3mi/SMR

3mi walk
===
TFL roll/ITband roll
^^magic cure for erector muscle pain!???!?!?!

climb/5rft/JR20

Auto: 7, 8, 7

Lead: 10d project (2takes), 10b project  (smashed), 10a, 9

===

5rft:

seated wide row x10 #66

Banded Superman lat pull downs x10 (blue)

==

JR20min 

5/50x22

fast phys 10.1

10min primer: JRC7
==
10min compound: upside down single leg press
12/12-----9/9-----6/6-----3/3-----12/12 reps
!0#/e       15/e     25/e     35/e      10/e
===
15min circuit:
BB glute press #65^  x10
Fig 8 squat #50/wV x 10
sngl ball ham roll ins x 10/10
#: 6 1/3
====
5burnout:
surrender squats x 5/5 = 84 reps total

step45/mobility

step45
^^excellent!
==
mobility:

60 handstand

psoas lift/hold 20s x 4 ea. (standing pike hold/kinetic butterfly stretch alt. in btwn)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

fast phys 9.2

10min primer: JR 10/20x20
==
10min compound: BB side slide lunges
12/12-----9/9-----6/6-----3/3-----12/12
25#         30#     35#       40#        25#
1min plank rests btwn
==
15min circ:
smith goodmornings #10/ea x 10
elev sumo squat #65 x 10
BB f/b lunges x 5/5 #30
#: 5 1/3
==
5min burnout:
banded kB side to side squat x 5/5 = 95 reps completed!

climb/JR20

climb:
auto: 7,7,8
TR: 12a, 10d, 11d, 10b, 10b
==
JR20
10/30x30

step45/mobility

20min of netfit step (it sucked) switched to 30min step here.
==
mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

climb/5rft/jr20

lead:
8,8,10c/d project (2 takes), 10b project (1 take), 10a, 10a
===
5rft
wide seated cable row #60 x 10
banded superman lat pulldowns (blue) x 10
===
JR20min
5/45x24

step45

step 45min

fast phys 9.1

10min cardio primer:
JRC #8 (zgym)
===
10min compound lift: deficit lunges
12/12-----9/9-----6/6-----3/3-----12/12reps
15s        20s        22s      25s        15s
===
15min circuit:
smith 1 leg squat x 10/10 0# (-1 riser)
elev band abd + press (blue) x 10
kb squat to heel raise #40/wV x 10
#: 4 2/3
====
5min burnout:
slow jefferson dL #25 (pause 3 sec at bottom) x 26
    ^^^to work on pike flexibility!^^

3mi

walk 3miles

Fast Physique 8.2

10m primer: 10/20x20
Jr/jr/burpee
===
10m compound: elev dL
12.     9.     6.       3.      12
50#.  60     70.    85.      50#
===
15cirxuit:
kB/band side squat #50/12/blue x 10 total
Pistols x5/5
Elev glute press x 10/10
#: 4 1/3
===
5min burnout
DB walking lunges #12s = 96 reps

climb/5rft/JR20

8:40-9:40

Auto: 7,8,9 (5min rests)

Boulder: v4, overhung v4(nope), v3 (got it on second), v2, v2/3?? (Blue/cave), v3(nope), v2 (3min rests)

Traverse promontory: blue v0 to red v8 on opposite side , 3 falls

===

9:40-10: 

JR20min 5/30

====

10-10:50

Auto: 11b, 10d, 10c (5min rests)

===

5rft:

kB row #40 x 8/8

Banded Superman lat pulldowns x 10

step 45/mobility

step45
^^excellent intermediate video (hard but not too hard)
too short though so hard to repeat!
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

climb*DBLS*/5rft/JR20

climb (lead day -- DOUBLES!):
Auto: 8x2
Lead: 10b/c(lead/tr),9x2,10ax2, 10a (lead/tr)
==
5rft:
Single row #40 x8/8
Banded Superman lat pulldowns x10 (blue)
==
Jr20min
10/20x40

step45

home with a sick kid today :(

step workout 45min
intermediate

Fast Phys 8.1 (+5min!!!)

10min primer: JRC #9
===
10min compound: upside down leg press
12-----9-----6-----3-----12
40#  50#   #70    50#    50#
====
15min circuit:
BB squat/heel raise #50 x 10
kB split squat #26 x 10/10
sngl leg dL #40 x 10/10
#: 4 2/3+
====
5min amrap:
band clams (green) x 15/15 alt
total reps completed: 184

walk3/mobility/GOALZ

Stuck in the same spot for years now: 128-130lbs & 28" waist. I've been going over some of my older pre-children entries thinking, "How the hell did I stay so lean?!?!?!" Easy. Turns out I was eating less food. Waaaaaay less. (But I also had less children to eat my feelings about.) So then the question becomes what the hell is so wrong with me now that I can't get back to that place!? Upon review of these past entries, it would seem that I let go of my protein quota. More fat. No starches at dinner time. Though, my workout time seems less over all. Hmm. I've already given thought to changing to my summer bod workout by breaking the 2, 40min workouts down to 4, 20min workouts on top of climbing and walking...if solely for the purpose of complete schedule change. However, my other thought was if the schedule was working to just do 40min of zgym + JR.....don't know yet. I haven't measured lately but I don't feel great (or I should say, any better) in my clothes right now so I don't want to. The other thing I noticed was the grades I was climbing! I am a way better climber right now! Imagine what I could do with 5 less pounds! Talk about moving mountains. Maybe my lead head would come back then....................................

Goalz:
Longterm: down two inches from waist (for florida?)
Food: 1/4c to coffee shake, journal food, BE FLEXIBLE WITH PROTEIN QUOTA, drink more tea

==========
walk 3miles
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

**So far this has been a really amazing program to fix my back!!! 

Fast Phys 7b

10min cardio primer: JR/JR/burpee (10/20x20)
==
10min compound: BB sumo squat
12-----9-----6-----3-----12 reps
65#   75#   95#   110#   75#
===
15min circuit:
dB curtsey x 10/10 #15s
slide lunge back #12s x 10/10
machine single ham curl x 10/10 #10
#: 4 +

climb/5rft/JR20

climb (TR):
8,8,11d/12a (project???), 11c, 11a, 10d, 10c

==

5rft:

sngle kB row #40 x 8/8

banded superman lat pulldowns x10 (blue)

==

JR20min

10/60x18
(21min)

walk3/mobility

walk 3miles
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

climb/5rft/JR20

climb (lead):
8, 9 (always a mistake), 10d (fail), 10b/c (take), 10a/b (take), 10a/b
==
5rft:
single kB row #40 x 8/8
banded superman lat pulldowns x 10 (blue)
==
JR20min
5/30

step45

45min step cardio
^^soooo good!

Fast Phys 7b

10min primer: JRC #10 (zgym)
==
10min compound: dB lunges
12----9----6----3----12
24#  30# 40# 50#  24#
===
15min circuit:
surrender squat (#12wv) x 10/10
ham ball roll ins x 10/10
glute a-lift #5 (ankle weights) x 10/10
#rnds: 4 (1/3**alternatinglegs)

Fast Phys 6b

10min primer: JR/JR/burpee (10/20x20)

==

10min compound: dB step ups (-1riser)

12----9----6----3----12 reps

24#  30# 35#  40#  24#

===

15min circuit:

sngl elev sumo (tip toe) #50 x 10/10

BB back squat #45 x 10

elev dL #60 x 10

rnds: 5 2/3

climb/5rft/JR20

climb:
TR: 7,8,9, 12b (2 falls), 11c (1 fall), 10c, 10c/d
==
5rft:
sngle kB row #40 x 8/8
banded lat pulldown supermans (blue) X 10
===
JR20
5/25

Climb/5rft/JR20min

Climb:
8, 8, 11a (3-4takes), 10d, 10b, 10a
=====
5rft:
Single kB row #40 x 8/8
Banded super man lat pulldowns x 10 (blue)
====
JR20min
5/40x27

walk3/mobility

walk3mi
==
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5