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Yesterday
3 problems
10-15-20-15-20 Push ups
10 second 2-finger hang
3 KB Windmills each arm 20, 35, 35, 44, 44# (These are starting to feel pretty good)
10 pronators each arm
5 rounds
Nice cool temps. Sent some harder problems. Starting to remember my problems.

Today 8/31/20
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#
3 KB Windmills each side 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:
Double KB Front Squat x 5 reps 35s
60 seconds rest
Dips x 5 reps
60 seconds rest
Neutral Grip Inverted Rows x 5 reps +20#
60 seconds rest

Rogue Echo Bike
10 calories :33
20 calories 2:44
30 calories 5:46
20 calories 8:09
10 calories 9:44
1 minute rest between efforts

Banded Hip Stretches

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Awesome work Tim!!

1.52 mi dog walk

10 Scap Pulls
8 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 260 lbs
3 Deadlifts @ 295 lbs
5 Deadlifts @ 335 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

143 Push Ups (43, 25, 25, 25, 25)

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Bill-Great job on the deadlifts.

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

10 Turkish Get Ups
2 @ 35, 44, 53, 62, 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
4-5 1 ring muscle up
Rest 5-6
5 times through

Sprints Conditioning After a Lift
Week 1: (Sprint 14 seconds, rest 46 x 10
5% grade @ 7.5 mph

Hip Banded Stretches

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Thanks Tim! Great work on the MUs & the sprints! I would LOVE to be able to do them!

1.14 mi Dog walk

1000 Push ups (10 sets of 100 (10 x 10 reps))

This wasn't as bad as my last attempt!

2.07 mi dog walk
5 Back Squats @ 260 lbs
3 Back Squats @ 295 lbs
8 Back Squats @ 335 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

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1.14 mi Dog walk

10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 175 lbs
3 Bench Press @ 200 lbs
5 Bench Press @ 225 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs

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1.67 mi Dog walk
1.53 mi Dog walk

10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 280 lbs
3 Deadlifts @ 315 lbs
3 Deadlifts @ 350 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

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1.4 mi dog walk
.53 mi dog walk
1.67 mi dog walk
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 115 lbs
3 Shoulder Press @ 130 lbs
1 Shoulder Press @ 145 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

Did more Push presses on the last 130# & the 145#. :(

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Looks like you've been busy Bill! Keep it up.

Yesterday
Bouldered with Kent and at Rock Mill.

Today (9/6/20)
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
Goblet Squat 53, 62, 70#
One Armed Floor Press 53, 62, 70#
Neutral Grip Pull Ups +20, 20, 30#

Rogue Echo Bike x 15 calories
FarmerÂ’s Walk around Shed x 2 w/70# KB Switch arm on second lap
4 rounds
10:33

Banded Hip Stretches

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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
3 @ 35, 44, 2@ 53, 62, 1 @ 70# (each arm)

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (4 w/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Sprints Conditioning After a Lift
Week 1: (Sprint 14 seconds, rest 46 x 10
5% grade @ 7.5 mph

Hip Banded Stretches

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I'm trying to keep keeping on Tim!! Great stuff with those Quick & Deads!

1.78 mi dog walk
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
Deadlift : 3-3-3-3-3-3-3

3 Deadlifts @ 135 lbs
3 Deadlifts @ 185 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 245 lbs
3 Deadlifts @ 265 lbs
3 Deadlifts @ 300 lbs
3 Deadlifts @ 315 lbs

1.14 mi dog walk