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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

Trapbar Deadlift 5 x 1 @ 225# -Felt relatively light today.

30 minute AMRAP
12 Calories of Echo Bike
12 Kettlebell Swings 53#
12 Goblet Squats 35#
12 Dumbbell Presses 25# DBs
Started each round on the 6 minutes. That gave me between 2-2:30 for rest.
5 rounds

30sec/30sec hang from pull up bar/rest

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3 problems
15 push ups
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 0#

Worked in:
5 sets of 1 Trapbar Deadlift @ 225#
5 sets of 5 ring dips

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Good WODs Tim!!

[B]11 Nov:[/B]
1.14 mi dogwalk
35 Burpees (Yay! Burpees!!)

Deadlift : 3-3-3-3-3-3-3 :
135 lbs (3), 185 lbs (3), 225 lbs (3), 245 lbs (3), 265 lbs (3), and 295 lbs (3)

[I]I tried 315# but my right hammy felt VERY tight! Better safe than sorry![/I]

[B]14 Nov:
WU:[/B]
400m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 20" Alternating leg step ups
35 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Open 20.5 - Scaled Masters 55+ :
40 Jumping Chest-to-bar Pull-ups
80 Row Calories
120 Wall Balls, 14 lbs, 8 ft

240 reps in 14 mins 59 secs

[I]I did this in 4 sets of 10 Jumping Pull Ups, 20 Cal row and 30 WBS. This seemed to work, though I felt it on the last set.[/I]

[B]Evening:[/B]
1.04 mi Dog walk

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Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Zercher Squats x 5 reps
30 seconds rest
Inverted Row x 8 reps
30 seconds rest
Double KB Floor Press x 8 reps
30 seconds rest

1 ring muscle up
1 Trapbar Deadlift
20 Flexbar Wrist Extensions
5 rounds

Bill, great job on the Open. That looks like some really hard workouts.

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Yesterday
Bouldered at Rock Mill with Jeff. No new problems. Repeated some of the blue and orange problems. Hopefully next week will bring new problems.

Today 11/17/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 45#
10 Pronators

5 sets of:
Trapbar Deadlift x 1 @ 225#
30 seconds rest
Turkish Get Ups x 2 reps each arm 35, 53, 70, 53, 35#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, cycling through as many times as possible in 15 minutes.
On the minute…

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Great work Tim!

[B]WU:[/B]
400 m run
10 Alternating Single Leg Jumps
10 Penguin Clap Jumps
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 20" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
150 Single Unders
30 Push Press, 0.5x bodyweight | 115 lbs
6 Ground-to-Standing Rope Climbs

9:59

[I]This was tough on my forearms!![/I]

[B]Evening:[/B]
1.14 mi dog walk

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[B]WU:[/B]
400 m run
10 Alternating Single Leg Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Back Squat : 3-3-3-3-3 :
45 lbs (3), 135 lbs (3), 185 lbs (3), 205 lbs (3), 225 lbs (3), 255 lbs (3), 275 lbs (3), 295 lbs (3), and 315 lbs (3)

[B]Evening:[/B]
1.14 mi Dog Walk

4 Pull Ups
10 1.5 Pood KBS
5 Back Squats @ 170 lbs
5 Back Squats @ 195 lbs
12 Back Squats @ 225 lbs

[I]What was I thinking!! :yikes:[/I]

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I'm not sure Bill. 12 back squats at 225# sounds brutal!:yikes:

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 45#
10 pronators

5 sets of:
Trapbar Deadlift x 1 @ 225#
Ring Muscle Up x 1 rep

15 Kettlebell Swings 53#
5 Goblet Squats 53#
5 Push Ups
10 rounds

Shinbox Progressions'

30/30 hang from rings for 5 minutes.

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5 Goblet Squat/5 Bulgarian Goat Bag Swings 35
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
1 rounds

10 Turkish Get Ups @ 53#

100 Kettlebell Swings @ 53#
4:46

1 Trapbar Deadlift @ 225#
1 Ring Muscle Up
5 rounds

Not a lot of time tonight. Got everything done within 30 minutes.

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Tim, It was! Like 100 KBS!! :O Nice work!

[B]20 Nov:
WU:[/B]
800 m run
10 Alternating Single Leg Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Weighted Dip : 3-2-2-2-1-1-1-1-1 :
10 lbs (3), 20 lbs (2), 30 lbs (2), 35 lbs (2), 40 lbs (1), 45 lbs (1), 50 lbs (1), 55 lbs (1), and 60 lbs (1)

[I]I used the Rogue dip belt ~10 lbs. My shoulder was feeling it.[/I]

5 feet wall walks

[B]Evening:[/B]
1.57 mi dog walk
4 Pull Ups
10 1.5 Pood KBS
Bench Press 5-5-5-7-10-10-10-10-10 :
125 lbs (5), 165 lbs (5), 145 lbs (5), 160 lbs (7), 95 lbs (10), 95 lbs (10), 95 lbs (10), 95 lbs (10), and 95 lb (10)

[I]Definitely felt my shoulder on this one![/I]

[B]21 Nov:
WU:[/B]
400 m run
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
15:00 AMRAP:
5 Dumbbell Push Jerks, 35 lbs
7 Box Step-ups, 24 in

11 rounds + 5 Dumbbell Push Jerks + 6 Box Step-ups = 143 reps

[I]1 rep shy of 12 rounds! The first few rounds were under a minute each. I couldn't keep it up.[/I]

[B]Evening:[/B]
1.51 Dog walk
4 Pull Ups
10 1.5 Pood KBS
Deadlift 5-5-7-8-8-8-8-8 :
185 lbs (5), 210 lbs (5), 240 lbs (7), 137.5 lbs (8), 137.5 lbs (8), 137.5 lbs (8), 137.5 lbs (8), and 137.5 lbs (8)