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4/3/21
Bouldered at Rock Mill with Kent

4/4/21
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#
Kneeling 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

4 sets of:
Trapbar Deadlift x 6 reps
30 seconds rest
Kettlebell Press x 6 reps 35s
30 seconds rest
TRX Inverted Row x 6 reps +25#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:11

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#
5 ring muscle ups

[url]https://youtu.be/wjYNzITBDqg[/url] WFS

Good job making it through the Open Patrick. Sounds like a deload week was needed.

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Patrick, Awesome work! Congrats!

Tim, Great work!

1.89 mi dog walk
97 Push ups (3 sets of 25 & 1 set of 22)
1.61mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 105 lbs
3 Shoulder Press @ 120 lbs
1 Shoulder Press @ 135 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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At base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 109 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)
47 Push ups (22, 25)
10 Scap Pulls
6 Chin ups
50 Burpees (Yay! Burpees!!)

WOD:
12:00 AMRAP:
1 Power Clean, 135 lbs
1 Strict Chest-to-bar Pull-up
2 Power Cleans, 135 lbs
2 Strict Chest-to-bar Pull-ups
3 Power Cleans, 135 lbs
3 Strict Chest-to-bar Pull-ups
4 Power Cleans, 135 lbs
4 Strict Chest-to-bar Pull-ups
5 Power Cleans, 135 lbs
5 Strict Chest-to-bar Pull-ups

1 round + 1 Power Clean + 1 Strict Chest-to-bar Pull-up + 2 Power Cleans + 2 Strict Chest-to-bar Pull-ups + 2 Power Cleans = 38 reps

This was brutal! The 1 and 2 rep parts of the round went easy. I tended to go fast and got tired. the latter parts of the round were brutal! Most of the C2Bs were pretty legit.

Evening:
1.8 mi dog walk
50 Push ups (25, 25)
1.8 mi dog walk
10 Scap Pulls
10 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 150 lbs
5 Back Squats @ 190 lbs
5 Back Squats @ 230 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs

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That workout does sound brutal!

Yesterday 4/6/21
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
2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

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

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Today 4/7/21
3 problems
5 kb windmills each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 20#
2. 3 finger (RPTC): 3 sets of 3-6-9
3. Full Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 pushups
Deep Squat Holds

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Tim, it was!! ;) I haven't tried windmills and those 2 finger hangs look tough!! Great work!

1.19 mi dog walk
2.37 mi dog walk
50 Burpees (Yay! Burpees!)
97 push ups (22, 25, 25, 25)
10 Scap Pulls
11 Pull Ups
5 Chin Ups
5 Bench Press @ 90 lbs
5 Bench Press @ 110 lbs
5 Bench Press @ 130 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

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Bill-2-finger hangs are for rock climbing.
The 10 minute time trial on an air bike is tough too. Mentally hard. I think the first 5 minutes is harder mentally than the second 5 minutes.

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

3 sets of:
8 Goblet Squats 60# DB
30 seconds
8 KB Press 40# DBs -hard
30 seconds
8 Neutral Grip Pull Ups
30 seconds

10 minutes:
Rogue Echo Bike
3.76
119 calories
Maintained 60-62 rpm

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

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Nice job on the Echo Bike! I need to try to find one, not sure if they have one at the base Globo.

1.48 mi dog walk
1.95 mi dog walk
50 Burpees (Yay! Burpees!!)
97 push ups (22, 25, 25, 25)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
1 Pull Up
5 Deadlifts @ 160 lbs
1 Pull Up
5 Deadlifts @ 195 lbs
1 Pull Up
5 Deadlifts @ 235 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

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Tim- When you do the 2 finger hang do you use your thumb too?? Or only 2 Fingers??

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4/05- Monday
Every minute, on the minute, for 8 minutes: Power Snatch x 2 reps @ 70%
55-75lb

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
95-145LB

WOD-
Every 10 minutes, for 20 minutes (2 sets):
Run 400 Meters
10 Burpee Box Jump Overs (24/20″)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
30/20 Calories of Assault Bike
9:15- scaled it: 10-15 Pu 15-25 WB 15-20 cal row

04/07 Wed
Deadlift 5 sets of 5 / 5 x 5 build, don't stat too light
135-235LB

WOD:
4/7/2021 - Wod
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Light Db Press
Minute 3 – 45 seconds of Banded Good Mornings
Minute 4 – 6-8 Strict Toes to Bar or Hanging Leg Raises @ 2111
Minute 5 – 10 Supine Ring Rows @ 21X0
I think this is the Easiest WOD I have done in YEAR!!

Then Wed. nite 30min Yoga stretching.... something new at the Gym

4/08 Thurs
6 x 3 Bench Press / 6 sets of 3
95lb- went lite.....

WOD:
4/8/2021 - Wod
Every 4 minutes, for 24 minutes (6 sets) for times:
1 min Max Calorie Assault Bike
1 min Max Row
1 min Max Ski erg, Battle Rope or Burpees
1 Min Rest

Got it Done: Did Rowing, Bike, and Burpees

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Great stuff Tim!

1.05 mi walk up Accelerator Runway, 81 ft rise
1.61 mi dog walk
50 Burpees (Yay! Burpees!!)
97 push ups (22, 25, 25, 25)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 85 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs