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1.52 mi dogwalk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
3 close grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 70 lbs
3 Shoulder Press @ 90 lbs
10 Shoulder Press @ 100 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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I have a love/hate relationship with my Echo Bike. I know it's good for me but I dread the suffering.

Yesterday
Climbed at Hinckley with friends. Conditions not as good as last week. Fun nonetheless. 14 laps.

Today (9/27/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
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

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
10 Pronators

2-3-5-2-3-5-2-3
TRX-assisted Skater Squats (a new favorite)
One-armed KB Floor Press 53, 62, 70#
Neutral Grip Inverted Rows +20#

Rogue Echo Bike x 10 calories
Cross Walk: Waiter's walk in one hand while doing the farmers walk in the other. Once around building-switch arms for each round. 53+35# KBs
6 rounds
11:36

Banded Hip Stretches
Work in 5 ring muscle ups

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Tim, That's funny about the Echo bike! Still, nice work!

1.87 mi dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
4 close grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
10 Bench Press @ 170 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

1.52 mi Dog walk

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Thanks Bill!
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
4 @ 53#, 4 @ 62#, 2 @ 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (5/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

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Great MU and KBS work Tim!

1.67 mi dog walk
2.14 mi dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
3 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 240 lbs
3 Back Squats @ 270 lbs
11 Back Squats @ 305 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs

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2.95 mi dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
4 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 160 lbs
11 Bench Press @ 180 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

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Bill, you're racking up the walking miles. I like it.:run:

Yesterday (9/30/20)
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 5 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10#
3. Full Crimp 5 sets of 3-6-9 -35#

Worked in:
20 sets of 10 pushups

Today (10/1/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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
3 rounds

5 sets of:
Pulley Assisted Skater Squats x 5 reps each leg -20#
60 seconds rest
DB Press x 5 reps 40#
60 seconds rest
Neutral Grip Pull Ups x 5 reps +20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike
Tabata protocol
8 x (20 sec work/10 sec rest)
51 calories

Banded Hip Stretches
Worked in 5 ring muscle ups

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Tim, I'm trying!! The dog has TONS of energy and my wife wants to keep up with us! ;)

1.52 mi Dog walk
2.93 mi dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10) worked trying to squeeze my shoulder blades together
4 close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 250 lbs
3 Deadlifts @ 285 lbs
12 Deadlifts @ 315 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs

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1.44 mi Dog walk
1.52 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10) worked trying to squeeze my shoulder blades together
4 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
3 Shoulder Press @ 95 lbs
10 Shoulder Press @ 105 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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Good work Bill!

Yesterday
Bouldered at Rock Mill with Kent. Fun. Although I would have preferred to go outside. Next weekend. Hopefully.

Today (10/4/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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
3 rounds

2-3-5-2-3-5-2-3
Pulley Assisted Skater Squats x 5 reps each leg -20, -15, -10#
One-armed DB Bench Press 60#
Ring Rows +25# plate on chest
-finished up this section with some unassisted Skater Squats.

Rogue Echo Bike x 10 calories
FarmerÂ’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:12 PR

Banded Hip Stretches
Worked in 5 ring muscle ups