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Thanks Tim, the last few were more squirrely than I would have liked! Nice work on the TGUs, KBS, & MUs!!

Patrick, great job on 21.1! I do the same with DUs! ;) The wall walks scare me because my left shoulder blade has been wonky since the middle of last week.

At base Globo:

.222222 mi walk
.555555 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
7 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

WOD:
Shoulder Press : 3-3-3-3-3-3-3 :
3 Shoulder Press @ 45 lbs
3 Shoulder Press @ 65 lbs
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 105 lbs
3 Shoulder Press @ 115 lbs
3 Shoulder Press @ 125 lbs
2 Shoulder Press @ 130 lbs

Did this last November and got one more rep on 130#. They felt easy.

Evening:
1.77 mi Dog Walk

10 Scap pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
10+ 1.5 Pood Goblet Squats (These HURT my shoulder!)

5 Back Squats @ 245 lbs
5 Back Squats @ 285 lbs
10 Back Squats @ 325 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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1.85 mi dog walk
1.52 mi dog walk
64 Burpees (Yay! Burpees!!)
10 scap pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
5 Bench Press @ 165 lbs
10 Bench Press @ 190 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

Another trip around the sun completed! And what a year this has been! I feel really good except for my shoulder, but stretching and moving helps a lot!!

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Happy birthday Bill! Keep kicking butt!

Yesterday
2 problems
10 push ups
10 second 2-finger hang -20. -15, -10, -5, 0#
10 pronators
5 rounds

2 problems
7 Ab Wheel Roll Outs
5 rounds

Today 3/18/21
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

5 sets of:
5 Goblet Squat 80# (60# DB + 20# vest)
30 seconds
5 KB Press 35# KBs
30 seconds
5 Inverted Rows +50#
30 seconds

Complete four sets each of:
Rogue Echo Bike 0.5 mile
Kettlebell Swings x 30 reps 44#
11:17 I did this workout in Nov of 18 in 12:38. I used an Air-Dyne though.

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

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Thanks Tim! I'm trying! Way to go on that PR for that Echo Bike & KBS workout!

.53 mi Dog Walk (in the rain!)
.67 mi dog walk (in the rain again!!)
50 Burpees (Yay! Burpees!)
10 Scap Pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 255 lbs
1 Pull Up
5 Deadlifts @ 295 lbs
1 Pull Up
6 Deadlifts @ 335 lbs
1 Pull Up
8 Deadlifts @ 195 lbs
1 Pull Up
8 Deadlifts @ 195 lbs
1 Pull Up
8 Deadlifts @ 195 lbs
1 Pull Up
8 Deadlifts @ 195 lbs
1 Pull Up
8 Deadlifts @ 195 lbs

My left should still is wonkey. If I stretch it and keep moving, it feels good. I got tired on the 6th DL @ 335# I think I could have got in a few more reps!

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1.52 mi dog walk
50 Burpees (Yay! Burpees!)
10 Scap pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
5 Shoulder Press @ 105 lbs
6 Shoulder Press @ 120 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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Keep on eye on that shoulder Bill!

Saturday 3/20/21
Bouldered at Rock Mill with Kent. Three oranges and two blues.

Today 3/21/21
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#
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
Modified Sumo Deadlift 205,
Dips
Supinated Pull Up +10#

Rogue Echo Bike x 15 calories
Farmer’s Walk (70 & 62# KBs. One lap. Switch every round.)
9:20

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

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Tim, The shoulder is feeling better. If I move, it is fine. When I stop, that's when the pain sets in. Great stuff on the DLs & Echo Bike & Farmer's carries!

At base Globo:

.222222 mi walk
.555555 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
7 Chin ups
50 Burpees (Yay! Burpees!!)
27 Assisted Squats

Back Squat : 5-5-3-3-3-1-1-1-1 :
5 Back Squats @ 45 lbs
5 Back Squats @ 95 lbs
5 Back Squats @ 115 lbs
3 Back Squats @ 135 lbs
3 Back Squats @ 185 lbs
3 Back Squats @ 205 lbs
1 Back Squat @ 225 lbs
1 Back Squat @ 275 lbs
1 Back Squat @ 295 lbs
1 Back Squat @ 315 lbs

Evening:
1.52 mi dog walk

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Motion is lotion Bill.

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
2, 2, 2, 2, 2 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
3-4 1 ring muscle up
4-5 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 15 Reverse Hypers 210#

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I've been told that, Tim!

At base Globo:

.222222 mi walk
.555555 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
7 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

1 Muscle Snatch @ 65 lbs
1 Muscle Snatch @ 75 lbs
1 Muscle Snatch @ 85 lbs
1 Muscle Snatch @ 95 lbs
1 Muscle Snatch @ 115 lbs
1 Power Snatch @ 65 lbs
1 Power Snatch @ 75 lbs
1 Power Snatch @ 95 lbs
1 Power Snatch @ 105 lbs
1 Power Snatch @ 115 lbs
1 Squat Snatch @ 65 lbs
1 Squat Snatch @ 75 lbs
1 Squat Snatch @ 75 lbs
1 Squat Snatch @ 115 lbs
1 Squat Snatch @ 115 lbs

Evening:

1.5 mi Dog Walk

10 Scap Pulls
10 Pull Ups
10 Chin Ups

3 Back Squats @ 265 lbs
3 Back Squats @ 305 lbs
8 Back Squats @ 340 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

The snatches were tough @ 115#, I couldn't get any more. What was I thinking with more back squats?!?

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1.86 mi dog walk
1.51 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
9 Bench Press @ 200 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

Did a lot of mobilization on my shoulder and neck!