Deadlifts @ 195 lbs
1 Pull Up
10 Deadlifts @ 195 lbs
1 Pull Up
10 Deadlifts @ 195 lbs
1 Pull Up
10 Deadlifts @ 195 lbs

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Nice Work Gents!! Keep it up. Still reeling from last few weeks of the Open Comp. I did them all at RX 55+ Masters. It was tuff on my body, but I made it thru..........Only made it to the gym twice this week.