step/jr

Step video (40min)

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JR20min

10/40x24

Summer Shred #4 v2.0 (5/5)

2min warm up

5/35x8
5AMRAP:
pendulum swings #30 x 20
**goblet squat #40 x 10
plank hold 30s
#r: 3-
5/35x7
5AMRAP:
Leg elevated butt lifts x 20/20
Weighted Side Lunge dead lift #40 x 10/10
#r: 2.5
5/35x8
5AMRAP:
One arm KB Swing #30 x 10/10
Twisted climber x 20
plank hold 30s
#r: 2.66-
5/35x7
5AMRAP:
v-sit ups  x 20
Pistol x 5/5
#r: 2.5+

climb/pull/jr

Lead:
8,8,10c project (one take), 11a project (3/4–3 takes), 10a

JR20min
5/30

Pull: 5x6
kB single arm row #40

climb/pull/jr

Lead:

8,10a, 11a/10d (3/4), 10c (3/4), 10a,10a

Pull: 5x8

Single kB row #35/40

JR20min 

10/20x40

Climb Avalon (fail!)

Today was supposed to be a rest day but I just can't pass up a chance to climb outside!

Unfortunately, we got lost and spend two hours bush whacking with a 30lb pack on before we got to Avalon. Kim put up a weird 5.7 but it was too crowded so we hiked up and I put up a 5.8, she followed it and then it started to rain. We waited and it got worse so we headed down just in time to cross the tyrolean before copious amounts of pea sized hail began pelting us.

Womp. womp.
Maybe next time.

Summer Shred #31 v2.0

2min warm up

20min AMRAP:

Weighted Archer’s Squat Slide w/ OH press #18 X 4 /4
KB weighted hip raises on exercise ball #40 x 20
Weighted Archer’s Squat Slide w/ OH press #18 X 4 /4
KB weighted hip raises on exercise ball #40 x 20

Hanging Knee to Leg Raise x 10

Jump Jack Squats with Power Band x 20 (black)
#rnds: 3.5 +

JR 5/30

Step//JR

My back is feeling remarkably better today! I think I just had to work through the pain during my workout in order to warm up the muscle and bring tons of healing blood flow to it. I'm going to acupuncture later today just in case; I don't want it to be constantly acting up.

Today’s step workout. (31min)

&

JR20MIN 

10/50x20

Summer shred #2 v2.0

A.M -- outdoor walk 2mi
(hoping this will set my back right so i'm going to try to make at least 3 out of 4 outside)
=====
2 min warm up

FT (20 min cap):                          r1     r2      r3     r4     r5     r6    r7
Side kB/band squat #50/black    10 -- 12 -- 14 -- 16 -- 14 -- 12 --10
Pendulum #30                             5— 10 – 15 — 20 —15 — 10 —5
Plank (hold for seconds)             20 – 30 – 40 – 60 – 40 — 30 — 20
BB Half burpee DL #85                 5 —10 —15 —18 —10 —8 -- 5
time: 20min EXACTLY
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JR 5/25

Climb/JR

My back is wiggin’ out today so I skipped the pull part of this workout. Funnily enough, the climbing  was calming it down. That damn thoracic longissimis muscle!!!! I’m thinking that I need to limit my over hung stuff to one project per day and bring back more plank/pushing exercises. I’ve added a couple rounds of burpees into my jump roping in climbing days lately so hopefully that will be enough.

Climb:

Lead: 9,10a,11a (clean!!!), 10c, 11a (sloppy AF),10b, 10a

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Jr20

10/40x24

Climb/pull/jr

Bounding (cave) 5min rests:

V1x4, v2 attempt (2/3)/v1x4, v2 same/v2(2/3)/v1x2, 

Bouldering vert:

V2 (purple/yellow/red (3/4 attempt x2) 

—

Treadmill walk 2mi (~31min)

—

Autobelay (5min rests):

Up/down 8, doubles 10c, doubles 10a, doubles 10b (2/3 on 2nd)

—

Pull: 5x10

B.B. bent row #70

—

JR20min 
10/20x40
(added in a couple rounds of burpees to even out all the pulling)

10/40x48 ex/JR alt

10/40x48:

JR

side lunge jumps #15

JR

elev sumo #65

JR

static lunge L #15s

JR

static lunge R #15s

JR
band clam R (black)
JR
band clam L

31min of Step #1

Step video for 31min today!

ZWOW# 64//body stats

127.8!!!!
what a pleasant surprise!

2 min warm up

zwow#64

AMRAP20min:

kB swing x 15  #40

ball butt raises (2.5 ankle weights) x 15

kB swing x 15

ball single leg glute lift then roll in x 10/10

kB swing x 15

single (elev) leg glute press (black band) x 10/10
**kB goblet squat #40

#: 3 6/7

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JR 5/30

indoor walk/JR20

Last half of this indoor walking video.

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JR20 min
10/30x30

climb/pull/jR

TR:

9,10a,10d,10c,11a,10d,11a,11b,9

                                                        ^technique cap

Pull: 5x10

Bent B.B. row #70

JR20min 

10/50x20

climb/pull/JR

Bouldering:

V0x4, v1x4 (2full/2halves)

TR:

10a, 10d,10c,11a,11bswitch11b (slab fail!)

—

JR20MIN: 5/25x40

—

Pull: 5x10 

B.B. bent row #70

Boulder Canyon

Boulderado:

TR 5.5

failed lead (bolted) 5.9
TR same 5.9
Minehole:
lead: 5.9 (3 takes)

BRLIVE 5JR/5AMRAP

BRLIVE 5/5

5/35x8 JR

5min AMRAP:

jump lunge (2)/burpee x 10

kB/band side to side squat #50/black x 10
swimmer x20

#3

5/35x7 JR

5min AMRAP:

single leg dL #50 x 6/6

elev sumo squats #65 x 10
bd/k2e x 10

#3

5/35x8 JR

5min AMRAP:

band abd + P  x 15

box jumps x 15
swimmer x 20

#3 1/3

5/35x7 JR

5min AMRAP:

fig. 8 squat #50 x 20
dB split sqaut #15s x 8/8
bd/k2e x 10

#2 1/3

indoor walk//JR20min

Here's the indoor walking video I did today.

I've been finding that this gals videos are a little slow for me lately so I speed them up and throw in some harder moves. I did a one month subscription to her onlinewalkingworkouts.com but found them to be kind of repetitive and boring. I may buy Jessica Smith's walking workouts next though.

==

JR20min

10/50x20

metcon pyramid/JR20

2min warm up

metcon ladder (20min cap):

BB glute press #85                 15   | 14   | 13   | 12  | 11  

surrender squat 1/2L/1/2R   3/3 |6/6  | 9/9 |6/6 | 3/3

dB jump squats #10s   6    | 12   | 18   | 12  | 6      

side lunge ea. #15       6/6 |7/7  | 8/8 |9/9 |10/10

split step hop               3|6 | 12 | 18 | 12 | 6 | 3

dbl ham ball roll ins    3|6 | 12 | 18 | 12 | 6 | 3

+ 7 1/2 burpees to time.

THEN........

JR 5/25x40

climb/pull/JR20

TOTALLY SMASHED TODAY!!!!!
***exxxxccccciiiiiitttteeeeddddd***
...and it's totally because of the doubles we did the other day! this is a legit pattern!

Climb:
(lead): 8,8, 10b project completed, 10d new project (1 take), 10b, 10b

PUll: 5x10
bb bent row #70

JR20min
10/40x24

**N PROG**climb/pull/JR20

PROGRAM CHANGE!!!!

I've been feeling worn out and not super enthusiastic about my workouts lately so here's the revised game plan:

• 4 workouts a week
• 2 climbs/pull/JR20min
• 2 lower 20min workouts (w/ some core?)/JR20min
• 3 ARDs (active rest days)
• options: walking 2 mi outside/treadmill, indoor walking videos (31min), beginner step cardio (31min)
• track less than or equal to 1600 cal
• one ARD will also include a 20 min JR

==========

Climb:
lead: 8,8, SMASHED THE 10d PROJECT!!!, 10c (3 takes), 10a,
TR: 11b, 11a

Pull: 5x10

bb bent row #70

JR20min
10/20x40

climb/pull/jr

lead **DOUBLES!!**
5.8x2, 10d project (1 take), 5.9x2, 10bx2, 10bx2

pull: 5x10
bb betn row #70

hang board 10on/10off till failure

ain't no time for jump rope today. will add that tomorrow on my ARD (10/30)

Climb/pull/hangboard

Climb: **doubles!!**
8x2, 10d project (1 take), 9x2, 10bx2, 10bx2

Pull: 5x10
Bent row #70

No time for jump roping today. Will add it to my ARD tomorrow.