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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#
KB Windmill x 5 reps each arm 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:
10 split stance RDLs (5/leg) 53, 53, 62, 62, 70#
30 seconds
Kneeling Half KB Press x 5 reps each arm 35#
30 seconds
Neutral Grip Pull Ups x 5 reps +10#
30 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:48

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#

Back is feeling better. I will focus on single leg training for a while to give the spine a rest.

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28 July 21:
@ Hotel:
.53 mi run
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups

WOD:
Dumbbell Thruster, 100 lbs (50# 10 Reps
Wall Walk 10 Reps

3 min 3 sec

This was tough!

30 July:
500 m row
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high Tap jumps
50 Push Ups
10 Pike Push ups
10 Scap Pulls
10 Pull Ups
5 Chin Ups
27 Squat work
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

WOD:
Run, 550 yd @ 3:16

Deadlift : 5-5-5 :
5 Deadlifts @ 275 lbs
5 Deadlifts @ 295 lbs
5 Deadlifts @ 300 lbs

Evening:
1.97 Dog Walk
10 Scap Pulls
10 Pull Ups
5 Chin Ups
5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 105 lbs
4 Shoulder Press @ 120 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

Glad ypur back is feeling better Tim! Great work!!

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Good stuff Bill!

Yesterday
Climbed at Rock Mill with Kent. 2 new blues.

Today 7/30/21
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: 6 ea
Toe Touch Squat to Stand: 8

3 sets of:
KB Windmills x 5 reps each side
35, 44, 53#

30 Minuite EMOM
Kettlebell Swings x 10 reps 53#
1 15’ Rope Ascent
12 Push Ups
6 alt clean to squats (3/side) 44#
25 double unders
6 Ab Wheel Roll Outs
5 rounds

Hip Flexor Stretch
2 sets of 15 Reverse Hypers 140#
Elbow Flossing

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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

3 sets of:
DB Bulgarian split squat x 8 reps each leg 2 25# DB
60 seconds
BB Bench Press x 8 reps 95, 105, 115#
60 seconds
Inverted Rows x 8 reps
60 seconds

Rogue Echo Bike
2 miles for time
4:56, 73 Calories, Avg. 65 RPM

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#
3 x 20 Flexbar Wrist Extensions

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Keep it up Tim!!

1.93 Dog Walk
16 Scap Pulls
11 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 225 lbs
3 Back Squats @ 255 lbs
13 Back Squats @ 285 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

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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
16 Scap Pulls
11 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
11 Bench Press @ 195 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
1.93 Dog Walk

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.5 mi run
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 Push Ups
10 Pike Push ups
8 Scap Pulls
10 Pull Ups
5 Chin Ups
27 Squat work
50 Burpees (Yay! Burpees!!)

WOD:
Row, 600 m
90 Jumping Pull-ups
Back Rack Barbell Carry, 135 lbs, 36 ft
Back Rack Barbell Carry, 135 lbs, 36 ft
Back Rack Barbell Carry, 135 lbs, 36 ft

12 min 27 sec

It took me 3 or 4 times to clean the 135 lbs.

Evening:
1.92 mi Dog Walk
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS

5 Deadlifts @ 265 lbs
3 Deadlifts @ 300 lbs
1 Deadlift @ 335 lbs
8 Deadlifts @ 178 lbs
8 Deadlifts @ 178 lbs
8 Deadlifts @ 178 lbs
8 Deadlifts @ 178 lbs
8 Deadlifts @ 178 lbs

Lifting 335 wasn;t as bad a I thought it would be.

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1.98 mi dog walk
50 Burpees (Yay! Burpees!!)
40 Pushups
15 Pike Pushups
10 Scap Pulls
10 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats

5 Back Squats @ 120 lbs
5 Back Squats @ 150 lbs
5 Back Squats @ 180 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

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You've been busy Bill! Awesome work. I love the back rack carries.

8/1-8/3
New River trip with Jason. Great trip. Weather was excellent for August.
We climbed at Endless on Sunday, Summersville on Monday, and Junkyard on Tuesday. Some highlight climbs were S’more Energy 11c, Satisfaction Guaranteed 11a/b, and Seven Minutes of Heaven 12a

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, 1 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
10 push ups
10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 90#

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Thanks Tim! Have to keep up with you!! ;) I was going to do walking lunges, by my knees weren't up for it. Awesome work!

1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
13 Scap Pulls
12 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 140 lbs
5 Deadlifts @ 175 lbs
5 Deadlifts @ 210 lbs
10 Deadlifts @ 175 lbs
10 Deadlifts @ 175 lbs
10 Deadlifts @ 175 lbs