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Yesterday 10/26/18
Climbed at Vertical Adventures in Columbus with Jeff and Ken. Did some lead climbing, top roping, and a little bouldering. Fun

Today 10/27/18
A.
Four sets of:
Kettlebell Front Squats x 6 reps 2-35# KBs
Rest 10 seconds
Farmer’s Carry x 100 Meters 2-45# KBs
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
B.
Five Rounds-steady pace
2 TGUs (1 each arm) 53# KB
5 Strict Supinated Pull-Ups
8 Sandbag Thrusters 50#
13:32

1 strict ring muscle up
20 Flexbar Wrist Extensions
90/90 Hip Stretch
5 rounds

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Yesterday
Bouldered at Rock Mill with Jeff. Lots of good sends. Fun.

Today 10/29/18
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#

5 sets of:
Barbell Deadlift x 1 rep 225#
30 seconds rest
Double Kettlebell Press x 5 reps 35# KBs
30 seconds rest
Ring Rows x 6 reps
30 seconds rest

Every minute, on the minute for 16 minutes:
Even minutes – 10 Kettlebell Swings 53#
Odd minutes – 8 Box Jumps
(jump up and step down)

3 sets of 10 pronators.

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[B]WU:[/B]
1 mi run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Alternating Leg step ups on 20" box
10 Pullups
10 20" Box Jumps
10 Burpees (Yay! Burpees!)
1 135# Thruster

[B]WOD:[/B]
15-12-9 reps of:
Thruster, 95 lbs
Jumping Muscle-up

8 mins 49 secs

[I]Tried the 1353, but I didn't like the way my shoulder felt. 95# felt better and I was able to get it done under 10 min, which was my goal.[/I]

Shoulder PT with "Dry Needles" AKA acupuncture! :yikes: (actually not that bad, but my 1st time trying it!)

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

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Great work Tim!

[B]WU:[/B]
400 m run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
Samson Stretch
2 rounds of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
10 Burpees (Yay! Burpees!!)
Burgner Warmup
PT Shoulder movements

[B]WOD:[/B]
Hang Power Snatch : 1-1-1-1-1-1-1-1-1-1 :
45 lbs (2), 50 lbs (1), 55 lbs (1), 60 lbs (1), 65 lbs (1), 70 lbs (1), 75 lbs (1), 80 lbs (1), 85 lbs (0), 75 lbs (1), and 75 lbs (1)

[I]Didn't go as heavy on this one as my last attempt. I figured protecting the shoulder was the best thing to do.[/I]

[B]EVENING:[/B]
2.25 mi Dog walk

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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.
No running. Walking only.
No holding the rails of the treadmill.
32 minutes total

6 Moves to Unlock Tight Hips

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Tim, Sounds like death by treadmill! WOW! :yikes:

[B]WU:[/B]
800 m run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
Shoulder PT

[B]WOD:[/B]
3 rounds of:
max rep Strict Pull-ups ; 10, 10, and 11
max rep Shoulder Press, 115 lbs ; 3, 4, and 5
max rep Row Calories, 20 secs ; 7, 7, and 7
max rep L Sits, sec ; 11, 12, and 10

[I]This one was tougher than it sounds. I got better on the Shoulder Presses and was disappointed about the L sits.[/I]

[B]Evening:[/B]
1/14 mi Dog walk

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Hey Tim- Went and saw a movie about a guy climbing Half Dome in Yosemite.
He did it free hand with NO ropes!! The FACE of Half Dome!!! Crazy!!! he completed it in less then 4 hours!! I recommend seeing the movie!!

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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Four sets of:
Turkish Get-Up x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Strict Ring Muscle Ups x 2 reps
Rest 45 seconds
Kettlebell Swing x 15 reps 35, 44, 53, 62#
Rest 45 seconds

B.
Three rounds for time of:
0.5 mile Air-Dyne
15 Hand-Release Push-ups
10 Goblet Squats 44#
11:10

Bill-I find the treadmill mentally tough. Definitely a good workout.

Patrick-I definitely want to see that movie. I've read Alex Honnold's biography. It gave me sweaty hands for sure. I can't imagine what the movie will be like. However, most of the well known soloists have died soloing. I hope Alex knows when it is time to quit soloing. I also hope the movie doesn't encourage young climbers to start.

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Nice work Tim!

[B]WU:[/B]
400 m run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 20" Alternating leg step ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
12:00 AMRAP:
7 Kettlebell Swings, 70 lbs
14 Box Jumps, 24 in

5 rounds, 105 reps

[I]Box Jumps - my favorite! These were the bottleneck on this one![/I]

Came home to 6 to 8 in of water in the basement due to the rains! :yikes:

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

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Yesterday
Bouldered at Rock Mill with Jeff. Lots of good sends. Fun.

Today 11/4/18
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#

A.
Three sets of:
Dumbbell Bench Press x 10 reps 40# DBs
Rest 45 seconds
Sumo-Deadlift x 6 reps 155, 165, 175#
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8 reps
Rest 45 seconds

B.
Complete four sets each of:
Air-Dyne 0.5 mile
Kettlebell Swings x 30 reps 44#
12:38

10 Banded Hip Flexion
20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds