climb/JR/THE PAPER CHALLENGE

climb:
lead:
8,8,10d,10b10a,10a
--
JR20min
5/30
--
The Paper Challenge.

climb/JR20

climb:
lead: 8,8,9,10a
TR: 10b (red//back wall//crux near top)
lead: 10d *purple-lead wall* (2/3 attempt. NEW PROJECT!!!!!)
--
JR20min
10/50x20

BC15/30x15ea//JR20

2min warm up

10/30x15 butt:

band jax (black)

band abd/press (black)

standing kick backs 15sR/15sL

--

10/30x15 core:

sit up/clap

plank bird dog knee 2 elbow

trx mtn climbers
*****KIIIILLLLLEEERRRRRR*****

--

JR20min

10/20x40

climb/JR

climb:
lead: 8,8, 10a, 10b, 10a
bouldering cave:
v0, v1, v2 (2attempts, last move!)
--
JR20min
10/40x24

LSSM/20JR

2 min warmup

FT:
1a- kB side lunges #30 x 15/15
1b- BB glute press #75 x 15
4x
--
2a) BB DL #75 x 15
2b) smith single leg press #30 x 15/15
3x
time: 14:32
--
6min AMRAP;
jump lunge x 20
burpee x 5
pogo x 5/5
#rnds: 4
--
JR20min
5/30x35

Climb/jr20

Bouldering cave: *new routes!
V0(right of), v1, red v2(attempt: cruuuuux), v2 (attempt: crux), v2green (3/4 attempt), v2green (one more move!)
4min rests
Autobelay:
5.9, 11a (3/4 attempt), 10b (3/4 attempt)
Lead:
9,10a,10b,10a

JR20min
10/50x20

LSSM/20JR

2 min warm up

FT:
1a- suitcase squat #52 x7/7
1b- 1 leg elev glute press #35 x 7/7
x4
--
2a- BB static lunges #55 x7/7
2b- dBl KB sumo squat #40/30 x 7
x4
time: 10:34
--
10min AMRAP;
kB swing #40 x 20
dyn squat #15 x 10
180* burpee x 10
#rounds: 4 (plank bd k2e 40s @ r2)
--
JR20min
10/30x30

LSSM/JR20

2 min warm up

FT:
1a- KB lunge pass #50 x 12
1b-goblet squat #50 x 6
x5
--
2a- wV#12 surrender squat x 6/6
2b- band abd & press x 12 (yellow&blue)
x5
time: 12:45
--
8 min AMRAP:
block hop overs x 20
donkey kicks x 10
side lunge jumps #12 x 20
#rnds: 4 2/3 (plank b/d k2e r3 40sec)
--
JR20min
10/40x24

**OOFFFFFF to Nashville for a BESTIES weekend!***

╭(♡･ㅂ･)و ̑̑

climb//jr20

lead:
8,9,10c (yellow new project*), 10b
TR:
11a, 11a
high grav today.
--
JR20min
5/25x40

LSSM/JR20

2 min warmup

FT:
1a- DL #85 x 8
1b- KB fig 8 squat #62 x 16
x4
--
2a-DB walking lunges #22.5s x 16steps
2b- elevated single leg glute press x 8/8
x5
time: 13:18
--
7 min amrap:
wV jump lunges #12 x 10
plank jack burpee x 10
DB dyn squats #15 x 10
#rnds: 3 2/3 (r2=plank bd k2e 40s)
--
JR20min
10/30x30

climb/jr20

climb:
8,9,9,10b, 10b
boulder cave:
v0,v1attempt, v1clean!
===
JR20min
10/50x20

Lower SSM20/JR20

2 min warm up

FT:
1a- split squats #20s x 7/7
1b- BB glute press #85 x 10
x4
--
2a- ball single ham roll ins x 7/7
2b- single leg upside down press #70 x 7/7
x4
time: 11:11
--
9min amrap (metcon)
pogo x 10/10
kB swing #40 x 20
wV fast step ups #12 x 10/10
#rnds: 3 2/3 (40s plank bd/k2e after r2)
--
20min JR
10/40x24

climb/jr20min (m-up JR 2morrow!)

lead:
9,fav10b,10b,10b,10a(2/3-ed up clipping)
boulder cave:
V0, v1(fall on last hold!)
AutoB:
10b,10b, 10c
--
JR 20 min
10/20x40


***I will do my make up JR session tomorrow even though it's an Active Rest Day***

BC10/30x15ea//jr20

2 min warm up:

butt 10/30x15
DB side lunge jumps #15
band clams 15sR/15L -- black
band hydrant/ext 15R/15L -- black
--
core 10/30x15:
side plank top e2k (alt sides/last round split)
plank jump ins
ab splitters
--
JR20min
10/50x20

Climb

lead:
9,9,10a,10b,10a
Boulder cave:
v0,v1(attempt), v1(missed last hold!)

Lower SSM20/JR20

2 min warm up

FT:
1a- goblet squat #45 x 8
1b- machine ham curl #25 x 8
x4
--
2a- single leg elev glute press #35 x 8/8
2b- deficit lunge (3riser) #20s x 8/8
x4
time: 12:21
--
8min AMRAP (metcon)
jump lunges x 20
jump squats #12 x 10
side burpee x 10
(2nd/3rd round plank b/d k2e 40s)
r#:  3 1/3
--
JR20min
5/25x40

Week of Jan 1: EATS

Jan 1: still on the road...

8: protein coffee
10: 2tbsp protein peanut butter plus
12: apple, wendy's turkey salad
4:30: turkey jerky (1oz ish), 1/2 cup dried chickpeas, 1/3c raw almonds
6:30: beef burger patty, cauliflower
8: a couple squares dark chocolate.

no exercise.
---
Jan 2 : home again, home again!

7:30 protein coffee
10: 2tbsp protein peanut butter plus
2: sweet potato, can o tuna w/ home made salad dress, cauliflower
4: 10 oz ripple, snap peas, apple
7: green chicken chili w/ a little rice, spinach w/ dressing, 1 serv halo ice cream

40min weights & cardio
---
Jan 3: turn it around today for the win! 

7:30 protein coffee
10: 2tbsp protein peanut butter plus
2: sweet potato, can o tuna, spinach w/ home made dressing*
4: vegan protein bar, jerky, snap peas, apple, banana
630: shrimp & broccoli w/ dressing
2 hours rock climbing & JR 20min
---
Jan 4: oops i did it again.

7:30 protein coffee
10: 2tbsp protein peanut butter plus, 1/4c raw almonds
2: 1/2 sweet potato, 2 eggs, 2 turkey bacon, spinach w/ home made dress, banana, small sliver quesadilla
4: 1.5 rx bar, carrots, cheese stick
6:30: spinach, salsa, beef & peppers, square o dark chocolate

no exercise.
---
Jan 5: busy me = no time to F up!

7:30 protein coffee
10: 2tbsp protein peanut butter plus
2: ground beef, spinch, salsa, sweet potato
4: turkey jerky, snap peas
6:30: kale & salmon salad w/ dressing

2 hours climbing & JR 20min
---
Jan 6: pure excellence

7:30 protein coffee
10: 2tbsp protein peanut butter plus
3: 1/2 apple, sweet potato, spinach w/ HM dressing, 2 eggs, 2 turkey bacon
5: 10oz ripple
7: 1/2 bbq chicken breast, green beans

20min metcon/JR20 min
---
Jan 7: you MUST do better next week.

7:30 protein coffee
10: 2tbsp protein peanut butter plus
3: beef burger patty, sweet potato, 7 mac nuts, spinch w/ HM dressing
5: vegan protein bar, carrots
7: left over bbq chicken, broccoli w/ dressing, 1/4c HALO, protein bar, turkey slices

20min metcon/JR20 min
---

*HM dressing =
1/4c avocado oil
3/4c apple cider vinegar
2 Tbsp spicy brown mustard

lower SS+M/JR20

2 min warm up

FT:
1a) pistol squats x 6/6
1b) elev DBL kb sumo squat #90 x 6
x4
--
2a) KB side lunge #40 x 6/6
2b) KB single leg dL #50 x 6/6
x4
time: 11:07
--
9 min metcon:
burpee jump tuck x 10
lunge hops x 10/10
bench hop overs x 10
(plank b/d k2e on r2 & 4)
#rnds: 4
--
JR20min
10/30x30

BCmetcon20//JR20

2 min warm up

butt 10/30x15:
band abd & press (black)
smith glute kick back (alt round/split last round) #20
band jax (black)
--
core 10/30x15
ugi ball mtn runners
dB knee raises #12
side V crunches (alt round/split last)
--
JR 20 min
10/40x24

Climb//jr20

Lead:
8,9,10c (project. 2/3 attempt) 10a
Auto:
10b, 10b, 10c, 10b
Bouldering cave:
V0, v1 attempt, v1 attempt
======
Jr20
10/20x40

climb//JR20

Lead:
8,7, 10b, b, b, a,
TR
10d

===
JR 20 min
10/30x30rounds

NYR, SM lower & JR (40min total WO)

 2018 Resolutions:

• GET MY DAMN STRESS EATING UNDER CONTROL!!!!!!  凸(｀0´)凸
• Protein pB only (a.m. snack) no more nuts after
• Add protein buffers ONLY when hungry between meals.
• Sweet potato with post workout meal -- no other starches, only fruit
• Adhere to meat/veg dinner and no more food after 7:30pm.
• Stop eating whey protein bars especially with sugar alcohol in them! HOLY BLOAT!
• Weigh = 125lbs or 4% BF drop

Program changes!

• Jump rope 5x week for 20 min intevals after workout
• Leg days  = 2 super sets then a metcon for the remaining time
• Butt & core intervals 10/30x15 for each
• Add ARD yoga (45min once a week)???????????????????????????????

S = supersets (2 supersets, 6-9 rep range HEAVY)

M = metcon with remaining time (2-3 exercises)

JR = jump rope intervals

My walks and low impact cardio (4x week) are going to have to wait until the kids get back to school. *SIGH*

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

2 min dynamic warm up (Zuzka on youtube)

For time:

1a) kB fwd lean split squat #40 x 6/6

1b) dbl kB elev dL #80 x 6
x4

--

2a) Static dB lunges #25s (k2g!) x 6/6

2b) BB glute press #85 x 6
x4
time: 9min20s

--

11min metcon amrap:
jump lunges x 20
burpee jump tuck x 10
box jumps x 10
#rounds completed: 4 1/3

--

JR20 min
10/50x20

TRUST THE PROCESS.
CUT THE STRESS EATING.
YOU'VE ALREADY SEEN IT WORK MAGIC WHEN YOU STARTED BEFORE XMAS.