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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
Strict Neutral Grip Pull ups x 5 reps 0, 10
3 KB Windmills each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
2 rounds

3 sets of:
Goblet Squat x 8 reps 60#
60 seconds rest
KB Press x 8 reps 35# KBs
60 seconds rest
Ring Rows x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata protocol
8 x (20 sec work/10 sec rest)
50 calories

Band Hip Stretches

A quick one tonight. First day with students. Glad to be back, but I'm tuckered out.

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Great Tabata Tim!!

1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 145 lbs
5 Back Squats @ 175 lbs
5 Back Squats @ 210 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

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Yesterday
3 problems
3 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 1, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 3 sets of 3-6-9 +0#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Full Crimp 3 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
deep squat holds

9/10/20
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 w/53# (5 each arm)

Quick and the Dead
0-1 10 kettlebell Swings 0-1 53##
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 3 dips
4-5 3 dips
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions
Banded hip stretches

Sprints Conditioning After a Lift
Week 1: (Sprint 15 seconds, rest 45 x 10
5% grade @ 7.5 mph

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Great stuff Tim!!

1.67 mi dog walk
1.64 mi dog walk

10 Scap Pulls
11 Pull Ups
2 Chin Ups
10 1.5 Pood KBS
5 Deadlifts | 150 lbs
1 Pull up
5 Deadlifts | 175 lbs
1 Pull up
5 Deadlifts | 220 lbs
1 Pull up
8 Deadlifts | 175 lbs
1 Pull up
8 Deadlifts | 175 lbs
1 Pull up
8 Deadlifts | 175 lbs

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1.63 Dog walk

10 Scap Pulls
8 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 95 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

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1.63 mi dog walk
1.88 mi dog walk

34 Burpees "Yay! Burpees!"
10 Scap Pulls
9 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 93 lbs
5 Bench Press @ 120 lbs
5 Bench Press @ 140 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs

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Bill-I really like that Deadlift/Pull up workout.

Yesterday
3 problems
15 push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

10 minute EMOM
10 moderate problems
2 misses
Alternated between two problems

25 problems total

Today (9/13/20)
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

4 sets of:
Goblet Squat 60# DB + 20# Vest x 6 reps
60 seconds rest
Exercise Ball Bench Press 53# KBs x 6 reps
60 seconds rest
Neutral Grip Pull Ups x 6 reps +10#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:41

Banded Hip Stretches
Worked in 5 ring muscle ups

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Tim, thanks! I wanted to add something to the DLs. With the PUs I focus on form trying engage my scaps & getting as high as I can. Great work BTW!

1.18 mi Dog walk running back to the house when the dog suddenly collapsed and I had to get the car to pick up her & my wife. We got her home gave her some aspirin and a little rest and she was raring to go!! :O

34 Burpees (Yay! Burpees!)
10 Scap Pulls
9 Pull Ups
4 Chin Ups
10 1.5 Pood KBS

Clean & Jerk : 3-3-3-3-3 :

3 Clean & Jerks @ 45 lbs
3 Clean & Jerks @ 65 lbs
3 Clean & Jerks @ 85 lbs
3 Clean & Jerks @ 105 lbs
3 Clean & Jerks @ 115 lbs
3 Clean & Jerks @ 135 lbs
3 Clean & Jerks @ 145 lbs

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Excellent 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
3 @ 35, 44, 2@ 53, 62, 1 @ 70# (each arm)

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

Hip Banded Stretches

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Tim, Great work on the MU Quick & Dead!

1.52 mi Dog walk (She was feeling back to normal!)
2.93 mi Dog walk

34 Burpees (Yay! Burpees!)
10 Scap Pulls
10 Pull Ups
4 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
5 Back Squats @ 210 lbs
5 Back Squats @ 240 lbs
10 Back Squats @ 270 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