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1.52 mi dog walk
1.53 mi dog walk 10 Scap Pulls 10 Pull Ups 5 close grip Chin Ups 10 1.5 Pood KBS 3 Shoulder Press @ 80 lbs 3 Shoulder Press @ 90 lbs 11 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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Bill-Have you checked out any of the Crossfit Games this year? I watched the recap of Day 1 & 2. Entertaining. Incredible athletes.
Yesterday (10/24/20) Bouldered at Rock Mill with Kent and Ryan. Fun! Today (10/25/20) 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# Kettlebell Windmills x 5 reps 35, 44, 53# 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 Ab Wheel Roll Outs Alt. Reverse Lunges each leg 50# Sandbag in front rack Floor Press 53, 62, 70# each arm Neutral Grip Pull Ups 20, 20, 30# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:06 Banded Hip Stretches 5 ring muscle ups |
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Tim, I've been catching the reports on Facebook & The Morning Chalk-Up. You are right, awesome athletes!
At Base Globo: .1 mi walk 400 m run 1 min on Jacobs Ladder, 113 feet 60+ SUs 10 Penguin Clap jumps 10 Single leg jumps on each leg 5 & 6 Tap jumps 10 DU attempts 10 Scap Pulls 10 Pull ups 5 Chin Ups 33 Burpees (Yay! Burpees!!) 10 20" Box Jumps Front Squat : 5-5-3-3-3-1-1-1-1-1 : 5 Front Squats @ 95 lbs 5 Front Squats @ 115 lbs 3 Front Squats @ 135 lbs 3 Front Squats @ 155 lbs 3 Front Squats @ 185 lbs 1 Front Squat @ 205 lbs 1 Front Squat @ 225 lbs 1 Front Squat @ 225 lbs 1 Front Squat @ 235 lbs 1 Front Squat @ 235 lbs |
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Awesome Front Squats 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 2 Turkish Get Ups each arm at 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 Hip Banded Stretches |
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Thanks Tim! My knees were feeling them!! The last two were squirrelly IMHO!
1.68 mi dog walk 1.57 mi dog walk 10 Scap Pulls 10 Pull Ups 5 close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 245 lbs 3 Back Squats @ 280 lbs 11 Back Squats @ 315 lbs (Not the best) 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs More Squats - Again!?! Why do I do this? :D |
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1.52 mi dog walk
2.3 mi dog walk 10 Scap Pulls 10 Pull Ups 5 close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 145 lbs 3 Bench Press @ 165 lbs 11 Bench Press @ 185 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs |
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Keep squatting Bill!
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 5 sets of: Trapbar Deadlift x 5 195# 60 seconds Double KB Press x 5 reps 35, 35, 35, 44, 44#, then 1 rep w/53# 60 seconds TRX Inverted Rows x 5 reps +35# plate on chest 60 seconds Rogue Echo Bike 10 calories :32 20 calories 2:42 30 calories 5:45 20 calories 8:08 10 calories 9:47 1 minute rest between efforts Banded Hip Stretches 5 ring muscle ups |
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1.52 mi dog walk
2.3 mi dog walk 10 Scap Pulls 10 Pull Ups 5 close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 80 lbs 3 Shoulder Press @ 100 lbs 9 Shoulder Press @ 110 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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Get those walks in Bill! Winter is coming.
Yesterday Bouldered at Rock Mill. Today 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# Kettlebell Windmills x 5 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Double KB Front Squat 35s x 8 reps 60 seconds Exercise Ball DB Bench Press x 8 reps 40s 60 seconds Neutral Grip Pulls x 8 reps 60 seconds Rogue Echo Bike 25 calories Double Unders x 25 reps 2 rounds 6:51 Banded Hip Stretches 5 ring muscle ups |
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Thanks Tim, got 82 odd miles walked in October! Great work on the DUs and Rogue Bike!
1.52 mi dog walk 10 Scap Pulls 10 Pull Ups 5 close grip Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 260 lbs 3 Deadlifts @ 290 lbs 12 Deadlifts @ 325 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 22 Push ups |
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1.53 mi dog walk
34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 135 lbs 5 Back Squats @ 170 lbs 5 Back Squats @ 205 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 22 Push Ups |
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Bill-Great idea tracking your walking miles for the month. Over 80 miles seems like a fair bit. Great job! I'm guessing I walked around 30 miles in October.
Yesterday (11/2/20) 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 Turkish Get Ups 2 Turkish Get Ups each arm at 35, 44, 53, 1 each w/62 & 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 53# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4 w/8# med ball 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches Today 11/3/20 4 problems 15 push ups 10 pronators 5 rounds |
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Tim, I use [url]www.mapmyfitness.com[/url] which makes keeping track easy! Nice work on the Quick & Dead and 4 Problems WODs!!
1.68 mi dog walk 1.53 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 10 1.5 Pood KBS 5 Bench Press @ 80 lbs 5 Bench Press @ 100 lbs 5 Bench Press @ 115 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 22 Push ups |
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1.68 mi dog walk
1.2 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups (4,1) 10 1.5 Pood KBS 5 Deadlifts @ 140 lbs 5 Deadlifts @ 170 lbs 5 Deadlifts @ 205 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 22 Push ups |
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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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 35, 44, 53# 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 Trapbar Deadlift 175, 195, 205 Double KB Press 35, 35, 44 & 1 w/53s Pronated Grip Pull-up 10, 20, 30 Rogue Echo Bike 15 calories Farmer’s Walk 1 Lap around Shed (62, 70# KBs/Switch arms each round) 4 rounds 9:44 Banded Hip Stretches 5 ring muscle ups Two long days at school. Parent/Teacher Conferences. Good to workout this morning. |
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Great work Tim!!
1.68 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 45 lbs 5 Shoulder Press @ 55 lbs 5 Shoulder Press @ 70 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 22 Push Ups |
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I'm trying Bill! You too!
Yesterday Bouldered at Rock Mill with Kent. Today 11/8/20 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 Turkish Get Ups (2 each arm) 35, 44, 53, 62, 70# 15 kettlebell swings 53# 5 goblet squats 40# DB 5 push ups 10 rounds 17:51 Hip Banded Stretches 5 ring muscle ups |
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You're being successful Tim!! ;)
1.52 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 11 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS Thruster + Push Press + Push Jerk + Split Jerk : 1-1-1-1-1-1-1 : 1 Thruster + Push Press + Push Jerk + Split Jerk @ 45 lbs 1 Thruster + Push Press + Push Jerk + Split Jerk @ 65 lbs 1 Thruster + Push Press + Push Jerk + Split Jerk @ 85 lbs 1 Thruster + Push Press + Push Jerk + Split Jerk @ 95 lbs 1 Thruster + Push Press + Push Jerk + Split Jerk @ 105 lbs 1 Thruster + Push Press + Push Jerk + Split Jerk @ 115 lbs 1 Thruster + Push Press + Push Jerk + Split Jerk @ 135 lbs This was close to what I did about 3 years ago. But I didn't miss one!! |
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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 4 sets of: Trapbar Deadlift x 6 185# 60 seconds KB Floor Press x 6 reps 53, 53, 62, 62# 60 seconds TRX Inverted Rows x 5 reps +25# plate on chest 60 seconds Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:45 PR Banded Hip Stretches 5 ring muscle ups Nice Bill! |
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Tim, anytime I can keep up or beat a 3 year old attempt, I'm happy!! ;)
1.68 mi dog walk 1.66 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 220 lbs 5 Back Squats @ 255 lbs 11 Back Squats @ 290 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 22 Push Ups I'm jealous of your MUs Tim!! Nice work!! |
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Definitely Bill! :)
Yesterday 4 problems 5 kb snatches each arm 35# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. half crimp on small campus rung: 3 sets of 3-6-9 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups deep squat holds Today 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 2 Turkish Get Ups each arm at 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 3 w/10# DB between feet 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
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Nice KBS & MUs Tim!!
1.66 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 80 lbs 5 Shoulder Press @ 90 lbs 13 Shoulder Press @ 100 lbs 1 Shoulder Press @ 60 lbs 1 Shoulder Press @ 60 lbs 1 Shoulder Press @ 60 lbs 1 Shoulder Press @ 60 lbs 1 Shoulder Press @ 60 lbs 22 Push Ups |
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1.52 mi dog walk
34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 130 lbs 5 Bench Press @ 150 lbs 13 Bench Press @ 170 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 22 Push Ups |
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Bill-Are you working out at home? I'm wondering if gyms are going to be closed again soon. I'm fortunate to have everything I need at home. I will miss going to the bouldering gym with my friends on Saturdays if it closes.
Yesterday Bouldered at Rock Mill with Kent. Fun. Today 11/15/20 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# Kettlebell Windmills x 5 reps 35, 44, 53# 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 Back Squat 95# One-armed DB Bench Press 60# Supinated Grip Pull Up 10, 20 ,30# Ab Wheel Roll Outs 9-15-21-15-9 Rogue Echo Bike Calories Double Unders Push ups 12:17 Banded Hip Stretches 5 ring muscle ups |
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Tim, I'm working out mostly at home, though Mondays I can use the Base "Globo". Got to keep distance and wipe down equipment, etc.
1.52 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (7, 3) 6 Close grip Chin Ups (3, 3) 10 1.5 Pood KBS 5 Deadlifts @ 340 lbs 5 Deadlifts @ 265 lbs 14 Deadlifts @ 300 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 22 Push ups |
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Bill-Good work 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 Turkish Get Ups (2 each arm) 35, 44, 53, 62, 70# 15 kettlebell swings 53# 5 goblet squats 40# DB 1 ring muscle up 10 rounds 18:18 Hip Banded Stretches |
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Thanks Tim!!
Great work on the TGUs, KBS, & MUs!! 1.68 mi dog walk 1.52 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 3 Back Squats @ 240 lbs 3 Back Squats @ 270 lbs 12 Back Squats @ 305 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 22 Push Ups |
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Awesome back squats Bill!
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 8 sets of: Trapbar Deadlift x 3 205# 30 seconds Double KB Press x 3 reps 35s, 35s, 44s, 44s, 44s, 44s, 44s, 44s 30 seconds TRX Inverted Rows x 3 reps +35# plate on chest 30 seconds Echo Bike 10 calories 10 kettlebell swings 53# 1 ring muscle ups 5 rounds 10:48 Banded Hip Stretches |
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Yesterday
Bouldered at Rock Mill with Kent. Always fun. Today (11/22/20) 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# Kettlebell Windmills x 5 reps 35, 44, 53# 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 Back Squat 95, 105, 115# One-armed KB Floor Press 53, 62, 70# Pronated Grip Pull Up 10, 20 ,30# Ab Wheel Roll Outs Rogue Echo Bike 25 Calories Double Unders x 25 reps 3 rounds 9:16 Banded Hip Stretches 5 ring muscle ups |
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At Base Globo:
.222222 mi walk .555555 mi run 1 min on Jacobs Ladder, 104 ft 10 leg swings on each leg in both directions 50+ SUs 10 single leg jumps on each leg 10 Penguin Clap Jumps 10 Tap jumps 10 DUs 10 Scap Pulls 10 Pull Ups 6 Chin Ups 22 Push Ups 34 Burpees (Yay! Burpees!!) 10 20" Box Jumps Shoulder Press : 3-3-3-3-3-3-3 : 3 Shoulder Press @ 45 lbs 3 Shoulder Press @ 65 lbs 3 Shoulder Press @ 85 lbs 3 Shoulder Press @ 95 lbs 3 Shoulder Press @ 105 lbs 3 Shoulder Press @ 115 lbs 3 Shoulder Press @ 125 lbs 1 Shoulder Press @ 130 lbs |
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I bought a reverse hyper. I'm hoping to slowly work in sets for back health and longevity.
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 2 Turkish Get Ups each arm at 35, 44, 53, 62, 70# 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/10# DB between feet 4-5 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions and Deep Squat Holds. Hip Banded Stretches |
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Congrats on the new purchase!! I've always wanted to try a reverse Hyper!
1.52 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 40 lbs 3 Bench Press @ 160 lbs 10 Bench Press @ 180 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 22 Push Ups |
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Happy Thanksgiving!
Yesterday Bouldered at Shaker Rocks with Kent. Fun. Today (11/26/20) 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# Kettlebell Windmills x 5 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Band Waist-Resisted RDL x 10 reps w/88# KB 60 seconds rest Double KB Press x 5 reps 60 seconds rest TRX Inverted Rows x 3 reps +35# plate on chest 60 seconds rest 21-15-9 Rogue Echo Bike calories KB Swing 62# Ab Wheel Roll Outs Banded Hip Stretches 3 sets of 10 Reverse Hypers 50# (starting very easy) |
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Backatcha Tim!
1.86 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 3 Shoulder Press @ 85 lbs 3 Shoulder Press @ 95 lbs 10 Shoulder Press @ 110 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 22 Push ups |
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1.62 mi dog walk
34 Burpees (Yay! Burpees!!) 22 Push ups 1.52 mi dog walk 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 3 Deadlifts @ 250 lbs 3 Deadlifts @ 285 lbs 12 Deadlifts @ 325 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs I was supposed to do 320#... Oh well! |
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Awesome deadlifts Bill!
Yesterday Bouldered at Rock Mill with Kent. No new problems but I repeated several blue and one orange. Today (11/29/20) 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 KB Floor Press 53, 62, 70# Neutral Grip Pull up 10, 20, 40# Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:33 PR Banded Hip Stretches 4 sets of 15 Reverse Hypers 50, 50, 70, 70# 5 ring muscle ups |
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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 2 Turkish Get Ups each arm at 35, 44, 53, 62, 70# 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 4-5 1 ring muscle up Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 70# |
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Thanks Tim! Way to keep keeping on!!
1.62 mi dog walk 1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 22 Push ups 1.52 mi dog walk 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 255 lbs 3 Back Squats @ 290 lbs 10 Back Squats @ 325 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs |
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1.68 mi dog walk
1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 22 Push ups 1.52 mi dog walk 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 150 lbs 3 Bench Press @ 170 lbs 11 Bench Press @ 190 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs |
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Gotta keep grinding. What else you gonna do:)
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# Kettlebell Windmills x 5 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlift x 3 reps 205# 60 seconds rest Double KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45# 60 seconds rest TRX Inverted Rows x 3 reps +45# plate on chest 60 seconds rest Rogue Echo Bike 50 calories for time 3:17 Banded Hip Stretches 4 sets of 10 Reverse Hypers 70# 5 ring muscle ups |
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