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I took it easy on my back. I shovel the drive out this morning. Back feels good but didn't want to push it. Nice job on the back squats Bill.

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

4 sets of:
Turkish Get Ups x 2 each arm 35, 44, 53, 62#
60 seconds rest
Double KB Floor Press x 6 reps 53s
60 seconds rest
TRX Inverted Row x 6 reps +35#
60 seconds rest

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

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

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Thanks Tim! I did "Functional Fitness" AKA Snow shoveling as well! ;) Nice Tabata on the Echo bike!

.52 mi dog walk
1.14 mi dog walk (in the snow!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
3 Back Squats @ 260 lbs
3 Back Squats @ 295 lbs
10 Back Squats @ 335 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs

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10 Turkish Get Ups 2 @ 35, 44, 53, 62, 70#

100 kettlebell swings @ 62#
6:56

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Not much time tonight. Made the most of it.

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Great job getting a lot in short amount of time, Tim! 100 KBS! Whoa!!!

Functional fitness (AKA Snow Shoveling!)
.78 mi dog walk in the snow
1.14 mi dog walk in the snow
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 270 lbs
1 Pull up
3 Deadlifts @ 305 lbs
1 Pull up
7 Deadlifts @ 345 lbs
1 Pull up
8 Deadlifts @ 190 lbs
1 Pull up
8 Deadlifts @ 190 lbs
1 Pull up
8 Deadlifts @ 190 lbs
1 Pull up
8 Deadlifts @ 190 lbs
1 Pull up
8 Deadlifts @ 190 lbs
1 Pull up

I wished I did a few more 345# DLs!

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1.52 mi dog walk in the snow
10 Scap Pulls
10 Pull Ups
8 Chin Ups
3 Bench Press @ 150 lbs
3 Bench Press @ 175 lbs
10 Bench Press @ 195 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

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Bill-Walking in the snow is a whole new level!

Saturday 2/20/21
Bouldered at Rock Mill with Kent.

Today 2/21/21
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

6 sets of:
Trap-bar Deadlifts x 4 reps 3 sets w/205# & 3 w/225#
30 seconds rest
KB Press x 4 reps 35# 44#
30 seconds rest
Neutral Grip Pull Ups x 4 reps 20#
30 seconds rest

10 minutes:
Rogue Echo Bike
3.74
116 calories
Maintained 60 rpm

Last time-Made some improvement:)
3.64 miles
109 calories
60 rpm for the first 5 minutes and 55-60 rpm second 5 minutes.

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

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Tim, It sure is!

1.52 mi dog walk in the snow
.53 mi dog walk
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
7 Shoulder Press @ 120 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

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At Base Globo:

.222222 mi walk
.555556 mi run
.222222 mi walk
1 min on Jacobs Ladder, 118 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
8 Chin ups
10 20" Box Jumps
Deadlift : 3-3-3-3-3-3-3 :
3 Deadlifts @ 135 lbs
3 Deadlifts @ 185 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 275 lbs
3 Deadlifts @ 305 lbs
3 Deadlifts @ 345 lbs
1 Deadlift @ 355 lbs

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

Quick and the Dead
0-1 9 kettlebell Swings 0-1 88#
1-2 9 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

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At Base Globo:

.222222 mi walk
500 m row
.222222 mi walk
1 min on Jacobs Ladder, 102 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
8 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
15 Thrusters, 135 lbs
Run, 200 m
20 Thrusters, 95 lbs
Run, 400 m
30 Thrusters, 65 lbs
Run, 800 m
19:27

The first set were the worst. I could barely do thrusters. Then I couldn't run, though I felt better by the end of the runs. The second and third rounds, I had to split up. I got the thrusters done by 12 minutes and the lost 1/2 mile took me about 7 min.

5 Back Squats @ 275 lbs
3 Back Squats @ 315 lbs
9 Back Squats @ 350 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs

Squats again?!!? What was I thinking?!?!