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Yesterday
Bouldered at Rock Mill with several friends.

Today
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 30#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Three sets of:
Bulgarian Goat Bag Swings x 10 reps 53#, 62#, 71#
Rest 45 seconds
TGUs x 2 reps each arm 35, 44, 53#
Rest 45 seconds
DB Shoulder Press x 5 reps 25, 30, 40#
Rest 45 seconds

Double Unders x 25 reps
Push ups x 15 reps
Air-Dyne x 30 seconds
Rope Ascent x 1 ascent
Kettlebell Swings x 20 reps 44#
20 minute EMOM

5 Somersaults (forward rolls)

5 Right shoulder rolls
5 Left shoulder rolls
3 Cartwheels facing one direction
3 Cartwheels facing the other

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Good work men...

Wed 1 Nov:
Standing rear delt laterals
20/6kg
12kg db's: 15,15,15reps

Kb swing:
16kg (one pood): 10,10reps
EMOM kb swing:
10/24kg each other 5/32kg (two pood)
12min.
Push ups
20,20,20reps

Thu 2 Nov:
C2row
10min - 2222m

SkiErg
1min on/1min off
-207m
-224m
-230m
-225m
-221m
-217m
-243m
-223m
-213m
-216m
C2row:
5min - 1010m

Sun 5 Nov:
Bike 10min
Rear kick machine:
20kg:10,10,10reps
Rope pushdowns
25kg: 10,20,10,10reps
Romanian deadlift:
5/60kg 5/100kg
Pullups 2,2,2,2reps
Dips 3,3reps
Then 10min amrap:
Romanian/stiff leg deadlift
1/140kg (308lbs)
2 pullups (underhand grip c2b)
3 dips
-8rounds + 1deadlift and 2pullups

C2row:
10min - 2269m

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11.06.2017 Monday
Row 400m then Group warm-up
8 Sled push-pulls
Push-ups
Cradle-Rocks

Four sets of:
Front Squat x 4-6 reps 950145Lb
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1 33in and then a few at 35in
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

WOD:
For Time:
100 Double Unders / 250 SU
75 Air Squats
50 Alt. Dumbbell Snatch (50/35#) 30lb DB
75 Air Squats
100 Double Unders / 250 SU

Lots of Air-Squats!! 15:08

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Tue 7 Nov:

Lying on floor, legs raised to vertical, then "leg extensions"
50,50,50,50,50,50,50reps

Db Hammer Curl -> Lying on floor Db tricep extension
20/6kg Db's - 20/6kg
20/6kg - 20/6kg
15/12kg Db's (ca 27lbs) - 10/12kg
15/12kg - 10/12kg
15/12kg - 10/12kg
15/12kg - 10/12kg
15/12kg - 10/12kg

Little streching

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10 Goblet Squats 35, 44, 53#
6 strict grip pull ups 0, 15, 30#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-5 dislocates
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Four sets of:
TGUs x 2 each arm 35, 4,4, 53, 61, 61#
45 seconds rest
One Arm Floor Press x 5 reps each arm 35, 4,4, 53, 61, 61#
45 seconds rest
KB Rows x 10 reps each arm 53#
45 seconds rest

B.
2-1-3 kettlebell armor building complex 35# KBs
2 double cleans
1 double press
3 front squats
10 minute EMOM

1 strict ring muscle up
5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other
(I'm becoming smoother with these)

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11.07.2017 Tues.

6 x 5 3 Push Press + 2 Push Jerks 65-85lb
6 Rounds:
Every 2min. complete:
3 Push Press + 2 Push Jerk
*Build to your heaviest set or hold a high percentage across all sets*

WOD:
Score Type:: Rounds and Reps

15min. AMRAP:
Run 1 Lap
9 Burpee Box Overs (24/20")
6 Strict Pull-Ups

5rd's +1 lap.
11.08.2017 Worked in SF

11.09.2017 Thursday
WU: Dyno Bike for 3Min. group stretching

4 x 8 Db Bench and Db Row 30 & 40LB
4 Sets of 8-12 reps of each
DB Bench Press 30lb
DB Row 30-40LB

WOD:
5 Rounds 20 Min Emom
1- Row 12 Cal/ Bike 25
2- 3-7 Muscle Ups / 1 PU&1DIP
3- 40 Double Unders
4- Handstand walk / Bear crawl across gym twice

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11.10.2017 Friday
WU: Row 400m Group stretching

Score Type:: Total Weight
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets. 115-180lb

WOD:
For Time:
15 Thrusters (95/65#) @75lb
30 Alt. Front Rack Lunge (95/65#) @75lb
50 Toes 2 Bar
30 Alt. Front Rack Lunge (95/65#) @65b
15 Thrusters (95/65#) @65lb
15:16

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Yesterday
Bouldered at Rock Mill with Jeff and Brad.

10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-5 dislocates
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Four sets of:
Deadlift x 2 reps @ 225#
45 seconds rest
Alternating Reverse Lunges x 10 reps 20, 50, 50, 60#
45 seconds rest
Inverted row w/barbell x 10 reps
45 seconds rest

B.
The Double Kettlebell Complex. 35# KBs
This is a brutal little workout here. *A complex is a series of exercises that are put together without rest.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
4 rounds on the three minutes

1 strict ring muscle up
20 wrist extensions with Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extensions with Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extensions with Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extensions with Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extensions with Flexbar
3 Cartwheels facing the other
(I'm becoming smoother with these)

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Good Work Tim!!
11.12.2017 Sunday Ran my first Spartan Race: :pepper: 4.7 Miles with 20 obstacles. Did it with a group and help folks along when needed. I was able to do every obstacle but one. Tim- Need your Help!!! A-Framed board with holes, rocks and chains. Had to laterally go across it using anyone one of those holds. Tried to go from rock to hole bit failed about 25% of the way in!!!! Noticed people who only used the hole seem to make it.

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Patrick-Awesome job completing a Spartan Race! I looked up the obstacle you mention. It looks like you have good holds to grab onto to with your hands. However, it looks like you just have to smear your feet which makes it much harder. Keeping your feet relatively high and grabbing the holes would be the way to go. Grabbing holes would allow for direct opposition which will keep you on the obstacle. If you could practice it you could figure the best technique to get across it. Of course doing a little rock climbing would prepare you well. :)

10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-5 dislocates
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
45 seconds rest
Band-Assisted Nordic Hamstring Curl x 5
45 seconds rest
One-armed Floor Press x 5 reps each arm 44, 53, 53, 62, 62#
45 seconds rest

B.
For time: 35# KBs
Kettlebell Cyclone
Double swing
Double clean
Double snatch
See-saw press
Front squat
One round every 45 seconds
15 rounds

5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other
1 strict ring muscle up