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Thanks Bill! 15 back squats @ 275# Crazy! Good job!

Yesterday
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

2 problems
5 ab wheel roll outs
5 rounds

Today 6/3/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 each arm 35, 45, 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:
Trapbar Deadlift # x 8 reps 185#
60 seconds rest
KB Press x 8 reps 35s
60 seconds rest
Neutral Grip Pull Ups x 8 reps
60 seconds rest

10 minutes:
Rogue Echo Bike
3.78
120 calories
Maintained 60 rpm
PR

Banded Hip Stretches
1 ring muscle up
4 sets of 15 Reverse Hypers 160#

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Thanks Tim, I felt it! Great work on the DLs, KB Presses, Pull Ups, & Echo Bike!

10 Pull ups at work
1.51 mi Dog Walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
12 Pull Ups
7 Chin ups
10 1.5 Pood KBS
1 Pull Up
5 Deadlifts @ 260 lbs
1 Pull Up
3 Deadlifts @ 290 lbs
1 Pull Up

I tried to pull 325 and could not do it!! (WT?!?!?) :/

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5 June:
1.43 mi Dog walk
Functional Fitness (AKA yard & house work)
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
12 Pull Ups
7 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 85 lbs
3 Shoulder Press @ 110 lbs
8 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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At the Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 112 feet
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
40 Pushups
10 Scap Pulls
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 scap Pulls

21 Thrusters, 115 lbs
21 Chest-to-bar Pull-ups

6 min 19sec

I did the round in subsets of 8, 7, 6 for the Thrusters & 10, 5, & 6! Most were legit, especially the 1st ones! :D

Evening:
1.5 mi dog walk
10 Scap Pulls
10 Pull Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
9 Close Grip Chin Ups
5 Back Squats @ 115 lbs
5 Back Squats @ 145 lbs
5 Back Squats @ 175 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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Saturday-Monday 6/5-6/7
New River climbing trip with Norm, Kent, and Jason. Not great conditions but we got a lot done and had a good time. I got on quite a few 11s. Most of them went but they were not easy in the conditions.

Today (6/8/21)
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#

10 rounds of:
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups
On the 2 minutes...

Banded Hip Stretches
4 sets of 10 Reverse Hypers 160#
5 ring muscle ups

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Great work Tim!!

At the Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 115 feet
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
40 Pushups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)

50 Dumbbell Shoulder-to-Overheads, 35 lbs
50 Dumbbell Deadlifts, 35 lbs
50 GHD Sit-ups

12:32

This was rough, I did the 50 reps about 10 to 15 at a time. When I got to 20 left, I went all the way just to get through them! After the GHD situps, I felt my back where I hurt it in 1990! Discretion was the better part of valor! (At least it feels better now!)

Evening:
1.51 mi dog walk
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

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At the 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 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
40 Pushups
10 Scap Pulls
13 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

10 Deadlifts @ 135 lbs
5 Deadlifts @ 185 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 275 lbs
1 Deadlift @ 295 lbs
1 Deadlift @ 300 lbs
1 Deadlift @ 305 lbs

Evening:
.94 mi Dog Walk

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Great work Bill!

Wednesday
6/9//21
Bouldered at Rock Mill with Kent and Norm. Two new oranges and three new blues.

Today
6/10/21
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#
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

5 sets of:
Back Squats x 5 reps 95, 95, 115, 115, 135#
60 seconds
KB Bench Press x 5 reps 53# KBs
60 seconds
Inverted TRX Rows x 5 reps +35#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:01

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

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Great stuff Tim!

Back at the old Box!!

1 mi run
1 min on Jacobs Ladder, 113 feet
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
50+ SUs
DU attempts (Got 6)
40 Pushups
10 Scap Pulls
13 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

Gwen:
5 Clean & Jerks @ 95 lbs

This was brutal

15 Clean & Jerks @ 45 lbs
12 Clean & Jerks @ 45 lbs
9 Clean & Jerks @ 45 lbs

Evening:
1.53 mi dog walk
10 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
1 Pull Up
5 Deadlifts @ 135 lbs
1 Pull Up
5 Deadlifts @ 170 lbs
1 Pull Up
5 Deadlifts @ 205 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up

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Bill-That is a great warm up. Is that the warm up prescribed by the box?

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

30 Minuite EMOM
8 calories Rogue Echo Bike
2 ring muscle ups
10 push ups
10 kettlebell swings 53#
10 Wall Ball Shots 20#
5 Ab Wheel Roll Outs
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
1 Strict HSPU
10 Hanging Hip Touches, Alternating Arms