*stats*/Killer Legs #3/JR to 30

I didn’t want to...but I did. 131.4:(
4 weeks out from Halloween I need to get my act together!
Trying to log 1700ish cal/day from here on out.
Possibly adding a little more the day after climbing...

15 min AMRAP

1. Lunge Switch x 12

2. One Leg Jump (x3) / One Leg side lunge jump (x3) / side kick (x3) x 6 sets alt. #12s

3. Jump Tuck (x3) to pistol (x2 alt) x 5

4. On the toes squat heel touches x 10

# rnds: 3

+

JRto30

5/30x26 (15min)

walk3/mobility

walk 3 miles
==
10min mobility
==
my mobility WO:
handstand 60s
psoas lift/hold x 4 each leg (20s)
spinal traction 60s
then 2 sets of:
external oblique opener 60s (2s up/1 down)
ext oblique w/ leg lifts x 5
t-spine opener x 5 #10
(15min ish)

climb[lone prog]/pull&pl/JR20

The lone climber v 4.0

Bouldering: (3min rests)

• v0, v0, v1 (all cave), v1, v2 (cave - fail last two moves), v2 retry (same), v2 retry (last move fail!), v2 crushed!!!, v3 (fail last 3 moves)

•.   pullup to hi shoulder: v0, v0,v0, v1 (fail last 2 moves)

10min rest

Autobelay: (5min+ rests)

• 10d/11a (fail last 3 holds), 11a (fail last 3 holds), 10d (fail 1/2 way), 10b/c, 9

=====

5rft:

B.B. bent row #80 x 8

Plank 30s (10reg/10 rep alt)

=====

JR20min 

10/50x20

300 Rep #2/JRto30

Click here to follow along with my video!

(2 mi walk--warm up)

3rft:
kettlebell squats #30 x 20 (or prisoner squats)
sit up/reach overhead x 10
front/back lunge L x 10
f/b lunge R x 10
1 arm trx row L x 5
1 arm trx row R x 5 (or table rows!)
turkish get up L #26 x 5
TGU R #26 x 5 (use water bottle for weight!)
v-crunch L x 10 #5
v-crunch R x 10
front/back jump burpees x 10
time: 27:17

+

Jump rope to 30 min
3 min (100 high knees/50basic bounce)

Climb/pull&pl/JR20

Climbing:
lead 8,8,10c pprrrooojeeecctt CRUSHED!!!!
TR: 11d, 11c
===
5rft:
single trx row x 8
plank 30s (10reg/10reptile holds)
===
JR20min
5/25x40

walk 3mi/mobility

walk 3 miles
==
10min mobility video
   ^this is my faaaaaavorite one!
==
my mobility WO:
handstand 60s
psoas lift/hold x 4 each leg (20s)
spinal traction 60s
then 2 sets of:
external oblique opener 60s (2s up/1 down)
ext oblique w/ leg lifts x 5
t-spine opener x 5 #10
(15min ish)

Killer Legs #2/JRto30

2rft:

1. Air Squat Leg lift/jump jackax 20 sets alt. (black band)

forward / back squat jump burpee x 3

2. KB Side to side heel lifted lunge / sumo squat x 10 sets #40

forward / back squat jump burpee x 3

3. Jump Lunge (x3) / heel lifted stationary lunge/ lunge knee up x 6 sets

forward / back squat jump burpee x 3

4. Pass under backward lunge / pass under squat / Jump tucks (x2) x 6 sets #30

time: 14:29

+

JR to 30min

10/40x20 (16min)

climb/pull&pl/JR20

5rft:

single kB row #40 x 8

plank 30s (10reg/10repL/10repR)

==

JR20min

10/30x30

==

climb TR all:
8,9,11d project, 10a, 11c
***please warm up more if TRing all day!

GGC hike/10min mobility

Short hike in GGC instead of walking

===

10min mobility

k8*s 300 Killer Rep #1/JRto30

I attempted to film this but I was totally unprepared and pressed for time. I'll get one filmed next week:)

300 Killer Rep #1:
Complete 3 rounds of the following as fast as you can!

Reptile/knee tuck x 10 alternate sides
Monkey push up/jump tuck x 10
180* squat jumps x 10
Flying jump lunges x 15
Side burpees x 10 alternate sides
Side lunge jumps x 20
Pullups x 5
Kettlebell squat/leg lift x 20 alternate sides
    ^^just fill a backpack with heavy things...
         or just do bodyweight!

time: 21:00

+

JR to 30 minutes (9min)
5/35x14

Killer legs #11/JRto30

2mi walk

*15min AMRAP*
1. split squat x 10 / 10 #30kB (opp hand)
2. Jump Lunge (x2) Side Kick x 10/10
3. Deadlift to Side Step Squat x 10 (#50 & Power Band)
4. Jump Jack Squat Heel Lift  x 20 (black band)
#rnds: 2 1/2+

+
jr20min
10/60x13

climb/pull&pl/JR20

Climb:
Lead: 8,8,10b project (1 take)
TR: 11d, 11c
===
5rft:
kB single row #40 x 8
Plank 30s (reg10/reptileL/reptileR)
===
JR20min
5/30x35

3 mi walk/10min mobility/my mobility

3 mile walk
==
10min mobility video
==
my mobility drills:
60s handstand hold
psoas lifts x4 each (20s)
60s traction
2sets:
60s oblique opener (2 up/1down) #40kB
oblique opener w/ leg lift x 5
t-spine opener #10 x 5
(15min ish)

outdoor climb CCC//pull&plank/JR20min

outdoor climb CCC
Canal Zone:
lead: 5.8 (only one clean), 5.9, 5.9- (20draws/70m rope)

cardio shred #24/JRto30

Buy in:

1 minute high knees with jump rope

1 minute handstand

3 rounds for time:

1.Renegade Push Up Ladder: 10, 9, 8  #20s

2. Jump Tuck x 10

3. *Asst'd Pistol Squat 10 alt.

4. Competition Burpees Ladder: 10, 15, 20

Buy out:

1 minute Jump Rope high knees

1 minute handstand
time: 19;29
+
JR to 30
10/20x22 (11min)

3mi walk/z mobility #1/my mobility WO

3 mile walk
===
zgym mobility workout #5
===
my mobility workout:
60s handstand
psoas lifts:

• r1: 20s hold each
• r2: assisted lift 20s hold each
• r3: 20s hold each
• r4: assisted lift 20s hold each

60s handstand

2 rounds:

• 60s oblique opener (2s up/1s down)
• oblique opener w/ leg lower x 5
• t-spine opener w/ dB lower overhead x 5 #12dB

300 Killer Reps #9/JR to 30

3RFT:
1. Jump Lunge Knee Up x 10 alt. legs
2. Sumo Squat Jump Burpee x 10
3. Side to Side Plank Jumps x 10 alt. sides
4. Tricep Hold Leg Lifts x 10 alt.legs
5. Side Crunch Leg Lift x 10 left
6. Side Crunch Leg Lift x 10 right
7. Curtsy Lunge Side Kick x 10 left
8. Curtsy Lunge Side Kick x 10 right
9. Sumo Squat Heel Lift Knee Up x 10 alt.legs
10. Reptile Knee Tuck x 10 alt. legs
Time: 15:10
+
JR to 30min (15min)
5/35x23

Killer Legs #1/JR to 30

2mi walk
====
15 Minute AMRAP

1. DB Jump Lunge (x3) to static lunge on toes (x3) x 6 sets #12s

2. *Single DL #40 x 10/10

3. DB Curtsy Lunge Side Kick / squat jumps (x3) x 10 sets #12

4. DB lo/hi Jump Jack Squats x 20 #12

5. Pass under KB squat to jump x 10 alt #40

number of rounds completed in 15min: 2  3/5+

+

Jump rope to 30 minutes
10sec rest/50 sec jump x15 (=15minutes)

climb/pull&plank/JR20

climb:
auto: 8, lead: 8, 10b project (2takes)
TR: 11c (1/2 completed), 11b, 11d

===
single kB row x 8  #40
plank 30s (10reg/10repR/10reptileL)
===
JR20min
10/30x30

3 mi walk/10min mobility

3 mi walk
=====
10min mobility
+
psoas lifts (hold 20s each x 4each)//ext oblique opener #30 4x10

climb/pull&plank/JR20

climb:
lead: 8,8, 10c project (back to 3 takes :(   ), 11a (takes), 10b (takes)
TR: 11a, 10c
===
5rft:
bent BB row #80 x8
plank hold (30s - 10s regular, 10 reptile L, 10 reptile R)
===
JR20min
5/30

300 killer reps #10

walk 2mi
===
3rft:
1. Side to Side Squat Hop with Power Band x 20 
2. Hip Raise Abduction with Power Band x 20
3. Criss Cross Jump Burpee x 10 
4. Jump Lunge / Front Lift Toe Touch x 10
5. Push Up to Frog Jump x 10
6. Stay Low Backward Slide Lunge x 10 /10
7. Hardcore Egg to Plank Jack Slide x 10 
time: 18:56

+

JR to 30min
5/25x24 (12min)

15min Fit Slide #12

15min AMRAP

1. DB weighted Side lunge slide to Push Up x 5/5 #15s^^^^

2. Twist side plank slide to frog slide x 10 alt.

3. Weighted front to side lunge slide x 10/10 #15

4. One leg mountain slider to side kick push up x 5/5

#rnds: 2.5

+

JR15: 10/60x13 (15min)

climb/p&pl/JR20

The lone climber v 4.0

Bouldering: (3min rests)

• V0, v1,v2fail/retry missed dyno to last hold, v3 fail/retry (missed last two moves), same v3 fail, same v3 (got feet higher)

• V1 (cut feet) pullup to hi shoulder, v1, v1, v0, v0

10min rest

Autobelay: (5min+ rests)

• 10d fail, 10b x2, 10a x2, 10a x2

—-

5rft:

B.B. bent row #80 x 8

Plank 30s

—-

Jr20min 

10/40x24

3mi walk/mobility #6

3 mile walk
===
zgym mobility drills #6
    ^^worked in 3 sets of 15 reps ext oblique openers

climb/pull&plank/JR20min

Climb:

autobelay: 8,8,8

lead: 10c project (1 take), 10c/d (3-4 takes), 10a (take), 9

====

5rft:

single kB row #40 x 8/8

plank 30s

====

JR20min

10/20x40

I'm thinkin' maybe I'll make my 3rd day a mobility practice and a 3 mile walk? I've just been feeling so shitty lately. Uggghhhh....

ARD: walk3/mobility10

ARD!
c e  a
t  s  y
i  t
v
e

3mi walk (46min)
+
10min mobility drills

lifted butt #8/JRto30

Buy in: Squat down / deadlift up x 30 reps #20dB

3rft:

One leg bridge alt. legs (hip raises w/ band & elev)) Ladder:

10/10 -15/15 – 20/20

1. Surrender to Side Kick (x2) to Side Lunge Jump Up (x2) Ladder:

10/10 – 8/8 – 6/6

2. Figure 8 Squat Jumps x10  #40

One Arm KB Swing Ladder:  #30

20 – 30 – 40

time:21:24

+

JRto30
5/35x14
11min

Summer Shred #17/JRto30

Lower Body – Time Challenge

1. KB Backward Lunge / deadlift (elev) x 20 alt. #30

2. Jump Lunge to One leg jump up x 20

3. sumo squat/heel raise x 20 #50

4. Ice skater / curtsy lunge / heel elevated side lunge x 10 alt.

Cardio – 10/50 x 6 HIIT

1. *pistol L

2. KB swings #40

3. *pistol R

4. KB Swings

5. *Elev sumo squats #50

6. KB Swings

Upper Body & ABS – Time Challenge

1.Roll to Pike Press (exercise ball) x 5

2. Hanging Knee Raises #10 x 10

3. Push Up to DB Row / Twister Push Up x 6 alt #20s

4. Extreme Mountain Climbers (x2/2) / Pull Ups (x2)  x 4 sets

Buy out: 10/50 x 3 plank intervals
time: 19:24
+
JRto30min
10/20x22 = 11min