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[Tim Babcock]

Definitely Bill!

Yesterday
4 problems
5 kb snatches each arm 35#
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 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
deep squat holds

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

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 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 3 w/10# DB between feet
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

[Bill Hoogsteden]

Nice KBS & MUs Tim!!

1.66 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 90 lbs
13 Shoulder Press @ 100 lbs
1 Shoulder Press @ 60 lbs
1 Shoulder Press @ 60 lbs
1 Shoulder Press @ 60 lbs
1 Shoulder Press @ 60 lbs
1 Shoulder Press @ 60 lbs

22 Push Ups

[Bill Hoogsteden]

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS

5 Bench Press @ 130 lbs
5 Bench Press @ 150 lbs
13 Bench Press @ 170 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

22 Push Ups

[Tim Babcock]

Bill-Are you working out at home? I'm wondering if gyms are going to be closed again soon. I'm fortunate to have everything I need at home. I will miss going to the bouldering gym with my friends on Saturdays if it closes.

Yesterday
Bouldered at Rock Mill with Kent. Fun.

Today 11/15/20
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#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Back Squat 95#
One-armed DB Bench Press 60#
Supinated Grip Pull Up 10, 20 ,30#
Ab Wheel Roll Outs

9-15-21-15-9
Rogue Echo Bike Calories
Double Unders
Push ups
12:17

Banded Hip Stretches
5 ring muscle ups

[Bill Hoogsteden]

Tim, I'm working out mostly at home, though Mondays I can use the Base "Globo". Got to keep distance and wipe down equipment, etc.

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (7, 3)
6 Close grip Chin Ups (3, 3)
10 1.5 Pood KBS
5 Deadlifts @ 340 lbs
5 Deadlifts @ 265 lbs
14 Deadlifts @ 300 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

22 Push ups

[Tim Babcock]

Bill-Good work on the Deadlifts!

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 each arm)
35, 44, 53, 62, 70#

15 kettlebell swings 53#
5 goblet squats 40# DB
1 ring muscle up
10 rounds
18:18

Hip Banded Stretches

[Bill Hoogsteden]

Thanks Tim!!

Great work on the TGUs, KBS, & MUs!!

1.68 mi dog walk
1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 240 lbs
3 Back Squats @ 270 lbs
12 Back Squats @ 305 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs

22 Push Ups

[Tim Babcock]

Awesome back squats Bill!

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

8 sets of:
Trapbar Deadlift x 3 205#
30 seconds
Double KB Press x 3 reps 35s, 35s, 44s, 44s, 44s, 44s, 44s, 44s
30 seconds
TRX Inverted Rows x 3 reps +35# plate on chest
30 seconds

Echo Bike 10 calories
10 kettlebell swings 53#
1 ring muscle ups
5 rounds
10:48

Banded Hip Stretches

[Tim Babcock]

Yesterday
Bouldered at Rock Mill with Kent. Always fun.

Today (11/22/20)
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Back Squat 95, 105, 115#
One-armed KB Floor Press 53, 62, 70#
Pronated Grip Pull Up 10, 20 ,30#
Ab Wheel Roll Outs

Rogue Echo Bike 25 Calories
Double Unders x 25 reps
3 rounds
9:16

Banded Hip Stretches
5 ring muscle ups

[Bill Hoogsteden]

At Base Globo:

.222222 mi walk
.555555 mi run
1 min on Jacobs Ladder, 104 ft
10 leg swings on each leg in both directions
50+ SUs
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 Tap jumps
10 DUs
10 Scap Pulls
10 Pull Ups
6 Chin Ups
22 Push Ups
34 Burpees (Yay! Burpees!!)
10 20" Box Jumps
Shoulder Press : 3-3-3-3-3-3-3 :
3 Shoulder Press @ 45 lbs
3 Shoulder Press @ 65 lbs
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 105 lbs
3 Shoulder Press @ 115 lbs
3 Shoulder Press @ 125 lbs
1 Shoulder Press @ 130 lbs