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Great work Tim!!

1.52 mi. Dog Walk
1.67 mi. Dog Walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
5 Bench Press @ 170 lbs
10 Bench Press @ 190 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs

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1.52 mi dog walk

10:00 AMRAP:
10 Burpees
20 Wall Balls, 20 lbs

3 rounds + 10 Burpees + 10 Wall Balls = 110 reps. Rx'd

1.67 mi Dog walk
5 Deadlifts @ 230 lbs
5 Deadlifts @ 265 lbs
8 Deadlifts @ 300 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

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Nice Bill!

Wednesday 6/17/20
Bouldered at Rock Mill with Norm. 1 blue and 2 oranges. Close to a white. I will try again on Saturday.

Today 6/19/20
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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

2-3-5-2-3-5-2-3
Kickstand Trapbar Deadlift 145#
DB Press 30, 40, 40#
Strict Pull up 10, 15, 20#

Rogue Echo Bike
1 mile on the 5 minutes
3 rounds
2:28, 2:25, 2:35

Banded Hip Stretches

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Yesterday 6/20/20
Bouldered with Kent and Ryan at Rock Mill. I got the white I wanted. Also got two hard blues.

6/21/20
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Turkish Get Ups
3 each arm @ 35#
3 each arm @ 44#
2 each arm @ 53#
2 each arm @ 62#
1 each arm @ 70#

15 kettlebell swings 53#
5 goblet squats 40# DB
1 ring muscle up
10 rounds
18:50

Banded hip stretches

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Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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

2-3-5-2-3-5-2-3
Goblet Squat 60# + 20# vest
KB One-armed Floor Press 53, 62, 62#
Neutral Grip Pull up 10, 15, 20#

Rogue Echo Bike
10 calories :35
20 calories 2:46
30 calories 5:47
20 calories 8:08
10 calories 9:47
1 minute rest between efforts

Banded Hip Stretches

I went to a physical therapist yesterday. They specialize in performance manual therapy and rehab for athletes. My hip has been bothering me for the past few years. I have been doing exercises based on my research. The therapist employed dry needling and Graston techniques. He also prescribed some specific mobilization and activation exercises. I will try it for awhile and see if it helps.

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Keeping it up Tim! Great stuff!

22 Jun:
1.29 mi Dog Walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
2 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 215 lbs
5 Back Squats @ 250 lbs
11 Back Squats @ 280 lbs

23 Jun:
1.34 mi Dog Walk
1.4 mi Dog Walk
10 Scap Pulls
12 Pull Ups
2 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 230 lbs
3 Back Squats @ 265 lbs
11 Back Squats @ 300 lbs
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

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1.23 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap
10 Pull Ups
2 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 130 lbs
3 Bench Press @ 160 lbs
10 Bench Press @ 205 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs

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1.67 mi dogwalk
1.52 mi dogwalk
34 Burpees (Yay! Burpees!!)
10 scap pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 245 lbs
3 Deadlifts @ 275 lbs
10 Deadlifts @ 315 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

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3.16 dogwalk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
2 Chin Ups
3 Shoulder Press @ 110 lbs
3 Shoulder Press @ 120 lbs
3 Shoulder Press @ 130 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

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10 reps at 315#! Dang Bill!

6/24-6/26 (3 climbing days)
New River trip with Norm. We did mostly moderates. I did TR one harder route clean (12b). My back was an issue. It got very tender at the end of the climbing days (especially the first day). Toes also got tender at the end of each day. Overall a fun trip. It was good to climb and hang out with Norm.

6/27/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Monster Walks
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, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

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

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Banded Hip Stretches