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Good work Guys!

4/10/21
Bouldered at Rock Mill with Kent.

4/11/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling KB Windmill x 5 reps each arm
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
Trap-bar Deadlift 185, 205, 225# (1 w/245, 1 w/275# at the end)
One-Armed KB Press 53, 62, 70#
TRX Inverted Row +50 Sandbag

Rogue Echo Bike x 15 calories
Farmer’s Walk + Waiters Walk around Shed 35 up + 53 down (switch arms and direction each round)
4 rounds
9:11

Banded Hip Stretches
5 ring muscle ups
4 sets of 25 Reverse Hypers 160#

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Patrick-I use a hang board with 2 finger pockets. So no thumb. I tried attach a picture but couldn't figure it out.

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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, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 6 kettlebell Swings 0-1 88#
1-2 6 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

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Great stuff Tim!

2.64 mi dog walk
50 Burpees (Yay! Burpees!!)
118 Push Ups (43, 25, 25, 25)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
Thruster : 3-3-3-3-3-3-3 :
3 Thrusters @ 45 lbs
3 Thrusters @ 65 lbs
3 Thrusters @ 95 lbs
3 Thrusters @ 115 lbs
3 Thrusters @ 135 lbs (Felt my shoulder on the last one! :O )
2 Thrusters @ 155 lbs
2 Thrusters @ 145 lbs

This was about 265 pounds less than what I was able to do back in April of 18! Of course, my back wasn't hurting me back then! :/

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Bill-Take care of that back. It's hard to do much when my back is acting up. Knock on wood but since I starting incorporating reverse hypers into my routine my back has been much better.

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
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
Goblet Squats 60# DB + 20# vest
Dips
Pronated Grip Pull Ups +10#

20 double unders
Rogue Echo Bike x 10 calories
5 rounds
7:50

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

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New River trip over the weekend with Lisa, Kent, and Jason. Fun trip. Highlights include Tongulation and Bubba on a Landscape.

Today 4/19/21
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, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

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Great work Tim!!

At Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 113 feet
10 leg Swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU Attempts (Got 10)
140 Pushups (65, 25, 25, 25)
10 Scap Pulls
10 Pull Ups
6 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

WOD:
AMReps 15 mins (1,2,3,...): Deadlifts and Runs : 37 reps | 5's + 7 reps | Rx'd
AMReps in 15 mins:
1 Deadlift, 275 lbs
1 Run, 50 m
2 Deadlifts, 275 lbs
2 Runs, 50 m
3 Deadlifts, 275 lbs
3 Runs, 50 m
4 Deadlifts, 275 lbs
4 Runs, 50 m
5 Deadlifts, 275 lbs
5 Runs, 50 m
6 Deadlifts, 275 lbs
1 Run, 50 m

The weight was heavier than I thought it would be. I ran SLOWER though as the rounds got longer, I was able to move faster in the later parts of the runs.

Evening:
3.15 mi dog walk

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At Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 113 feet
10 leg Swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU Attempts (Got 10)
140 Pushups (65, 25, 25, 25)
10 Scap Pulls
8 Chin Ups
10 20" Box Jumps

WOD:

G.I. Jane:
(1/2)

50 Burpee Pull ups (Yay! Burpees!)
21:27

This was brutal. I did them in sets of 5. My shoulder started hurting in the 2nd half. the last time I did this was in 2014, which took me almost 28 min!

Evening:
3.19 mi Dog Walk
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 185 lbs
5 Back Squats @ 215 lbs
15 Back Squats @ 245 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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1.5 mi Dog walk
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
10 Bench Press @ 160 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

My shoulder felt wonky on this one. But, the more reps I did, the better it felt!

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It's been years since I have done "GI Jane." That's a good workout!

Yesterday 4/21/21
3 problems
Push ups 10, 20, 20
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 20#
2. 3 finger (RPTC): 4 sets of 3-6-9
3. Full Crimp 4 sets of 3-6-9 -25#

5 sets of 8 ab wheel roll outs
Deep Squat Holds

Today 4/22/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
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 225#
KB Press 35# KBs
Neutral Grip Pull Up +10, 20, 30#

Rogue Echo Bike
(20 seconds work + 40 seconds rest) x 10 rounds
78 Calories
1.73 miles

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#