JR20/tabata

A.M.
JR 10/50x 20

===
P.M.
10/20x10

goblet squat #40 

jump lunges 

10/20x10

BB glute press #85

pogo L/R alt rounds

10/20x10

elev sumo squat #65

dL #85

10/20x10

pistols 10s/10s

1 leg elev band glute press L/R alt rounds

climb/pull/jr

CLimb:
lead: 8,8,10d project (1 take), 9-, 10b lead wall (2 takes), 10c/d fail, 10d to last clip
then I cleaned the 10c/d failed one

daaaaaaang.

pull: 5x10
bent bb row #70

JR
5/25x40

z5 #127 core//JR20

Z5#127:

20AMRAP:

frog slider to kick under slide x 5/5

side plank knee tuck/plank (opp) reptile x 10/10

ball hand to foot pass/stand up x 10

3 cross mtn sliders/cross ankle slide in x 6 alt

ball hardcore egg/knee drop x 6 alt

leg lift to boat pose (from hollow rock) x 10

band abd + press x 15
BB glute press #85 x 12

#: 2 1/4

+

JR20
10/40x24

ladder//JR20

2 min warm up

z5#41 

pyramid up (20min cap)

lunge hop L x r1 5>r2 10>r3 15

lunge back knee up L #15s x 5>10>15

lunge hop R x 5>10>15

lunge back knee up R #15s x 5>10>15

curtsey to squat L #15s 5>10>15

curtsey to squat R #15s  5>10>15

opposite touch down wide jump up 5>10>15

side lunge/tap down L #12 5>10>15

side lunge/tap down R 5>10>15

side lunge jumps 15>20>25

band clams L/R x 10>11>12>13 (to time)

+

JR 5/25

JR/ex circuit (40min)

10/40x48:

JR

kB pick up/squat/put down jump squat #40

JR

elev dL #65

JR

jump lunge/kick #10s

JR

kB/band side to side squat #50

JR

band abd & press (black & yellow)

JR

pistol L 20s/R20s

Climb/pull/jr

lead:

8,8,10d project-1 take, 10d (3 takes), 10a

Pull: 5x10

Bent B.B. row #70

JR20min 

10/20x40

climb/pull/JR

climb:
lead:8,8, 10d project (2 takes — booooo), 10c, 10a/b, 10b
Today just sucked! I took on just about everything.

pull: 5x10
bb bent row #70

JR20
10/20x40

Climb/jr20

climb:
TR: 9, 10b, 11a, 11a, 11a
Jr:
1040x24

Z 5 min WO v2.0 #45//JR20

2min warm up

Z#45Core

AMRAP 20min:

5 scissor kicks/1knee hug x 10

knee tuck/reptile/pu x 10 alt

side plank leg lift L x 10

side plank leg lift R x 10

sit up twists x 10

band hyd/ext (black) x 10/10

BB glute press #85 x 12
#rnds: 4 1/3

+

JR20

10/30x30

zwow #3 v2.0 (tabata)//jr20

2min warm up

zWOW#3 v2.0 (tabata 10/20 x10 each)

1. split lunge to fwd lunge L//split lunge to fwd lunge R #12s
2. jump squat to jump lunge//dB side jump lunges #12
3. skater lateral leaps//machine ham curl #20
4. band jax (black)//band abd + press (black)

+

JR20min

10/50x20

The lone climber program//pull//jR20min

Welcome to my 2 hr lone climber program!

This is what I do on days I don’t have a climbing partner so copy, paste, and tailor to your skill level if you ever have a day like this. It’s taken me a long time to hammer out the kinks in this so that I push hard enough but don’t injure myself. As a trainer that has always been my greatest strength and so far, so good with climbing!! Enjoy:)

P1: Treadmill

4.0mph//2mi warm up walk

Part2: Boulder cave (left to right): 

v0 (rest3min),v1 (rest 3min), v2 **purple project** 2/3 attempt (rest3min), 2nd attempt v2 1/2 way no rest v3black 2/3 attempt (3min rest)

Note: 3-5min rests ok

Part3: (cave Left to Right): 

4x4 v1 (rest 5min),4x4 v1 (rest 5 min)*,4x4 v0(rest 5 min)*

*important to note that I did not do complete sets on these. I usually made it 2or3 times then did the best I could the last time or two. THAT IS OK!!!!!

Part 4: Autobelay (doubles):

11a (rest 5)*, 10b (rest 5), 9+

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

The following parts are optional and just happen to be a part of my program right now.

P5: Pull for posture! 5x10:

Barbell bent row #70

P6: jump rope:

20min intervals (10sec rest/40s jump x 24 rounds)

Jr/ex alt circuit (40min)

10/40x48 (40min)

JR

dB walking lunges #20s

JR

BB DL #85

JR

goblet squat #35

JR

kB swing #40
JR
Kb alt curtsey lunges #40
JR
Band elev 1 leg glute press (black and yellow)

z#67core + JR20

z#67core:

https://www.youtube.com/watch?v=TZq2pqsIR2E&t=161s

20min AMRAP:

plank jax x 10

**dB knee raises #15 x 10

twisted climber L/kickthrough R/pushup x 10 alt

ankle weighted high back kicks #2.5 x 10/10

bench elev single leg glute press x 10/10
#rnds: 5 2/5

+

JR20min
10/20x40

JR5/Z5 #42/JR5/Z#2 x 2

JR 5/35x8
Z5 #48: 10/50x5

burpee jump tuck

jump lunge kick #10s

**plank jax (black band)

donkey kick/jump squat

curtsey/side kick/jump squat #10s

JR5 5/35x7

Z#29: 10/40x6
low lunge backs (alt)/curl dB to toes #20
rev burpee (dB)/rockstar jump #15
kB fig 8 #50

JR5 5/35x8

Z#48
JR5 5/35x7
Z#29

climb/pull/JR20

Climb:
lead: 8,9,10a,10c,10d(CLLLEEAAANNN w00t!), 10b

PUll: 5x10
bb bent row #70

JR20
5/25x40

climb/pull/JR20

climb:
lead: 8,9,10d*project* (1 take!!), 10b (1 take), 10c
TR; 10d

pull: 5x10
bb bent row #70

JR20min
10/30x30

L-BR pyramid

2min warm up

(20min cap):

5-10-15-10-5

bosu kB squat #35

bosu split hops

5-10-15-10-5

band abd + press black+ yellow

elev DL #65

5-10-15-10-5+

back lunges each #15s

lateral bosu bounce burpee (no pu)

+

Jr20min
5/30x35

z#60 core/JR20

2 min warm up

20min AMRAP
reptile/plank jump in x 10
dB side plank lift #10 x 10/10
dB squat/chop up #10 x 10/10
prone swimmers x 30 alt
BB glute press #85 x 12
band clams x10/10 (black)
#: 5+
+

JR
10/50x20

tabata L/JR20

10/20x10 each:

1. ball roll ins//band&kb side squat #50black
2. kB surrender squat #30 alt//jump lunges
3. upside down leg press#70//pogo 10s/10s
4. bench elev glute press 10s/10s//1/2 burpee

+

JR20min
10/30x30