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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 Bench Press @ 145 lbs
5 Bench Press @ 150 lbs
5 Bench Press @ 155 lbs
5 Bench Press @ 175 lbs
10 Bench Press @ 195 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs

43 Push ups (20, 20, 3)

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1.06 mi Accelerator Runway walk (19 min)
1.16 mi Dog Walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull ups
5 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
5 Shoulder Press @ 110 lbs
3 Shoulder Press @ 125 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
43 Pushups (23, 20)

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1.52 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull ups
4 Chin Ups
10 1.5 Pood KBS
1 Snatch @ 65 lbs
1 Snatch @ 75 lbs
1 Snatch @ 85 lbs
1 Snatch @ 95 lbs
1 Snatch @ 100 lbs
1 Clean & Jerk @ 95 lbs
1 Clean & Jerk @ 100 lbs
1 Clean & Jerk @ 115 lbs
1 Clean & Jerk @ 135 lbs
1 Clean & Jerk @ 155 lbs

Tried to get 115, But couldn't do it!

43 Push Ups (23, 20)

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July 10-19th
My wife and I took a trip to Lander, Wyoming. Lander has many world class climbing areas. I climbed Monday, Wednesday and Friday at Wild Iris. We climbed at the OK Corral area. I climbed around 20 routes altogether. Mostly 10s and a few 11s. I got on one 12 on top rope and didn’t do very well. By Friday I was beginning to trust my feet and feeling very comfortable on the rock. I would have loved to stay another week. My back did much better this trip and my toes didn’t hurt from my climbing shoes.
On Tuesday we visited The Grand Tetons and on Thursday we visited Yellowstone. The Grand Tetons are some of the most beautiful mountains I have ever seen. We took a hike and avoided the crowds. We saw a few of the major attractions at Yellowstone such as Old Faithful and the Grand Prismatic Spring. We just scratched the surface of Yellowstone and am looking forward to seeing the more remote areas of the Park. Unfortunately it was somewhat busy and actually wore masks outside near the bigger crowds. Everyone was conscientious and maintained social distancing and wore masks.
I had a great time and so did Lisa.

Today (7/20/20)
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: 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#
Arm Bars x 5 reps each arm 35, 44, 53#
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
Banded KB Deadlift 88# KB
One-armed KB Floor Press 53, 62, 62#
Pronated Grip Pull Up 20# vest

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

Banded hip stretches
Worked in 5 ring muscle ups. One with a 8# med ball.

I'm back Bill! Looks like you've been working hard.

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Wow Tim! Sounds like an awesome trip!! Great work too!

1.52 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull ups
4 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 235 lbs
5 Deadlifts @ 270 lbs
10 Deadlifts @ 305 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

65 Push Ups (25, 20, 20)

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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: 4ea
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
Barbell Front Squat 65, 75, 85#
KB Press 35# KBs
Inverted Ring Row + 20#

21-15-9
KB Swings 53#
Push Ups
3:34

Banded Hip Stretches

Nice job on the deadlifts Bill! 10 @ 305# is impressive. My all time PR is only 325#.

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Great stuff on those WODs, Tim!! I felt each one of those reps!! I'm trying to be able to DL well above 300# just because!! ;)

1.67 mi Dog Walk
1.15 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Back Squats @ 240 lbs
3 Back Squats @ 275 lbs
11 Back Squats @ 310 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs

65 Push Ups (25, 20, 20)

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1.67 mi dog walk
1.29 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
2 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 160 lbs
3 Bench Press @ 185 lbs
9 Bench Press @ 210 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs

65 Push Ups (35, 20, 10)

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Yesterday
Bouldered at Rock Mill with Norm and Kent. 1 white, 2 blue, 3 purple. Fun.

Today (7/23/20)
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: 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#
Arm Bars x 5 reps each arm 35, 44, 53#
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 62#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Banded Hip Stretches

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Great work Tim! I'd love to get MUs!!

1.12 Mi dog walk
1.52 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 255 lbs
3 Deadlifts @ 290 lbs
10 Deadlifts @ 325 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

65 Push Ups (35, 20, 10)