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Thanks Bill! TGUs are a staple for me. Nice job on those deadlifts.

Yesterday
Bouldered at Rock Mill with Jeff.

Today 3/1/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 20, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Goblet Squats x 5 reps 65# DB
60 seconds rest
Kneeling Landmine Overhead Press x 5 each side 45# bar + 25# plate
60 seconds rest
TRX Inverted Row x 8 reps
60 seconds rest

10 calories on Echo Bike
10 kettlebell swings 53#
10 rounds
23:15 (A bit of a grind.)

Hip Box Progressions.

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Great work Tim!!

1.14 mi dogwalk
33 Burpees (Yay! Burpees!!)
10 scap pulls
5 Pull ups
10 1.5 Pood KBS
Deadlift : 5-3-3-1-1-1 :
10 Deadlifts @ 135 lbs
10 Deadlifts @ 155 lbs
5 Deadlifts @ 185 lbs
5 Deadlifts @ 225 lbs
3 Deadlifts @ 245 lbs
3 Deadlifts @ 295 lbs
1 Deadlift @ 315 lbs
0 Deadlifts @ 335 lbs
1 Deadlift @ 335 lbs

[I]I really wanted to do 335. I tried again and was glad to be able to do it![/I]

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Yesterday 3/2/20
THE WALK
You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
32 minutes at 4.0 mph

Today
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

3 kettlebell windmills each side 20, 20, 35, 35, 44# (left side needs work)
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 x 20 Flexbar wrist extensions
Deep squat holds
1 strict handstand push-up

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Real Kick@$$ Tim!

1.7 mi dogwalk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
5 Pull Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 115 lbs
5 Back Squats @ 145 lbs
5 Back Squats @ 175 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Double Tap Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Scap Push Ups
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
5 45# OHS

[B]WOD:[/B]
2 rounds of:
Handstand Hold, 3 mins
AFSAP
20 Burpees

[I]This was tough! My arms were sore after this one![/I]

[B]EVENING:[/B]
1.97 mi Dog walk
10 Scap Pulls
6 Pull Ups
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 105 lbs
5 Bench Press @ 120 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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Bill-You did a lot of burpees yesterday! And a 3 minute handstand hold, twice! Ouch!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squats x 8 reps 65# DB
60 seconds rest
KB Floor Press x 8 reps 53# KBs
60 seconds rest
Neutral Grip Pull-ups x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories No power today.

1 strict ring muscle up
20 Flexbar Wrist Extensions
5 rounds

2 strict handstand push-ups

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Tim - You know how I love Burpees (Yay! Burpees!!) :rofl: Nice work!!

[B]WU:[/B]
10 Single Leg jumps on each leg
10 Double Tap Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Scap Push Ups
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
10 10# GopherStrength face pulls

[B]WOD:[/B]
21 Back Squats, 1x bodyweight @ 225 lbs
7 Ground-to-Standing Rope Climbs, 7 lbs, 80 in
15 Back Squats, 1x bodyweight @ 225 lbs
5 Ground-to-Standing Rope Climbs, 7 lbs, 80 in
9 Back Squats, 1x bodyweight @ 225 lbs
3 Ground-to-Standing Rope Climbs, 7 lbs, 80 in

5:04

[I]My leg and arms were sore after this one.[/I]

[B]EVENING:[/B]
1.52 mi Dog walk
10 Scap Pulls
6 Pull ups
10 1.5 Pood KBS
5 Deadlifts @ 125 lbs
5 Deadlifts @ 155 lbs
5 Deadlifts @ 185 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs

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"Triathalon" at work:
15 min swim = 19.75 laps of 25 m pool = 493.75 m
15 min Stationary Bike, 3.5 mi
15 min Treadmill run, 1.16 mi

33 Burpees (Yay! Burpees!!)

[I]This was a challenge. I did the breast stroke though the swim. My left knee bothered me during the bike ride. And my legs could barely move at the start of the run and my left knee bothered me during the run. I eventually got up to 6 min per mile for the last part of the run. I ended being 15th out of 15. But it was good fun.[/I]

[B]EVENING:[/B]
10 Scap Pulls
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 70 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

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Hey Guys!!! I had trouble getting the site for a while, then stopped trying...:ranting2: I've been working out 3-4 times a week still. Happy you Gents are still at it!!

3.05.2020
Overhead Squat 3rm
Build to a heavy set of 3
75-115lb... its been a while since doing OVH squat. I was care with my shoulders

WOD:
“FaceTime”
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups

2 +15 65lb

3.06.2020 Friday
Got there real late and did the WOD:
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24""/20"")
Max 10 Meter Shuttle Runs
Rest 4 Minutes Between Rounds

115- Just kept moving....

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Hi Patrick. Good to see you posting again. The website seems to be working correctly now.

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

2 Turkish Get Ups each arm
35, 44, 53, 53, 53#

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
1 handstand push up 3-4
1 handstand push up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions
Deep Squats Holds

Completed 100 double unders to finish up.