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Not too shabby yourself Bill!
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 2 Turkish Getups each arm 35, 44, 53, 62, 70# 5 rounds Sprints Conditioning After a Lift Week 1: (Sprint 11 seconds, rest 49) x 10 5% grade @ 7.5 mph Banded Hip Stretches Calf Stretches |
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Nice work on the TGUs and the sprints Tim!
1.67 mi dog walk (I ran up the park hill! ;) ) 1.14 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 90 lbs 5 Bench Press @ 115 lbs 5 Bench Press @ 140 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 129 Push ups (39, 30, 30, 30) |
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Thanks Bill. I guess I'm not really sprinting. Just trying to get some running capacity back.
Yesterday-Bouldered at Rock Mill with Norm, Kent, and Ryan. A good crew. Today 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Goblet Front Foot Elevated Split Squat x 5 reps each 40# DB 60 seconds rest DB Press x 5 reps 40# DBs 60 seconds rest Neutral Grip Pull Up x 5 reps 20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike x 15 calories Farmer’s Walk around Shed x 2 w/60# DB Switch arm on second lap 4 rounds 11:15 Banded Hip Stretches Calf stretches |
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Tim, I hear you on the running!! I think my dog would run, but she would beat me! Great work on the echo bike & Farmers walk!!
1.67 mi dogwalk 1.52 mi dogwalk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 145 lbs 5 Deadlifts @ 180 lbs 5 Deadlifts @ 215 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 129 push ups (39, 30, 30, 15, 15) |
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Yesterday
Bouldered at Rock Mill with Kent and Ryan. WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 KB Front Squat 2 35# KBs One-arm Floor Press 53, 62, 70# Pronated Grip Pull Up 20# Sprints Conditioning After a Lift Week 1: (Sprint 12 seconds, rest 48) x 10 5% grade @ 7.5 mph Banded Hip Stretches Calf Stretches |
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Nice KB work & sprints Tim!!
1.52 Mi Dog Walk 1.67 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 60 lbs 5 Shoulder Press @ 75 lbs 5 Shoulder Press @ 90 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 129 Push Ups (39, 30, 30, 30) |
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Thanks Bill! I see you're still banging out a large amount of push ups. I need to do more push ups.
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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Quick and the Dead 10 kettlebell Swings 0-1 min 70#, 10 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 3-4 1 ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets 20 Flexbar Wrist Extensions Rogue Echo Bike 2 miles for time: 4:58 Banded Hip Stretches Calf stretches |
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Thanks, Tim! Got to find better ways to do push ups without trashing my shoulders!! Nice work on the MUs and that Quick and the Dead!
1.19 mi dog walk 1.52 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 230 lbs 5 Back Squats @ 265 lbs 10 Back Squats @ 305 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 144 Push ups (44, 30, 20, 20, 20, 10) |
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1.67 mi Dog walk
1.9 mi Dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 11 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 155 lbs 5 Bench Press @ 175 lbs 10 Bench Press @ 200 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 143 Push ups (43, 30, 20, 20, 20, 10) |
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Bill-Your back squats got heavy fast. Nice work. 10 @ 305 is a different language to me.
Yesterday Bouldered at Rock Mill with Ryan. Last Wednesday until next summer. Today (8/20/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 4 sets of: Rear-Foot Elevated Split Squat x 6 reps each leg 25# DB Goblet Style 60 seconds rest One-Arm Landmine Push Press x6 reps each arm 45#+25# 60 seconds rest Feet-Elevated Suspension Row x 6 reps 60 seconds rest Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:33 Sprints Conditioning After a Lift Week 1: (Sprint 12 seconds, rest 48) x 10 5% grade @ 7.5 mph Calf Stretches |
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Thanks Tim, I'm trying to work the form. They aren't as deep as I'd like. Way to go on the Farmers Walks, Bikes, and Sprints!
1.67 mi dog walk 1.43 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 240 lbs 5 Deadlifts @ 280 lbs 10 Deadlifts @ 315 lbs 10 Deadlifts @ 185 lbs 10 Deadlifts @ 185 lbs 10 Deadlifts @ 185 lbs 10 Deadlifts @ 185 lbs 10 Deadlifts @ 185 lbs The DLs felt good! 143 Pushups (43, 30, 25, 25, 20) |
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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 Quick and the Dead 10 kettlebell Swings 0-1 min 53, 62, 62, 70, 70#, 10 kettlebell Swings 1-2 Rest 2-3 10 Push ups 3-4 10 Push ups 4-5 Rest 5-6 5 times through Worked in 5 sets 20 Flexbar Wrist Extensions Banded Hip Stretches Good form is important! It will keep us in the game longer. |
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1.19 mi dog walk
.66 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 100 lbs 5 Shoulder Press @ 115 lbs 2 Shoulder Press @ 127.5 lbs 1 Shoulder Press @ 130 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 143 Push Ups (43, 25, 25, 25, 25) |
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Crushing the push ups Bill!
Saturday (8/22/20) Bouldered at Rock Mill. Today (8/24/20) 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 30 minute EMOM 1. 10 calories on Echo Bike 2. 5 Ab Wheel Rollouts 3. 5 dips 4. 5 Goblet Squats w/60# DB 5. 10 Kettlebell Swings 53# 6. 5 Ring Pull Ups Banded Hip Stretches |
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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 10 Turkish Get Ups @ 53# 100 Kettlebell Swings @ 62# 10 on the minute for 10 minutes Sprints Conditioning After a Lift Week 1: (Sprint 13 seconds, rest 47) x 10 5% grade @ 7.5 mph Hip Banded Stretches |
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Way to go on the TGUs, KBS, & sprints Tim!
1.67 mi Dog Walk 1.14 mi Dog Walk 10 Scap Pulls 5 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 3 Back Squats @ 240 lbs 3 Back Squats @ 280 lbs 10 Back Squats @ 315 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 143 Push Ups (43, 25, 25, 25, 25) |
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1.64 mi dog walk
1.67 mi dog walk 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 165 lbs 3 Bench Press @ 190 lbs 10 Bench Press @ 210 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 143 Push ups (43, 25, 25, 25, 25) |
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Bill-Way to get after it. Impressive stuff. Great squats and push up numbers!
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 Double KB Front Squat 35s KB Press Neutral Grip Pull up 20# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:36 Banded Hip Stretches |
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I'm just tryin' to keep on going! Great stuff with the KB work, bike and Farmer's carries!
1.14 mi dog walk 10 Scap Pulls 8 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 3 Shoulder Press @ 110 lbs 3 Shoulder Press @ 125 lbs 1 Shoulder Press @ 140 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 143 Push ups (43, 25, 25, 25, 25) |
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Keep on trucking..
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 KB Windmills x 3 reps each arm 5 rounds 20, 20, 35, 35, 45# Quick and the Dead 10 kettlebell Swings 0-1 min 62# 10 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets 20 Flexbar Wrist Extensions Worked in 5 sets of 10 pronators each arm Banded Hip Stretches |
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Yesterday
3 problems 10-15-20-15-20 Push ups 10 second 2-finger hang 3 KB Windmills each arm 20, 35, 35, 44, 44# (These are starting to feel pretty good) 10 pronators each arm 5 rounds Nice cool temps. Sent some harder problems. Starting to remember my problems. Today 8/31/20 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 3 KB Windmills each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Double KB Front Squat x 5 reps 35s 60 seconds rest Dips x 5 reps 60 seconds rest Neutral Grip Inverted Rows x 5 reps +20# 60 seconds rest Rogue Echo Bike 10 calories :33 20 calories 2:44 30 calories 5:46 20 calories 8:09 10 calories 9:44 1 minute rest between efforts Banded Hip Stretches |
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Awesome work Tim!!
1.52 mi dog walk 10 Scap Pulls 8 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 3 Deadlifts @ 260 lbs 3 Deadlifts @ 295 lbs 5 Deadlifts @ 335 lbs 8 Deadlifts @ 185 lbs 8 Deadlifts @ 185 lbs 8 Deadlifts @ 185 lbs 8 Deadlifts @ 185 lbs 8 Deadlifts @ 185 lbs 143 Push Ups (43, 25, 25, 25, 25) |
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Bill-Great job on the deadlifts.
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 10 Turkish Get Ups 2 @ 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 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 Sprints Conditioning After a Lift Week 1: (Sprint 14 seconds, rest 46 x 10 5% grade @ 7.5 mph Hip Banded Stretches |
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Thanks Tim! Great work on the MUs & the sprints! I would LOVE to be able to do them!
1.14 mi Dog walk 1000 Push ups (10 sets of 100 (10 x 10 reps)) This wasn't as bad as my last attempt! 2.07 mi dog walk 5 Back Squats @ 260 lbs 3 Back Squats @ 295 lbs 8 Back Squats @ 335 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs |
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1.14 mi Dog walk
10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 175 lbs 3 Bench Press @ 200 lbs 5 Bench Press @ 225 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs |
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1.67 mi Dog walk
1.53 mi Dog walk 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 280 lbs 3 Deadlifts @ 315 lbs 3 Deadlifts @ 350 lbs 8 Deadlifts @ 185 lbs 8 Deadlifts @ 185 lbs 8 Deadlifts @ 185 lbs 8 Deadlifts @ 185 lbs 8 Deadlifts @ 185 lbs |
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1.4 mi dog walk
.53 mi dog walk 1.67 mi dog walk 10 Scap Pulls 10 Pull Ups 4 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 115 lbs 3 Shoulder Press @ 130 lbs 1 Shoulder Press @ 145 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs Did more Push presses on the last 130# & the 145#. :( |
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Looks like you've been busy Bill! Keep it up.
Yesterday Bouldered with Kent and at Rock Mill. Today (9/6/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 Goblet Squat 53, 62, 70# One Armed Floor Press 53, 62, 70# Neutral Grip Pull Ups +20, 20, 30# Rogue Echo Bike x 15 calories FarmerÂ’s Walk around Shed x 2 w/70# KB Switch arm on second lap 4 rounds 10:33 Banded Hip Stretches |
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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 @ 35, 44, 2@ 53, 62, 1 @ 70# (each arm) Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up (4 w/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Sprints Conditioning After a Lift Week 1: (Sprint 14 seconds, rest 46 x 10 5% grade @ 7.5 mph Hip Banded Stretches |
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I'm trying to keep keeping on Tim!! Great stuff with those Quick & Deads!
1.78 mi dog walk 10 Scap Pulls 10 Pull Ups 4 Chin Ups 10 1.5 Pood KBS Deadlift : 3-3-3-3-3-3-3 3 Deadlifts @ 135 lbs 3 Deadlifts @ 185 lbs 3 Deadlifts @ 225 lbs 3 Deadlifts @ 245 lbs 3 Deadlifts @ 265 lbs 3 Deadlifts @ 300 lbs 3 Deadlifts @ 315 lbs 1.14 mi dog walk |
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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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30 Strict Neutral Grip Pull ups x 5 reps 0, 10 3 KB Windmills each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 2 rounds 3 sets of: Goblet Squat x 8 reps 60# 60 seconds rest KB Press x 8 reps 35# KBs 60 seconds rest Ring Rows x 8 reps 60 seconds rest Rogue Echo Bike Tabata protocol 8 x (20 sec work/10 sec rest) 50 calories Band Hip Stretches A quick one tonight. First day with students. Glad to be back, but I'm tuckered out. |
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Great Tabata Tim!!
1.52 mi dog walk 10 Scap Pulls 10 Pull Ups 4 Chin Ups 10 1.5 Pood KBS 5 Back Squats @ 145 lbs 5 Back Squats @ 175 lbs 5 Back Squats @ 210 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs |
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Yesterday
3 problems 3 kb windmills each arm 35, 44, 53# 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 small campus rung: 3 sets of 3-6-9 +0# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20# 3. Full Crimp 3 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups deep squat holds 9/10/20 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 10 w/53# (5 each arm) Quick and the Dead 0-1 10 kettlebell Swings 0-1 53## 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 3 dips 4-5 3 dips Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded hip stretches Sprints Conditioning After a Lift Week 1: (Sprint 15 seconds, rest 45 x 10 5% grade @ 7.5 mph |
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Great stuff Tim!!
1.67 mi dog walk 1.64 mi dog walk 10 Scap Pulls 11 Pull Ups 2 Chin Ups 10 1.5 Pood KBS 5 Deadlifts | 150 lbs 1 Pull up 5 Deadlifts | 175 lbs 1 Pull up 5 Deadlifts | 220 lbs 1 Pull up 8 Deadlifts | 175 lbs 1 Pull up 8 Deadlifts | 175 lbs 1 Pull up 8 Deadlifts | 175 lbs |
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1.63 Dog walk
10 Scap Pulls 8 Pull Ups 4 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 60 lbs 5 Shoulder Press @ 75 lbs 5 Shoulder Press @ 95 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs |
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1.63 mi dog walk
1.88 mi dog walk 34 Burpees "Yay! Burpees!" 10 Scap Pulls 9 Pull Ups 4 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 93 lbs 5 Bench Press @ 120 lbs 5 Bench Press @ 140 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs |
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Bill-I really like that Deadlift/Pull up workout.
Yesterday 3 problems 15 push ups 10 second 2-finger hang 10 pronators each arm 5 rounds 10 minute EMOM 10 moderate problems 2 misses Alternated between two problems 25 problems total Today (9/13/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 4 sets of: Goblet Squat 60# DB + 20# Vest x 6 reps 60 seconds rest Exercise Ball Bench Press 53# KBs x 6 reps 60 seconds rest Neutral Grip Pull Ups x 6 reps +10# 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:41 Banded Hip Stretches Worked in 5 ring muscle ups |
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Tim, thanks! I wanted to add something to the DLs. With the PUs I focus on form trying engage my scaps & getting as high as I can. Great work BTW!
1.18 mi Dog walk running back to the house when the dog suddenly collapsed and I had to get the car to pick up her & my wife. We got her home gave her some aspirin and a little rest and she was raring to go!! :O 34 Burpees (Yay! Burpees!) 10 Scap Pulls 9 Pull Ups 4 Chin Ups 10 1.5 Pood KBS Clean & Jerk : 3-3-3-3-3 : 3 Clean & Jerks @ 45 lbs 3 Clean & Jerks @ 65 lbs 3 Clean & Jerks @ 85 lbs 3 Clean & Jerks @ 105 lbs 3 Clean & Jerks @ 115 lbs 3 Clean & Jerks @ 135 lbs 3 Clean & Jerks @ 145 lbs |
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Excellent 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 3 @ 35, 44, 2@ 53, 62, 1 @ 70# (each arm) Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up (5 w/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
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Tim, Great work on the MU Quick & Dead!
1.52 mi Dog walk (She was feeling back to normal!) 2.93 mi Dog walk 34 Burpees (Yay! Burpees!) 10 Scap Pulls 10 Pull Ups 4 close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet squats 5 Back Squats @ 210 lbs 5 Back Squats @ 240 lbs 10 Back Squats @ 270 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs |
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