climb/JR20

climb
autoB: 5.8 w down climb, 5.9
lead: 5.9, 9 9, 10a, 10b
=======
JR20min
10/30--30x

lower/JR20

2 min warm up

20 amrap:
dB side lunges #20 x 10/10
ball ham roll ins x 10
goblet squat #40 x 10
kB lunge back pass #62 x 10
plank rotations 10sea for 40s total
#rnds: 4 1/5
+
JR20min
10/40--24x

upper/jr20

10m AMRAP pull:
BB bent row #55 x 12
band face pulls (red) x 12
lying chin lifts #12 x 12
#rnds: 7
+
10m upper:
wall walk ups x 6
bent dB tri kickbacks x 12 #12s
ball chest press #20s x 12
+
JR/ROW 10/50x 20
-5JR
-5row (lvl5)
-10JR

Butt/core + JR20

10min amrap:
BB static lunges #40 x 9/9
glute abd + press (black + yellow) x 12
single leg glute press #25 x 9/9
# 5
+
10m amrap:
ab splitters x 8
trx knee tucks x9
dB crunch up to toes #15 x 9
# 4 1/3
+
JR20min
10/30--30x

climb/yoga (4hips)

climbing: lead
5.8
5.9
10.b
10a
10b
===
yoga for hips 20 min

lower #12/JR15 10/20--40x

20amrap:
deficit lunges (2risers) #15s x 10/10
pistols (band asst) x 5/5
BB back squat #50 x 10
elev dL #70 x 10
plank 40s
#rnds: 4
+
20JR
10/20--40x

pull10&up10/20min power yoga

2 min warm up

10min pull amrap:

1 arm kB row #30/#26 x 12/12

straight arm pull down #45^ x 12

inv row (elev ft 6/bent knee 6) x 12

#rnds: 4 2/3

+

10min up amrap:

OH press #15s x 12

tri dips x 12

concentration curl #15 x 12/12

# rnds: 5

+

20m power yoga

butt+core/JR15 CD6

2 min warm up

10AMRAP:
side lunges #20 x 11/11
band clams (black) x 11/11
glute press #70 x 11
#rnds: 4 2/3
--
10AMRAP:
dB knee raises #15 x 11
dB side v crunches #5 x 11/11
trx reptiles x 11/11
#rnds: 4 1/3

+

JR30/30x20!!

climb

climb:
lead: 8,8,8,10a,10b
==
far too sick to do yoga tonight :(

lower #11/JR(10/30)

CD4 TODAY! Switching to a HT cycle. Deets in tomorrow's blog!

2 min warm up
15min AMRAP:
smith upside down leg press #86 x 12
alt kB pass under lunges #62 x 12
glute BB press #70 x 12
hand foot ball pass abs x 12
plank 30s
#4 4/5
+
JR15 (10/30--24x)

lower#10/15yoga

15amrap:
ball ham roll in (singles) x 9/9
goblet squat #40 x 9
elev sumo #70 x 9
straight leg raises x 9
plank 30s
#rnds: 5 2/3
+
yoga15min

upper/JR+zcut #3

2 min warm up

15min amrap
cross cable lat pulls #50 x 11 ^
ab splitters x 5
T-raises #12s x 10
tri push ups (6f/5asst) x 11
ab splitter x 6
plank 30s
#rnds: 4.5
+
JR15 30/30
alt JR/zcut #3 exercises (lat jump burpee/mule kix/crab toe toes/twisted climber*)

lower #9/JR15

15amrap:
deficit lunges #20s x 8/8
elev DL #68 x 8
pistols x 8/8
ball 1 leg mtn climbers x 8/8
plank 30s
#rnds: 4 + ex#2
+
JR15
30L/30Hx15r

climb/yoga15

climb:
8,8,9,9,10a,10b,10b (1/3rd attempt)
===
15min yoga

butt#4/JR15

So flipping annoyed at myself.
(　ﾟДﾟ)＜!!
I don’t know why I can’t commit to eating well.
{{|└(>o< )┘|}}
It’s never ever been this problematic for me!

4rft:
kB curtsey lunges #40 x 8/8
band hydrant/ext (blk & yello) x 8/8
single elev glute press #25 x 8/8
ball pike abs x 8
elb plank 30s
time: 14:30 + exercise #1 (to 15min)
+
JR15 30/30
-5 rounds JR
-5r c2 rower
-5r JR

lower#8/JR+ZCUTPC#2//NPF Challenge Day 2!

<3

YESTERDAY.................
marked three weeks out from Halloween.
I'm losing time here. I better get my @$$ in gear.
Begin 21-day NO PROCESSED FOOD CHALLENGE!
(That means eating only foods with ONE ingredient.)

2min warm up (yes, I ALWAYS do this.)

15AMRAP:
elev sumo squat #65 x 12
kB pass under lunges #50 x 12
suitcase squat #40 x 12/12
wV knee hugs #12 x 12
plank 30s
#rnds: 4 1/5
+
JR+Zcut power cardio #2:
-5rounds: sumo squat jumps/side jump lunges/skaters/pendulum pike/plyo high jumps
-10 round JR (HK, BB, DBUs alt)

upper#3/JR

4rft:
dB curl to press #15s x 11
pullups x 6 (band asst'd by rnd 3)
cable tri pressdown #40 x 11
band asst'd pullups x 5
dB knee raises #12 x 11
plank hold 30s
time: 15:00
+
15min 30/30x15

lower #7/JR15

The debate continues...
Does one REALLY need to eat  an exorbitant amount of protein for lean mass gains (is there actual science to this measurement or are we just doing it because that’s what everyone has been doing for the last 50 years?) or can one get away with 1g per lb of lean mass?  I’ve always made good gains eating 1g protein per pound of body weight however, I’m really sick of eating that much protein. it’s expensive and not that good tasting after about 80-100g. As always, I’m all for figuring out the least one can get away with! So I’m going to stay between 80-100g/day.

15amrap:
goblet squats #40 x 9
BB lunges #45 x 9/9
upside down leg press #76 x 9
band lying leg raises x 9
plank backstokers 30s
#rnds: 4 3/5
+
JR15min
- 5 sets HK JR
- 5 sets row (lvl6)
- 5 sets DBUs

climb/yoga & goalz

130.4lbs!!!!
Yaaaaas! Down 1.5lbs already!!
Short term goal = 128lbs
Summer(?) goal = 125lbs

Climb:
LEAD"8,9,10a,10c,10b then finish with 11aTR
====
Power Yoga15min

butt#3/Yoga15

The Halloween countdown has begun! 29 days left to make progress!

15amrap:

side lunges #20 x 10/10

band abd & press x 20

Bb glute press #70 x 10

knee hugs x 20

plank shoulder taps 30s

Rnds: 4 1/5

+

15min power yoga

lower#6/JR15

4rft:
kB figure 8 squats #62 x 10
kB surrender squat #18 x 10/10
ball hamstring curls x 10
dB bicycle crunches #15 x 10
plank bird dog 15s L/15s R
time: 15:42
+
15JR
30/30x15rnds
-5r JR HK
-5r burpee
-5r JR DBL Us