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All my weeks are deload week. Haha.

Saturday 2/6/21
Bouldered at Rock Mill with Kent.

Today 2/7/21
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

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
10 Pronators

2-3-5-2-3-5-2-3
Landmine Squats Bar + 45#, 65, 85#
One-Armed DB Bench Press 60#
TRX Inverted Row +45

Rogue Echo Bike
10 calories :32
20 calories 2:45
30 calories 5:48
20 calories 8:12
10 calories 9:38
1 minute rest between efforts

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

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Your Deloads kill me Tim! :D

1.52 mi dog walk (cold, snow & ice!!)
50 Burpees (Yay! Burpees!!)
10 Scap pulls
8 Pull ups
6 Chin ups
10 1.5 Pood KBS
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerks 5-5-5-5-5
1 Shoulder Press @ 45 lbs
1 Shoulder Press @ 65 lbs
1 Shoulder Press @ 95 lbs
1 Shoulder Press @ 105 lbs
1 Shoulder Press @ 115 lbs
1 Shoulder Press @ 135 lbs
3 Push Press @ 95 lbs
3 Push Press @ 105 lbs
3 Push Press @ 115 lbs
3 Push Press @ 135 lbs
3 Push Press @ 155 lbs
5 Push Jerks @ 95 lbs
5 Push Jerks @ 115 lbs
5 Push Jerks @ 135 lbs
1 Push Jerk @ 155 lbs
5 Push Jerks @ 145 lbs

This one is always something else. By the time I get to the Push Jerks, I can barely go heavy.

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Bill-That looks like a real shoulder burner!

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 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 88#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 3 ring dips
4-5 3 ring dips
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

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Tim, It was! Great work on the KBS & Dips!

Functional Fitness AKA Snow shoveling!
1.19 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
Clean & Jerk : 1-1-1-1-1-1-1 :
10 Clean & Jerks @ 45 lbs
1 Clean & Jerk @ 95 lbs
1 Clean & Jerk @ 115 lbs
1 Clean & Jerk @ 125 lbs
1 Clean & Jerk @ 135 lbs
1 Clean & Jerk @ 145 lbs
1 Clean & Jerk @ 155 lbs
1 Clean & Jerk @ 160 lbs
I haven't been able to do 155 & 160 in a LONG while!
1.52 mi dog walk
27 Assisted squat warmup
10 1.5 Pood Goblet Squats
5 Back Squats @ 240 lbs
5 Back Squats @ 275 lbs
10 Back Squats @ 315 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

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@ Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 108 feet
10 Leg Swings on each leg in both Directions
10 Single leg Jumps on each leg
10 Penguin Clap Jumps
10 High Tap Jumps
50+ SUs
DU attempts (Got 10 )
10 Scap Pulls
50 Burpees (Yay! Burpees!!)

Row : 5x 5 mins, rest 5 mins :
Row, 5 mins @ 1038 m
Row, 5 mins @ 1084 m
Row, 5 mins @ 1077 m
Row, 5 mins @ 1067 m
Row, 5 mins @ 1070 m

Evening:
1.14 mi dog walk (In the snow!)

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1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
5 Shoulder Press @ 100 lbs
10 Shoulder Press @ 115 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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50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 250 lbs
5 Deadlifts @ 290 lbs
11 Deadlifts @ 325 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs

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Awesome Deadlifts Bill!

Saturday 2/13/21
Bouldered at Rock Mill with Kent.

Today 2/14/21
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

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
10 Pronators

10 Turkish Get Ups 35, 44, 53, 53 53#

E2MOM
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

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Thanks Tim! Great work!
1.14 mi dog walk
10 Scap Pulls
5 Pull Ups
5 Chin Ups
5 Bench Press @ 140 lbs
5 Bench Press @ 160 lbs
10 Bench Press @ 185 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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.53 dog walk
10 Scap Pulls
10 Pull Ups (5, 3, 2)
6 Chin Ups (3, 3)
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
10 Back Squats @ 45 lbs
5 Back Squats @ 135 lbs
5 Back Squats @ 225 lbs
5 Back Squats @ 245 lbs
5 Back Squats @ 285 lbs
5 Back Squats @ 305 lbs

I felt good about the squats. I thought I was going to do 275, but I use 4 10# plates!