Tim’s Workout Log

Training Training Logs
121

Tuesday, October 1, 2024
3 problems
10 second hang on an edge 25, 20, 15 mm
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
Grindstone Tension 3 sets 3-6-9 sec 15 mm +10#
2 finger pocket Green RP Forge 3 sets 3-6-9 -30, -20, 10#
Slopey Crimper on Green RP Forge 3 sets of 3-6-9 -10, -10, 0#

8 x 3 Dips
10 sets of 10 band pull aparts
Deep squat holds

October 2, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
10 DNS Star Pattern
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Turkish Gets
2 each side @ 35, 44, 53, & 62#

Worked in:
3 Sets:
15 Banded Finger Extensions
10 pronators

EMOM-20 minutes
1 clean+1 presses+2 squats+3 Neutral Grip Pull Up
20 rounds
Alternate sides w/clean-press-squat
53# kettlebell

2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Reclined Hero Pose
3 sets of 20 Flexbar Wrist Extensions

3 Likes
122

October 4-6, 2024
New River trip with Lisa and Randy. Randy and I climbed all three days, bouldering on the last day. Got up several 10s and 11s and one 11d/12a. Weather was nice but too warm for optimal sending conditions. Overall a fun trip.

October 7, 2024
WARM UPS
Lock 3 Shoulder Routine
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

Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 142 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 150 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 149 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 149 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 149 63 rpm
3 minute cool down (easy walking)

Cossack Squats x 20 reps
Reclined Hero Pose 60 seconds
Deep Squat Hold 60 seconds

October 8, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
10 DNS Star Pattern
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Turkish Gets
2 each side @ 35, 44, 53, & 62

EMOM-20 minutes
2 kb cleans + 2 kb presses + 2 kb front squats + 1 pull up
2 35# kettlebells

2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Couch Stretch
3 ring muscle ups

Wednesday October 9, 2024
3 problems
10 push ups
10 band pull aparts
10 second hang on an edge 25, 20, 15 mm
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 4, Workout 1 Every 60 seconds
Grindstone Tension 3 sets 3-6-9-12 sec 15 mm +10#
2 finger pocket Green RP Forge 3 sets 3-6-9-12 sec -30, -20, -10#
Slopey Crimper on Green RP Forge 3 sets of 3-6-9-12 sec -10#

7 sets of 10 push ups
7 sets of 10 band pull aparts
Deep squat holds
Balance Drills

3 Likes
123

October 10, 2024
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.08 miles
1::07:59
Average Heart rate: 122
Max Heart Rate: 134

2 Likes
124

October 12, 2024
Bouldered at Rock Mill with Kent and Randy. Did 4 new purples, 2 new blues, one orange, and one new white. Worked two other blues and an orange. Finished by climbing all the purples.
Elbow exercises later in the Shed.
1.8 mile walk later in the evening.

October 13, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/Bulgarian Goat Bag Swings, 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronator each arm
3 rounds

3 sets of:
16 alternating split squats 2 25# DBs
8 Trapbar RDL 175#
60 seconds
BOSU Ball KB Bench Press 44s, 53s, 53s
60 seconds
TRX rows x 8 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:54

3 ring muscle ups
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
Deep squat hold

3 Likes
125

October 12, 2024
Bouldered at Rock Mill with Kent and Randy. Did 4 new purples, 2 new blues, one orange, and one new white. Worked two other blues and an orange. Finished by climbing all the purples.
1.8 mile walk later in the evening.

October 13, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8
3 sets of 15 banded finger extensions

5 Goblet Squat/Bulgarian Goat Bag Swings, 35, 35, 45##
Neutral Grip Pull ups x 5 reps 0, 20, 35#
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronator each arm
3 rounds

3 sets of:
16 alternating split squats 2 25# DBs
8 Trapbar RDL 175#
60 seconds
BOSU Ball KB Bench Press 44s, 53s, 53s
60 seconds
TRX rows x 8 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:54

3 ring muscle ups
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
Deep squat hold

October 15, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8
3 sets of 15 banded finger extensions

Turkish Get Ups
2 @ 35 and 44#
10 @ 53#

100 kettlebell swings
10 on the minute.
53#

Kettlebell Presses
(3 @ 35, 2 @ 44, 1 @ 53#) X 3

3 Likes
126

Wednesday October 16, 2024
3 problems
10 push ups
10 band pull aparts
10 second hang on an edge 25, 20, 15 mm
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 4, Workout 2 Every 60 seconds
Grindstone Tension 3 sets 3-6-9-12 sec 15 mm +10#
2 finger pocket Green RP Forge 3 sets 3-6-9-12 sec -30, -20, -20#
Slopey Crimper on Green RP Forge 3 sets of 3-6-9-12 sec -20#

7 sets of 10 push ups
7 sets of 10 band pull aparts
Deep squat holds
Balance Drills

2 Likes
127

October 17, 2024
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.11 miles
1::08:05
Average Heart rate: 124
Max Heart Rate: 133

Saturday, October 19, 2024
Bouldered at Rock Mill with Jeff and Kent. Quickly did the new purples, blues and one orange. Struggled on couple of whites. Finished by repeating several blues.
1.2 mile walk later with Lisa

Sunday, October 20, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/Bulgarian Goat Bag Swings, 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 20, 35#
KB Windmill 5 each side @ 35, 44#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronator each arm
3 rounds

8 sets of:
Back Squat x 3 reps 80, 95#
Trapbar RDL x 3 reps 175#
60 seconds
Dips x 3 reps
60 seconds
Pronated/Supinated Pull ups x 3 reps +20#
60 seconds

3 ring muscle ups
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
Deep squat hold
Banded Elbow Stretch

3 Likes
128

October 21, 2024
WARM UPS
Lock 3 Shoulder Routine
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

Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 139 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 149 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 149 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 63 rpm
3 minute cool down (easy walking)

Cossack Squats x 20 reps
Couch Stretch
Deep Squat Hold 60 seconds

3 Likes
129

Tuesday, October 22, 2024
3 problems
Push Ups 15, 20, 15 reps
10 band pull aparts
10 second hang on an edge 25, 20, 15 mm
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
Grindstone Tension 3 sets 3-6-9 sec 10 mm -20#
2 finger small pocket Green RP Forge 3 sets 3-6-9 -35#
Full Crimper on Green RP Forge 3 sets of 3-6-9 -35#
Worked in:
5 sets of 10 push ups
7 sets of 10 band pull aparts
Deep squat holds

Wednesday, October 23, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
10 DNS Star Pattern
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Turkish Gets
3 each side @ 35, 44, 53#
Worked in:
3 Sets:
15 Banded Finger Extensions

EMOM-20 minutes
1 clean+1 presses+2 squats+3 Neutral/Pronated/Supinated Grip Pull Up
20 rounds
Alternate sides w/clean-press-squat
53# kettlebell

2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Couch Stretch
3 ring muscle ups
Deep squat hold

3 Likes
130

Freaky Stylee
Freaky Stylee1920×2560 890 KB

October 25-27, 2024
New River trip with Lisa, Kent, Ross, and Randy. Climbed at Endless and Bubba City. Many good climbs. Lots of close sends but a little short of a couple. I one-hung Freaky Stylee 3 times. Got a couple of good pictures. Very good fall conditions. Sunday, Kent and I took a bike ride down to the bottom of the river and back up again. Fun.

October 28, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
10 DNS Star Pattern
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Turkish Gets
3 each side @ 35, 44, 53#

EMOM-20 minutes
2 clean+2 presses+2 squats+2 Neutral Grip Pull Ups
20 rounds
Alternate sides w/clean-press-squat
45# kettlebell

2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Couch Stretch
3 ring muscle ups

5 Likes
131

October 29, 2024
WARM UPS
Lock 3 Shoulder Routine
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

Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 140 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 149 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152 63 rpm
3 minute cool down (easy walking)

Cossack Squats x 20 reps
Couch Stretch
Deep Squat Hold 60 seconds

3 Likes
132

Wednesday, October 30, 2024
3 problems
Push Ups 15, 20, 15 reps
band pull aparts 15, 20, 15
10 second hang on an edge 25, 20, 15 mm
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 2 Every 60 seconds
Grindstone Tension 3 sets 3-6-9 sec 10 mm -20#
2 finger large pocket Green RP Forge 3 sets 3-6-9 -35#
Full Crimper on Green RP Forge 3 sets of 3-6-9 -35#
5 sets of 10 push ups
5 sets of 10 band pull aparts
Deep squat holds

Thursday, October 31, 2024
Zone 2 IC4 Bike Workout 45 minutes Level 41
Average HR: 127
High HR: 134
2 sets of 15 Reverse Hypers 120#
Couch Stretch

3 Likes
133

November 2, 2024
Bouldered at Rock Mill with Kent, Ross, and Randy. All new problems in the gym. Warmed up and then did 3 new purples and started working the blues. I did several. Worked an orange and white. I flashed another orange. Finished by climbing all the purples in the gym. There were at least 8 in the gym. A few were pretty hard. 3 hours of climbing.

November 3, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/Bulgarian Goat Bag Swings, 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronator each arm
3 rounds

5 sets of:
Double KB Front Squats x 5 reps 2 35 KBs
Trapbar RDLs x 5 reps 175#
60 seconds
5 dips
60 seconds
TRX Rows x 5 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:20

3 ring muscle ups
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
Deep squat hold

2 Likes
134

November 4, 2024
Lock 3 Shoulder Routine
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

Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 139 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 150 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152 63 rpm
3 minute cool down (easy walking)

Cossack Squats x 20 reps
Couch Stretch

2 Likes
135

November 5, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
10 DNS Star Pattern
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Turkish Gets
3 each side @ 35, 44, 53#
Worked in:
3 Sets:
15 Banded Finger Extensions

EMOM-20 minutes
1 clean+1 presses+2 squats+3 Neutral/Pronated/Supinated Grip Pull Up
20 rounds
Alternate sides w/clean-press-squat
53# kettlebell

2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Couch Stretch
3 ring muscle ups
Deep squat hold

2 Likes
136

November 8, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

TGUs 2 @ 35, 44, 53#
3 sets of 15 banded finger extensions
3 sets of 10 pronators

30 Minute EMOM
10 KB Swings 53#
15 Push ups
5 Goblet VMO Squats w/slant board 40#
2 Rope ascents
6 20” Box Jumps
5 ab wheel roll outs
5 rounds

3 ring muscle ups
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squat
Couch Stretch
Deep squat hold

Good to workout after 2 days of parent/teacher conferences.

1 Like
137

Saturday, November 9, 2024
Bouldered in the Shed this morning.
20 problems
Finished by hanging for various times on a spinning bar that I rigged.

In the Afternoon
Zone 2 Outside Bicycle Ride.
New London-Greenwich Rail Trail (out and back)
15.13 miles
1:09:43
Average Heart rate: 125
Max Heart Rate: 135

2 Likes
138

November 10, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/Bulgarian Goat Bag Swings, 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronator each arm
15 banded finger extensions
3 rounds

3 sets of:
16 Alternating Reverse Lunges 50#
8 Kettlebell Swings 70#
60 seconds
8 dips
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Rogue Echo Bike
2 miles for time: 4:54
Max Heart rate: 156

3 ring muscle ups
Reverse Hyper x 15 reps 120# (2 sets)
Butterfly Stretch
Reclined Hero Pose
Deep squat hold

2 Likes
139

Tuesday November 12, 2024
3 problems
Push Ups 15, 20, 15 reps
band pull aparts 15, 20, 15
10 second hang on an edge 25, 20, 15 mm
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 2, Workout 1 Every 60 seconds
Grindstone Tension 4 sets 3-6-9 sec 10 mm -20, -20, -20, -10#
2 finger large pocket Green RP Forge 4 sets 3-6-9 -35, -25, -20, -15#
Full Crimper on Green RP Forge 4 sets of 3-6-9 -35#
5 sets of 10 push ups
5 sets of 10 band pull aparts
Deep squat holds

Wednesday, November 13, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
10 DNS Star Pattern
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Turkish Gets
2 each side @ 35, 44, 53, 62#
Worked in:
3 Sets:
15 Banded Finger Extensions

EMOM-20 minutes
1 clean+1 presses+2 squats+3 Neutral/Pronated/Supinated Grip Pull Up
20 rounds
Alternate sides w/clean-press-squat
53# kettlebell

2 sets of 15 Reverse Hypers 120#
Supported Cossack Squat
Couch Stretch
3 ring muscle ups
Deep squat hold

Thursday, November 14, 2024
Zone 2 IC4 Bike Workout 45 minutes Level 41
Average HR: 121
High HR: 128

2 sets of 15 Reverse Hypers 120#
Couch Stretch

2 Likes
140

November 16, 2024
Bouldered at Rock Mill with Kent and Randy. Climbed 4 new blues and one new orange. Tried many others. Finished by climbing all the purples. Fingers joints sore.
2.2 mile run just before dark (so early)

November 17, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 20/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/Bulgarian Goat Bag Swings, 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronator each arm
15 banded finger extensions
3 rounds

3 sets of:
6 Slantboard Goblet Squats 60#
6 Kettlebell Swings 70#
60 seconds
6 KB BOSU Ball Bench Presses 53s
60 seconds
TRX Rows x 6 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:29

3 ring muscle ups
Reverse Hyper x 15 reps 120# (2 sets)
Supported Cossack Squats x 20 reps
Reclined Hero Pose
Deep squat hold
3 sets of 20 Flexbar Wrist Extensions
One round of today’s strength workout. Typical Sunday.

2 Likes