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Awesome work there, Tim! I need to do more sumos! Great stuff!
At base Globo: .2222222 mi walk .5555555 mi run .1111111 mi walk 1 min on Jacobs Ladder, 108 feet 10 Leg swing on each leg in both directions 10 Single leg Jumps on each leg 10 Penguin Clap Jumps 10 High tap jumps 50+ SUs 10 DUs 10 Push ups 10 Scap pulls 6 Chin Ups 20 Burpees (Yay! Burpees!) 10 20" Box Jumps WOD: Tabata Tasker: For time: Get 300 reps by: 20 sec of Pull-ups Rest 10 secs 20 sec of Push-ups Rest 10 secs 20 sec of Sit-ups Rest 10 secs 20 sec of Air Squats Rest 10 secs 12:07 A little over 6 rounds to get the 300. I got 13 pull ups in the 1st round! What a WOD! Evening: 1.52 mi. Dog walk 10 Scap Pulls 10 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet 5 Back Squats @ 235 lbs 5 Back Squats @ 270 lbs 13 Back Squats @ 305 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs |
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That Tabata Tasker sounds like an interesting workout.
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# |
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Yeah Tim, it was something something else!! Nice work!
1.52 mi dog walk 1.86 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 11 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 135 lbs 5 Bench Press @ 160 lbs 13 Bench Press @ 180 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 |
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Happy NEW YEAR Gentlemen!!!
01/11/2021- Monday Stamina Squats On the Minute x 14 (7 Rounds): Min 1 – 2 Front Squats Min 2 – 4 Back Squats Went real lite... 75-110lb WOD: Rowing Version 1,500 Meter Row 100 Double Unders 1,000 Meter Row 100 Double Unders 1,500 Meter Row Bike Version 75 Cal Bike 100 Double Unders 50 Cal Bike 100 Double Unders 75 Cal Bike"Semi Circle" Run Version 1,200 Meter Run 100 Double Unders 800 Meter Run 100 Double Unders 1,200 Meter Run Chose one, post time and which on or mixed. 24:34 did Bike and rowing.... lots of Cardio!!! 01/12/2021-Tues WU: 2 Rounds 250 Row 10 Good-mornings 10 Air-squats 10 Ring-Rows Gymnastics Conditioning 10 Rounds: 3 Ring Muscle-Ups / did Ring MU progression on low rings 6 Strict Handstand Pushups / DB Press 12:00 Time Cap / got 9 rounds WOD: AMRAP 15: 12 Box Jump Overs, 12 Deadlifts 9 Bar-Facing Burpees, 9 Hang Power Cleans 6 Bar Muscle-Ups, 6 Push Jerks Barbell – 155/105 - 75lb for me Box – 24″/20″ Got 3 solid rounds in........:kicking0: |
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You too Patrick. Let it be full of health and happiness.
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Goblet Squats x 3 reps 60# DB + 20# Vest 30 seconds rest KB Press x 3 reps four sets w/35 and four w44# KBs 30 seconds rest Neutral Grip Pull Ups x 3 reps +20# 30 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:57 Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
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Patrick, What Tim said! ;) Great work!!
1.62 mi dog walk 1.84 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 11 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 245 lbs 5 Deadlifts @ 280 lbs 13 Deadlifts @ 320 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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1.52 mi dog walk
50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 85 lbs 5 Shoulder Press @ 95 lbs 10 Shoulder Press @ 110 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs I FELT my lower right back on the last few reps with the 110 lbs!! |
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Watch that back Bill!
Saturday 1/16/21 Bouldered at Rock Mill with Kent. Today 1/18/21 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 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 Trapbar Deadlift 205# One Armed DB Bench Press 60# TRX Inverted Row w/45# plate on chest Rogue Echo Bike 5 ROUNDS: Sprint :20 / Rest 1:40 50 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
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Yeah Tim, I pulled my lower right back muscle in 1990 and occasionally, it lets me know my back is still weak there! ;)
1.86 Mi Dog Walk 50 Burpees (Yay! Burpees!) 1.52 mi Dog walk 10 Scap Pulls 10 Pull ups 5 Chin Ups Deadlift : 1-1-1-1-1-1-1 : 10 Deadlifts @ 135 lbs 5 Deadlifts @ 185 lbs 3 Deadlifts @ 225 lbs 1 Deadlift @ 245 lbs 1 Deadlift @ 295 lbs 1 Deadlift @ 315 lbs 1 Deadlift @ 335 lbs 1 Deadlift @ 355 lbs I tried 365 & 360 to no avail. I am glad 355# felt pretty good. |
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I'm hoping the reverse hyper I've been using lately will give my back some resiliency. So far so good.
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# (1 each w/70#) Quick and the Dead 0-1 7 kettlebell Swings 0-1 88# 1-2 7 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# |
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I need to get access to a reverse hyper! Great work Tim!!
1.86 Mi Dog Walk 1.52 Mi Dog Walk 50 Burpees (Yay! Burpees!) 27 Squat workout 10 Scap Pulls 12 Pull ups 7 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 3 Back Squats @ 250 lbs 3 Back Squats @ 290 lbs 10 Back Squats @ 325 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs They weren't the best Squats, but at least I did 'em |
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1.86 Mi Dog Walk
1.52 Mi Dog Walk 50 Burpees (Yay! Burpees!) 10 Scap Pulls 12 Pull ups 7 Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 150 lbs 3 Bench Press @ 170 lbs 10 Bench Press @ 190 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 |
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Bill-Great job on the back squats. Those weights would crush me!
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Goblet Squats x 4 reps 60# DB + 20# 30 seconds rest KB Press x 4 reps three sets w/35 and three w/44# KBs 30 seconds rest Neutral Grip Pull Ups x 4 reps +20# 30 seconds rest Rogue Echo Bike 2 miles for time: 4:54 73 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
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Thanks Tim! I felt crushed by the weights!! ;) Great work!!
At the Base Globo: .222222 mi walk .555555 mi run .111111 mi walk 1 min on Jacobs Ladder, 103 feet 10 Leg Swings on each leg in both Directions 10 Single leg Penguin Clap Jumps 10 High Tap Jumps 50+ SUs 10 DU attempts 10 Scap Pulls (rolled my right angle :O ) 12 Pull Ups 8 Chin Ups 50 Burpees (Yay! Burpees) 10 20" Box Jumps WOD: 20:00 AMRAP: 4 Strict Pull-ups 8 Feet Elevated Push-ups, 24 in 12 Med Ball Cleans, 20 lbs 8 rounds + 4 Strict Pull-ups + 8 Feet Elevated Push-ups + 1 Med Ball Clean,| 205 reps Go the 1st round done in a little over 2 min. I wanted to get at least 8 rounds. I had to use a 20# Rogue Slam ball. I could really feel my legs during the cleans! Evening: 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 @ 300 lbs 8 Deadlifts @ 335 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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1.29 mi. Dog walk
10 Scap Pulls 10 Pull Ups 3 Chin ups 10 1.5 Pood KBS 3 Shoulder Press @ 90 lbs 3 Shoulder Press @ 105 lbs 10 Shoulder Press @ 115 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
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You too Bill! Give Zombie Squats a try. They definitely humbled me.
Saturday 1/23/21 Bouldered at Rock Mill with Kent. Pretty good day. 1 blue, 3 orange, and 1 white. Today 1/24/21 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 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 5 sets of: Zombie Squats x 5 55, 65, 75, 75, 75# 30 seconds Weighted Push Ups x 5 +50# Sandbag on back 30 seconds TRX Inverted Rows x 5 reps + 35# 30 seconds 21-15-9 Rogue Echo Bike Calories Kettlebell Swings 70# L-Sit on Parallettes-seconds 10:19 Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
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Hmm... Zombie Squats, the redheaded stepchild of the front squat? ;) I have tried them! Nice job on the WOD Tim!
[B]At Base Globo: Warm up:[/B] .2222222 mi. Walk .5555555 mi. run .1111111 mi. walk 1 min. on Jacobs Ladder, 112 feet 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+ SUs DU attempts (Got 10 ) 10 Scap Pulls (rolled my right angle :O ) 10 Pull Ups 6 Chin Up 27 Assisted squat [B]WOD:[/B] 20:00 AMRAP: 25 Burpees (Yay! Burpees!!) 15 Back Squats, 1x bodyweight @ 225 lbs 4 rounds + 25 Burpees, 185 reps [I]I attempted this in Feb 2018. I got 8 more Burpees (Yay! Burpees!!) this time!! :pepper: I guess doing them everyday helped![/I] [B]Evening:[/B] 1.52 mi. dog walk |
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Nice job on the back squat/burpee WOD. That would crush me.
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 8 kettlebell Swings 0-1 88# 1-2 8 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
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Tim, I figure that I'm doing enough Burpees (Yay! Burpees!!) that it must be doing something good! ;) Great work on the TGUs, KBS, & Push ups.
1.52 mi. Dog walk 10 Scap Pulls 10 Pull Ups 3 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 270 lbs 3 Back Squats @ 305 lbs 10 Back Squats @ 340 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs [I]Back Squats again?!? What was I thinking!?!?:yikes:[/I] |
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1.86 mi. Dog walk
1.52 mi. Dog walk 10 Scap Pulls 11 Pull Ups 6 Chin ups 10 1.5 Pood KBS 5 Bench Press @ 160 lbs 3 Bench Press @ 180 lbs 10 Bench Press @ 200 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 |
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Nice job on the Back Squats!
Yesterday 3 problems 5 kb windmills each arm 35#, 44, 44# 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 "Variable Depth Edge Rail": 4 sets of 3-6-9 +15# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15# 3. Full Crimp 4 sets of 3-6-9 -30# Worked in: 10 sets of 5 banded push ups deep squat holds Today 1/28/21 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlifts x 3 reps 4 sets w/ 205# & 4 w/225# 30 seconds rest KB Press x 3 reps four sets w/35 and four w/44# KBs 30 seconds rest Neutral Grip Pull Ups x 3 reps +20# 30 seconds rest Rogue Echo Bike 5 ROUNDS: Sprint :20 / Rest 1:40 51 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# |
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Thanks! Great Work Tim!
1.52 mi. Dog walk 10 Scap Pulls 10 Pull Ups 6 Chin ups 10 1.5 Pood KBS 5 Shoulder Press @ 95 lbs 3 Shoulder Press @ 110 lbs 7 Shoulder Press @ 125 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
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Bill-You inspired me to try some back squats. Kept it light though.
Saturday 1/30/21 Bouldered at Rock Mill with Kent. Today 1/31/21 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 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 Back Squats 95, 115, 135# One-Armed KB Floor Press 62# 62# 70# TRX Inverted Row +50# sandbag Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 51 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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Tim, I hear ya! I hurt my self doing back squats that I turned Black in blue in places no man wants to turn black and blue! :D Be careful! Nice work.
1.52 mi Dog walk (in the slush!) 10 Scap Pulls 11 Pull Ups 8 Chin ups 10 1.5 Pood KBS 5 Deadlifts @ 280 lbs 3 Deadlifts @ 320 lbs 5 Deadlifts @ 355 lbs (A 5 rep max!!) 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 Feb:
At Base Globo: WU: .22222 mi walk 500 m row .22222 mi walk 1 min on Jacobs Ladder, 108 feet 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+ SUs DU attempts (Got 10 ) 10 Scap Pulls 6 Chin Ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps 27 Assisted Squat warmup WOD: 2 rounds of: Run, 800 m 30 Pull-ups 40 Push-ups 50 Air Squats 25:27 First time I ran a mile this year. I did 5 sets of 10 Pull ups to get the 60 total! Evening: 1.52 mi Dog walk (In the snowfall) 2 Feb: At Base Globo: .22222 mi walk .55555 mi run .22222 mi walk 1 min on Jacobs Ladder, 110 feet 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+ SUs DU attempts (Got 10 ) 10 Scap Pulls 11 Pull ups 6 Chin Ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps 27 Assisted Squat warmup Overhead Squat : 3-3-3-3-3 : 10 Overhead Squats @ 45 lbs 3 Overhead Squats @ 65 lbs 3 Overhead Squats @ 85 lbs 3 Overhead Squats @ 95 lbs 2 Overhead Squats @ 115 lbs 3 Overhead Squats @ 115 lbs 3 Overhead Squats @ 125 lbs 3 Overhead Squats @ 135 lbs Evening: 1.52Mi dog walk 10 Scap pulls 11 Pull ups 10 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 135 lbs 5 Back Squats @ 145 lbs 5 Back Squats @ 180 lbs 5 Back Squats @ 215 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs 10 Back Squats @ 180 lbs |
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Looks like you're been busy 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 2 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 9 kettlebell Swings 0-1 88# 1-2 9 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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I'm trying, Tim! Great KBS & push up work.
1.86 mi dog walk 1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap pulls 11 Pull ups 10 Chin ups 10 1.5 Pood KBS 5 Bench Press @ 85 lbs 5 Bench Press @ 105 lbs 5 Bench Press @ 125 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs |
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Me too Bill. Got to keep moving.
Yesterday 3 problems 5 kb windmills each arm 35#, 44, 44# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": s5ets of 3-6-9 +15# 2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15# 3. Full Crimp 5 sets of 3-6-9 -30# Worked in: Ab Wheel Roll Outs 5 sets of 5 reps deep squat holds Today 2/4/21 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Trapbar Deadlifts x 6 reps 205# 30 seconds rest KB Press x 6 reps 35# 30 seconds rest Neutral Grip Pull Ups x 6 reps 30 seconds rest Rogue Echo Bike x 10 calories Double unders x 15 5 rounds 8:20 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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Awesome work Tim!!
1.86 mi dog Walk 1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap pulls 11 Pull ups 6 Chin ups 10 1.5 Pood KBS 5 Deadlifts @ 150 lbs 5 Deadlifts @ 185 lbs 5 Deadlifts @ 225 lbs 8 Deadlifts @ 185 lbs 8 Deadlifts @ 185 lbs 8 Deadlifts @ 185 lbs I LOVE deload week!! |
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1.52 mi dog walk
50 Burpees (Yay! Burpees!!) 10 Scap pulls 11 Pull ups 6 Chin ups 10 1.5 Pood KBS 5 Shoulder Press @ 50 lbs 5 Shoulder Press @ 65 lbs 5 Shoulder Press @ 80 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
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All my weeks are deload week. Haha.
Saturday 2/6/21 Bouldered at Rock Mill with Kent. Today 2/7/21 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 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 Landmine Squats Bar + 45#, 65, 85# One-Armed DB Bench Press 60# TRX Inverted Row +45 Rogue Echo Bike 10 calories :32 20 calories 2:45 30 calories 5:48 20 calories 8:12 10 calories 9:38 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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Your Deloads kill me Tim! :D
1.52 mi dog walk (cold, snow & ice!!) 50 Burpees (Yay! Burpees!!) 10 Scap pulls 8 Pull ups 6 Chin ups 10 1.5 Pood KBS Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerks 5-5-5-5-5 1 Shoulder Press @ 45 lbs 1 Shoulder Press @ 65 lbs 1 Shoulder Press @ 95 lbs 1 Shoulder Press @ 105 lbs 1 Shoulder Press @ 115 lbs 1 Shoulder Press @ 135 lbs 3 Push Press @ 95 lbs 3 Push Press @ 105 lbs 3 Push Press @ 115 lbs 3 Push Press @ 135 lbs 3 Push Press @ 155 lbs 5 Push Jerks @ 95 lbs 5 Push Jerks @ 115 lbs 5 Push Jerks @ 135 lbs 1 Push Jerk @ 155 lbs 5 Push Jerks @ 145 lbs This one is always something else. By the time I get to the Push Jerks, I can barely go heavy. |
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Bill-That looks like a real shoulder burner!
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 88# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 3 ring dips 4-5 3 ring dips Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Tim, It was! Great work on the KBS & Dips!
Functional Fitness AKA Snow shoveling! 1.19 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 8 Chin Ups 10 1.5 Pood KBS Clean & Jerk : 1-1-1-1-1-1-1 : 10 Clean & Jerks @ 45 lbs 1 Clean & Jerk @ 95 lbs 1 Clean & Jerk @ 115 lbs 1 Clean & Jerk @ 125 lbs 1 Clean & Jerk @ 135 lbs 1 Clean & Jerk @ 145 lbs 1 Clean & Jerk @ 155 lbs 1 Clean & Jerk @ 160 lbs I haven't been able to do 155 & 160 in a LONG while! 1.52 mi dog walk 27 Assisted squat warmup 10 1.5 Pood Goblet Squats 5 Back Squats @ 240 lbs 5 Back Squats @ 275 lbs 10 Back Squats @ 315 lbs 10 Back Squats @ 185 lbs 10 Back Squats @ 185 lbs 10 Back Squats @ 185 lbs 10 Back Squats @ 185 lbs 10 Back Squats @ 185 lbs |
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@ Base Globo:
.222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 108 feet 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+ SUs DU attempts (Got 10 ) 10 Scap Pulls 50 Burpees (Yay! Burpees!!) Row : 5x 5 mins, rest 5 mins : Row, 5 mins @ 1038 m Row, 5 mins @ 1084 m Row, 5 mins @ 1077 m Row, 5 mins @ 1067 m Row, 5 mins @ 1070 m Evening: 1.14 mi dog walk (In the snow!) |
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1.52 mi dog walk
50 Burpees (Yay! Burpees!!) 10 Scap Pulls 11 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 90 lbs 5 Shoulder Press @ 100 lbs 10 Shoulder Press @ 115 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
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50 Burpees (Yay! Burpees!!)
10 Scap Pulls 11 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 250 lbs 5 Deadlifts @ 290 lbs 11 Deadlifts @ 325 lbs 8 Deadlifts @ 190 lbs 8 Deadlifts @ 190 lbs 8 Deadlifts @ 190 lbs 8 Deadlifts @ 190 lbs 8 Deadlifts @ 190 lbs |
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Awesome Deadlifts Bill!
Saturday 2/13/21 Bouldered at Rock Mill with Kent. Today 2/14/21 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 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 10 Turkish Get Ups 35, 44, 53, 53 53# E2MOM 15 kettlebell swings 53# 5 goblet squats 53# 5 push ups Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Thanks Tim! Great work!
1.14 mi dog walk 10 Scap Pulls 5 Pull Ups 5 Chin Ups 5 Bench Press @ 140 lbs 5 Bench Press @ 160 lbs 10 Bench Press @ 185 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs |
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.53 dog walk
10 Scap Pulls 10 Pull Ups (5, 3, 2) 6 Chin Ups (3, 3) 10 1.5 Pood KBS 10 1.5 Pood Goblet squats 10 Back Squats @ 45 lbs 5 Back Squats @ 135 lbs 5 Back Squats @ 225 lbs 5 Back Squats @ 245 lbs 5 Back Squats @ 285 lbs 5 Back Squats @ 305 lbs I felt good about the squats. I thought I was going to do 275, but I use 4 10# plates! |
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