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Saturday 6/19/21
Bouldered at Rock Mill with Kent and Keith. 2 blues and 2 oranges. Close on an additional orange and a white problem.

Today
6/20/21
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 225#
KB Press 35# KBs
Neutral Grip Pull Ups 10, 20, 30#

Rogue Echo Bike
10 rounds
60 seconds work/60 seconds rest
155 calories, 4.25 miles, 65-70 rpm

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

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

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.5 mi run
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
10 Pushups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 Back Squats @ 135 lbs
5 Back Squats @ 165 lbs
3 Back Squats @ 185 lbs
3 Back Squats @ 205 lbs
3 Back Squats @ 225 lbs
1 Back Squat @ 275 lbs
1 Back Squat @ 295 lbs
1 Back Squat @ 305 lbs

My knee felt bad in the run and kept on feeling bad in the back squats.

Evening:
.91 mi Dog walk

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Watch that knee Bill!

6/22/21
Bouldered at Rock Mill with Kent. Sent one new blue, two new oranges, and two new whites.

6/23/21
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

Turkish Get Ups
3, 3, 2, 2, 1 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 muscle up
4-5 1 muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Worked in the Standing Long Jump Assessment (Dan John)
6'8"

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I am Tim!!

.51 mi run
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
10 Pike Pushups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

WOD:
J.T.:
21-15-9 reps of:
Strict Wall Facing Handstand Push-up
Jumping Ring Dip Negative
Push-up

5:25

Evening:
3.22 mi dog walk
10 Scap Pulls
13 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 140 lbs
3 Bench Press @ 160 lbs
15 Bench Press @ 180 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

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1 mi walk
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
10 Pike Pushups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

21-15-9 reps of:
Push Press, 95 lbs
Jumping Chest-to-bar Pull-up

9:50

Evening:
1.52 mi dog walk
10 Scap Pulls
10 Pull ups
5 Chin ups
10 1.5 Pood KBS
3 Deadlifts @ 245 lbs
3 Deadlifts @ 280 lbs
6 Deadlifts @ 315 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

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Saturday 6/24/21
Climbed at Kelley’s Island with Norm, Robert, Nahomi, and Ben. Did a little bouldering and several top ropes. Exploring the possibility of climbing at Kelley’s. Short top ropes on a vertical quarry cliff. Very hot but fun.

Today
6/25/21
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

2-3-5-2-3-5-2-3
Back Squat 115, 135, 155
Dips 0, 10, 20#
Off Set Pull Ups +0#

Rogue Echo Bike x 15 calories
Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.)
4 rounds
9:23

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

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Great work, Tim especially on the Farmer's Walks!

1.62 mi Dog walk
50 Burpees (Yay! Burpees!!)
40 Push ups
10 Pike Push ups
12 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
7 Shoulder Press @ 110 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

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Thanks Bill. My traps were sore the next day. That was a bump up in weight.

Saturday 6/26/21
Bouldered at Rock Mill with Kent. One new blue and one new orange. Orange problem was hard. I spent 30 minutes working it out. Satisfying send.

Today 6/27/21
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 3 reps 225#-4 sets/245#-4 sets
30 seconds
KB Press x 3 reps 35, 35, 35, 35, 44, 44, 44, 44#
30 seconds
TRX Rows x 3 reps +50#
30 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:41
30 calories 5:40
20 calories 7:54
10 calories 9:26 Might be a PR
1 minute rest between efforts

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

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

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Looks Like great work Tim!! Especially on the Echo Bike!

1.09 mi walk
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 3 :/)
10 Pike Pushups
10 Scap Pulls
11 Pull Ups
6 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20 in Box Jumps
10 TRX Face Pulls

"AMReps in 12 mins:
1 Jumping Ring Muscle-up @ 1 rep
5 Medicine Ball Cleans, 14 lbs @ 5 reps
2 Jumping Ring Muscle-ups @ 2 reps
10 Medicine Ball Cleans, 14 lbs @ 10 reps
3 Jumping Ring Muscle-ups @ 3 reps
15 Medicine Ball Cleans, 14 lbs @ 15 reps


Evening:
1.52 mi Dog walk
11 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 205 lbs
3 Back Squats @ 235 lbs
13 Back Squats @ 265 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Using a lot of knee supports, which are helping my knee!

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1.07 mi walk
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
10 Pike Pushups
10 Scap Pulls
11 Pull Ups
6 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20 in Box Jumps
Deadlift : 3-3-3-3-3-3-3 :
3 Deadlifts @ 135 lbs
3 Deadlifts @ 185 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 275 lbs
3 Deadlifts @ 305 lbs
3 Deadlifts @ 275 lbs

My knee felt wonky doing the 305#, so I figured discretion was the better part of valor.

Evening:
1.53 mi Dog walk
12 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 220 lbs
3 Back Squats @ 250 lbs
15 Back Squats @ 280 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs