tabata legs #6 & climb

Mon:
INdoor climbing
autobelay: 5.8, 10, 10, 10, 11(1/2), 11(3/4), 10+ (2x 1/2 way ea)


======

30/30--10x JR
--
10/20--10x
BB step up L #40 - 7/6/5/6/5
BB step up R - 6/6/6/6/6
--
30/30--10x JR
--
10/20--10x
elev wide squat #50+#12wV - 13/11/12/11/11
alt deficit lunges #15s +12wV - 8/8/8/8/8

+

sub dog walk: ZWOW#38 (*4rft = 15:07)

Z5 #9 v2.0

2 min warm up

10/50--20x
JR
suitcase L #50 - 20/17
JR
suitcase R - 21/18
JR
dB jump squats #10s - 27/26
JR
1 leg stand ups L #12wV -11/10
JR
1 leg stand ups R -11/11

&

ZWOW #33 (12min AMRAP = 2.75 rounds completed)

Emily Skye Upper WO 2/16/17

2 min warm up

10/40--24x
JR
Bent 90* dB row #20s - 20/20/19
JR
skull crushers #12s - 14/12/12
JR
dB chest press #25s - 17/13/14
JR
renegade row #27.5s - 18/16/16

& ZWOW #33 (12min)

Z 6pk Summer Abs #3 v 2.0

2 min warm up

10/50--20x
JR
boat post & twist - 38/48
JR
*leglift/hip lift - 15/15
JR
side plank/bird dog L - 12/12
JR
side plank bird dog R - 12/13
JR
seated knee tuck abs - 29/32

tabata legs #5 & body stats

Ahhhhhh....it's been a rough last week living at the hospital for three days. I nailed the IF part, I didnt get all 6 workouts/walks in. Just gotta let it go.

Body Stats Update!
130lbs (down 1!)
18.9%
6 weeks out!!!!!! dial. it. in.

<3  I FOUND THE SWEET SPOT  <3
Energy-wise anyway. Not sure that its getting the best results ever but there's my DIET to blame for the tiny results.

20 min hiit workout//2 mi dog walk x5 a week with a side of I.F. 8pm-2pm. This is my perfect energy balance. I feel good (like I still have energy for the boys) after a workout but still sore sometimes AND I'm not sooooooo hungry that I eat EVERYTHING. Score. The only thing that's off right now is my sleep. Some days it affects my appetite (SUNDAy! >:( raaaarg ) I'm doing 11pm-5am at best. Further reflection on this matter is required.

Monday:
Indoor climbing 1 hr:
Autobelay
5.7
10
10+
11 (5/6 the way up!!!!!) aaaaaaaaggghhhh!!!!!
10
11-
10+ (sloppy AF)

=============

Tuesday:
30/30--10x JR

10/20--10x
curtsey lunge L #35BB - 9/9/8/8/8
curtsey lunge R - 9/9/8/8/8

30/30--10x JR

10/20--10x
BB dL #105 - 10/8/7/7/7
alt pistol squats (band assisted) #12 - 5/4/4/4/4

z5 #2 v2.0

2 min warm up

10/50--20x
JR
side step side lunge #15s - 20/16
JR
reverse squats #7s - 20/16
JR
dB back lunge front kick L #15s - 16/17
JR
dB back lunge front kick R - 17/16
JR
reverse squats - 18/17

k8*s AAHH! Arms Circuit #1 & taper down WD?

2 min warm up

10/40--24x
JR
HSCTs - 9/10/10/10/8
JR
inv row #12 (straight legs!) - 13/13/12/13/12
JR
db curl & press #20s - 6/6/6/6/6

I'm not too sure how much longer Sierra is going to be around so my dogwalking days may be numbered. I'm going to bring her down to 4x week, subbing a ZWOW or ZCUT workout in on days she doesn't feel up to it.

BBC2 AMRAP #3

2 min warm up

20amrap:
150m row (lvl 7)
Band and & press (elev ft // red&blu) x 16
200m row
assisted pull ups (purple) x 10
250m row
kB alt curtsey lunges #50 x 16
300m row
Plank row #25s x 10 each (not alt)
Band/kb side to side squat 62# x 16
#rnds: 2

&

ZWOW31 (15m amrap = 3rnds)
sub dogwalk -- this is the first time EVER Sierra has refused a walk :'(

Z's Six pack summer abs #2 v 2.0

2min warm up

10/50--20x
JR
plank opp toe touch 10/walk arms in/jump tuck 1 - 8/7
JR
side crunch L #5 - 27/28
JR
side crunch R #5 - 27/28
JR
plank knee tuck 2x/to side plank - 13/14
JR
dip station knee raise/vraise - 12/11

Tabata legs #4

7 weeks out. I seem to be in this terrible pattern of eating very well for three days then eating crapily for three. I'm going to really work on that this week. I added back in one serving of: beans, rice, oats, potato or yam to my post workout meal to see if that evens me out a little bit more. Still planning on keeping that 6th day of workouts...either rock climbing OR a 20min body weight cardio circuit. I know I keep Saying this but I PPRRROOOOMISE next Monday I'll do measurements!

30/30--10x JR

10/20--10x:
BB back squat #50- 9/8/8/8/8
ball hamstring roll ins- 13/12/11/12/12

30/30--10x JR

10/20--10x
2riser deficit lunge #15s L- 8/8/8/7/8
2riser deficit lunge R- 9/8/7/8/8

ZWOW25 (15m) sub WD
completed 4 rounds in 15min

ZWOW #24

Not climbing this monday so here's my 6th workout:

ZWOW #24

*20min AMRAP

dynamic squat x30

*burpee w/ pu x10

kickups x30

divebomber x10

prisoner getups x30

#rnds: 2 4/5

ZCUT kB #2 v2.0

2 min warm up

10/30--30x
JR
back lunge pass under #50- 16/12/12/12/12
JR
kB sumo squat/knee up #62 - 10/8/6/8/8
JR
kneeling stand ups (alt) #40 - 7/7/8/7/6

Z's Six Pack Summer Abs #1 v2.0

2 min warm up


10/50 -- 20x
JR
Cable standing opp k2e Chop L 40#  - 21/25
JR
Cable standing opp k2e R - 23/24
JR
kB russian twist #30 - 32/31
JR
plank foot walk overs w/ knee tux(2) -10/10
JR
ft on step bb glute press #50  -30/33

tabata legs #3

I was hoping to take measurements today but it is all of a sudden CD2 for me so that won't work. Feeling gross & fat & bloated. All this and a few days ago I was actually feeling more ripped than usual.

(,,Ծ‸Ծ,, )

MON:
(6th WO) indoor climbing:
5.9
10-
10
11-
------getting hard now...
10+
11 (2/3)
11 different (2/3)

===============

I was able to leave the hospital for a few hours today so I could do this workout. Granted, I'm exhausted from being up all night with my son and also from trying to sleep on a terrible hospital bed but I powered through it with the help of some coffee and I think it was good. A good outlet for stress, anxiety and a way to channel the negative effects of those into something that's going to help me achieve my beach bod goals. Ideally I'll get in 5 out of 6 of the planned workouts this week but who Knows how long we'll be here. I was planning on updating my body stats in Monday but I might push it another week out so I have time to normalize from this experience.

2 min Z warm up

30/30--5x JR

10/20--10x
pistol L #12 (band assist) - 4on/5off/4/5/4
pistol R #12- 5/5/4/5/4

30/30--5x JR

10/20--10x
kb sngl leg DL #50 L - 8/8/9/8/8
kb sngl leg DL #50 r - 9/8/8/8/8

emily skye legs WO 1/16/15 v2.0

2 min Z warm up

10/30--30x
JR
sumo dL #105 - 11/13/13/12/12
JR
upside down leg press #76^ - 14/14/13/12/13
JR
BB glute press #50 - 18/25/25/25/25

Emily Skye Upper Body 8/20/16

2 min warm up

10/40--24x

JR

dip station tricep dips- 14/15/13

JR

ball chest fly #17.5s - 11/11/9

JR

*cable row #60 - 24/23/21

JR

dB arnold press #15s - 12/11/11

b4 bed:
tabata posture fix

Zwow20 (sub dogwalk)

https://youtu.be/yebyUWfp_iI
*15 amrap:
Side jump lunges x 20
F/b low squat hop burpee x 10
Split squat jump x10 each
Single leg glute press to bridge x10
#rnds 41/2

BBC2 WO #2

2 min Z warm up

20 amrap:
250m row
band glute kickback x 20 (blue & red)
band glute kickback x 20
250m row
1 arm row #35 L
1 arm row R
250m row
alt side lunges #20s
dB rev fly #15s x 10
#rnds: 2 1/3 (+ extra round of band kickbacks at end)

sub dogwalk = ZCUT power cardio #11 (15m)

b4 bed:
10m yoga

z5 #45 v2.0

2 min warm up

10/50--20x
JR
5 scissor legs/1 knee hug (shoulder off grnd) - 10/11
JR
plank knee tuck1/reptile1 - 17/17
JR
side plank leg lift L - 20/20
JR
side plank leg lift R - 20/20
JR
hollow rock to sit up/twist - 16/17

**totally felt this one! hope it hurts tomorrow! :D

b4 bed:
10m yoga