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[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
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 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
5 10# Bumper Jumps

[B]WOD:[/B]
Clean & Jerk : 1-1-1-1-1 :
65 lbs, 135 lbs, 140 lbs, 145 lbs, 150 lbs, 155 lbs, 160#(F)

[I]These went easy. I was glad I was able to do 155. Haven't been able to do this in a while.[/I]

[B]Evening:[/B]
1.14 mi dog walk
3 Pull Ups
10 1.5 Pood KBS
3 Bench Press @ 140 lbs
3 Bench Press @ 160 lbs
12 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

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Bill-Good work on those clean and jerks. I haven't done those for awhile.

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 Arm Bars x 3 each arm 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:
Goblet Squats x 5 reps 60# DB
30 seconds rest
One arm KB Row x 8 reps 53#
30 seconds rest
Banded DB Chest Press x 8 reps 40# DBs

21-15-9
Echo Bike Calories
Kettlebell Swings 53#
Push ups
8:48

Hip Box Progressions
Cat/Camel

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Thanks Tim! Great stuff you are doing as well!

1.14 mi Dogwalk
33 Burpees (Yay! Burpees!!)
5 Pull ups
10 1.5 Pood KBS
3 Deadlifts @ 210 lbs
3 Deadlifts @ 240 lbs
10 Deadlifts @ 270 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs"

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1.14 mi dogwalk
33 Burpees (Yay! Burpees!!)
6 Pull ups
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
6 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

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Yesterday
Bouldered at Rock Mill with Jeff. Sent a couple of good blues.

Today 1/26/20
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

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

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

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

Hip Stretches

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Great stuff Tim!!

1.14 mi Dogwalk
33 Burpees (Yay! Burpees!!)
4 Pull Ups
10 1.5 Pood KBS
5 Shoulder Press, 95 lbs
10 Push Press, 95 lbs
15 Push Jerks, 95 lbs
3:33
10 1.5 Pood KBS
5 Shoulder Press, 45 lbs
10 Push Press, 45 lbs
15 Push Jerks, 45 lbs

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Thanks Bill! You too!

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#
Banded Pallof Press x 10 each side
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

30 minute EMOM
1. One lap on Campus Board
2. 5 Goblet Squats @ 60# DB
3. 5 KB Presses @ 35# KBs
4. One lap on campus board
5. 10 Kettlebell Swings @ 62#
6. 5 ring dips
5 rounds

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[B]At Base Globo:
WU:[/B]
.2222222 mi walk
.5555556 mi run
1 min on JacobsLadder, 114 feet
10 Single Leg jumps on each leg
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 Push Ups
10 Scap holds
10 Pull Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
400m Walking Lunge

6:37, 324 lunges

[I]This went pretty smooth. I hadn't done this in a LONG time![/I]

4 80# Atlas Stone lifts

[B]Evening:[/B]
1.14 mi dogwalk

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THE WALK
32min 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.
Try to cover at least 2 miles. Walking only. No holding the rails of the treadmill.
2.1 miles
Heart Rate Maxed out at 152.
800 feet of elevation gained.

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Tim, WHAT a Walk!! WOW! Nice job!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
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 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
10 GopherStrength 10# face pulls
20 front-rack elbow rotations

[B]WOD:[/B]
Front Squat : 5-5-3-3-3-1-1-1-1-1 :
45 lbs (5 Frankenstein Squats), 135 lbs (5), 155 lbs (5), 165 lbs (5), 185 lbs (3), 205 lbs (3), 225 lbs (3), 230 lbs (1), 235 lbs (1), 245 lbs (1), and 255 lbs (1)

[I]These went well. I was even asked to help a young dude with his pullups![/I]

[B]Evening:[/B]
1.28 mi dogwalk
2 sets of 3 pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet squat
5 Back Squats @ 210 lbs
3 Back Squats @ 240 lbs
13 Back Squats @ 270 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
[I]WHAT WAS I THINKING!?!! :yikes:[/I]