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1.52 mi Dog walk
1.73 mi Dog walk

34 Burpees (Yay! Burpees!)
10 Scap Pulls
10 Pull Ups
4 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
12 Bench Press @ 160 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

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Bill-Great job on those back squats!

Yesterday
3 problems
5 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 2, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 4 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 12 pushups
deep squat holds

Today 9/17/20
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#
5 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

8 sets of:
KB Goblet Squat x 3 reps 70#
60 seconds rest
KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
60 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
60 seconds rest

Rogue Echo Bike
2 miles for time:
4:59

Banded Hip Stretches

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Great job Tim!
Yesterday:
Functional fitness AKA helping my daughter move

18 Sept:
1.52 mi dog walk

10 Scap Pulls
10 Pull Ups (8, 2)
2 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 80 lbs
12 Shoulder Press @ 90 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

This didn't seem too bad! It was a good way to celebrate the birth of a new grandson! (7 lbs 4 oz, 20 in)

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Congrats on the new grandson, Bill!

Yesterday
Climbed at Hinckley with several friends, including Jeff and Rick. Beautiful day with excellent conditions. Climbed 12 routes. Felt strong although stamina wasn't quite what it's been. Fun!

Today (9/20/20)
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

2-3-5-2-3-5-2-3
Skater Squats w/8# med ball for counterbalance (I need work on these)
Dips
Pronated Grip Pull Ups +10#

Rogue Echo Bike x 15 calories
Farmer’s Walk around Shed x 2 w/70# KB Switch arm on second lap
4 rounds
11:00

Banded Hip Stretches
Work in 5 ring muscle ups

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Thanks Tim!

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (8, 2)
3 close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 215 lbs
5 Deadlifts @ 250 lbs
12 Deadlifts @ 285 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
1.67 mi dog walk

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1.52 mi Dogwalk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
2 close grip Chin Ups
10 1.5 Pood KBS
Front Squat : 1-1-1-1-1 :
1 Front Squat @ 135 lbs
1 Front Squat @ 185 lbs
1 Front Squat @ 205 lbs
1 Front Squat @ 225 lbs
1 Front Squat @ 135 lbs

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Yesterday
Played tennis with my friend.

Today (9/22/20)
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 @ 62#

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 (6 w/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions

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Nice work on those TGUs, & KBS & MUs!
2.75 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
3 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 225 lbs
3 Back Squats @ 255 lbs
12 Back Squats @ 290 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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Awesome back squat Bill! I love to see the walking! Good work!

Yesterday
3 problems
5 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 2, Workout 2 Every 60 seconds
1. half crimp on small campus rung: 4 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, -10#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 15 pushups

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#
5 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

4 sets of:
KB Goblet Squat x 6 reps 60# DB+20# vest
60 seconds rest
KB Press x 6 reps 35#
60 seconds rest
Neutral Grip Pull Ups x 6 reps +10#
60 seconds rest

Rogue Echo Bike
10 calories :34
20 calories 2:44
30 calories 5:46
20 calories 8:09
10 calories 9:46
1 minute rest between efforts
Felt tough today!

Banded Hip Stretches
Worked in 5 ring muscle ups

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Thanks Tim! My wife wants to walk with us so that is upping the mileage as well! Nice work on the Echo bike!

1.24 mi dog walk
2.2 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
3 close grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 235 lbs
3 Deadlifts @ 265 lbs
11 Deadlifts @ 300 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs