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Thank Jan! You too.

Yesterday
Bouldered at Rock Mill with Jeff and Brad.

Today
Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
KB Deadlift x 8 reps 88#
Rest 45 seconds
Push-Ups x 15 reps
Rest 45 seconds
Alternating Dumbbell Reverse Lunge x 10 reps 2-25# DBs
Rest 45 seconds

For time:
2 mile Air-Dyne
immediately followed by…
Five rounds of:
6 Strict Pull-Ups
12 Goblet Squats 40#
immediately followed by…
100 double unders
20:37

A little stretching to cool down.

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Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

4 sets of:
Kettlebell Deadlift x 10 reps 88#
30 seconds rest
TGUs x 2 each arm 35, 44, 53, 62
30 seconds rest
One arm KB Floor Press x 5 reps each arm 35, 44, 53, 62
30 seconds rest

10 minute EMOM 35# KBs
1 double kettlebell swing
1 double kettlebell snatch
1 double kettlebell clean
1 double kettlebell press
1 double kettlebell front squat
X2 on the odd minutes. (15 total rounds)

Extra Credit
1 strict ring muscle up
20 wrist extensions w/Flexbar

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Yesterday:
Bouldered at Rock Mill. Sent an orange I was working last week. Also sent a couple of new blues and a new orange. Worked out the moves to a nice white problem. Would love to send it.

Today:
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Single Leg Romanian Deadlift x 5 reps each leg 35, 44, 53, 62, 62#
45 seconds rest
One-armed Kettlebell Bench Press x 5 reps 35, 44, 53, 53, 53#
45 seconds rest
Ab Roll-Outs x 10 reps
45 seconds rest

Air-Dyne
5 x (60s on 60s off)
10 minutes
Load Indicator: 5.5
6 rounds next time.

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other

A couple of additional muscle ups.

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Good Work Guys- Been working alot in SF the past 2 weeks. Been tuff to post
Friday 12.16
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
135-175LB

WOD:
For Time:
27-21-15
Thrusters (95/65#)
4-3-2
Rope Climbs

Tuff one. 15:00 1 rope climb short. Thrusters @ 55lb.

12.16 Saturday
Death by Shoulder to over head.
I got to eight and then did a few more......

WOD:
5 rounds
400M run
10 Pull-up
20 Sit-us

20:50

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12.18.2017 Monday
WU: Dyno-Bike 3Min then various stretching with group

4 x 1 Front Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
125,145,155,175
!
1 x 3 In 10 min or less 3r max deadlift
3rep Deadlift
235lb
!
WOD:
For Time:
30 Deadlifts (135/95#)
30 Back Squats (135/95#)
Row 1,000m
9:15 worked with 95lb.

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Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Double KB Deadlift 88#
Ring Dips
1 TGU each side 35, 44, 53, 62, 71, 62, 53, 44#

Air-Dyne
6 x (60s on 60s off)
12 minutes
Load Indicator: 5.5

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other

Worked out with my daughter tonight. She's home from college for a month.

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12.19.2017 Tuesday
Nice to have the kids home!! My son is home from college too, working out with for the next month should be fun.
WU: Row 300M then 2 rounds
10 push-ups
6 KB Swings
10 Situp

20 x 1 Power Clean + Jerk
10min. Clock:
Every :30sec. complete
1 Power Clean + Jerk
75-125LB

WOD:
"Nate"
20min. AMRAP:
2 Muscle Ups / Bar MU progession bar
4 Handstand Push-Ups / sit DB press for me @20lb
8 KettleBell Swings (70/53#)

12rds + 2

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Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Romanian Deadlift x 10 reps 88# KB
30 seconds rest
KB Floor Press x 10 reps 35, 44, 44, 53, 53# KBs
30 seconds rest
Supine Ring Rows x 6 reps
30 seconds rest

Air-Dyne
7 x (60s on 60s off)
12 minutes
Load Indicator: 5.5

10 strict ring muscle ups

Signed up for the free 10 day subscription to MWOD. Completed Day 1: Hip Hinge Archetype pt I
I will see if this will be useful to me before I spend money on it.

Good work on "Nate" Patrick! I may have to try that one again when I get my HSPUs back.

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Yesterday:
Bouldered at Rock Mill with Jeff, Brad, and Kent. Busy!

Today:
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Landmine Deadlifts 115#, 125#, 135# + 45# bar
Ring Dips
Ab Wheel Roll Outs
1 TGU each side 35, 44, 53, 62, 71, 62, 53, 44#

Air-Dyne
8 x (60s on 60s off)
16 minutes
Load Indicator: 5.5

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing the other

I also did a little foam rolling on abductors.

Happy Holidays!

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Yesterday
I needed a little exercise after eating a lot of cheesy potatoes yesterday.
THE WALK
You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
You must cover 3.2km (2mi). If you don't make 3.2km you've failed the test.
No running. Walking only.
No holding the rails of the treadmill.

Today
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Kettlebell Swings x 20 reps 35, 44, 53, 61, 61#
30 seconds rest
One-Armed Kettlebell Floor Press x 5 reps 35, 44, 53, 61, 61#
30 seconds rest
15’ rope ascent x 2
30 seconds rest

Air-Dyne
9 x (60s on 60s off)
18 minutes
Load Indicator: 5.5

Extra Credit
1 strict ring muscle up (did last rep w/8#)
kneeling hero pose
10 pronators each arm
5 rounds

Finished up with one attempt at a strict bar muscle up. Attempt successful.