Auto 8,
Lead: 8, 10d (fail), 10c *newproject* (4takes),10c, 9
===
5rft:
kB row 2x10/3x8 #40
Banded Superman lat pulldowns
==
JR20min 5/25
Wednesday, February 27, 2019
Tuesday, February 26, 2019
Dyn phys 2a/stats
128.6lbs
*phew* my hard work IS paying off.
12min buti band 1b (primer)
==
8min superset:
1a) surrender squat x 8/8 #12wV
1b) elev dbl glute press (6 risers) #55 x 8
1c) active plank 30s
#: 4
==
10/30x24 (16min)
BB lunge back alt #45
1/2 burpee (no pushup)
smith goodmornings #20
dBUs
==
5min burnout
banded side squat 10/10 (blue) = 140 reps completed!
**notes: ext tib rotation may be due to excessive lateral quad strength. add inner thigh & medial quad work
*phew* my hard work IS paying off.
12min buti band 1b (primer)
==
8min superset:
1a) surrender squat x 8/8 #12wV
1b) elev dbl glute press (6 risers) #55 x 8
1c) active plank 30s
#: 4
==
10/30x24 (16min)
BB lunge back alt #45
1/2 burpee (no pushup)
smith goodmornings #20
dBUs
==
5min burnout
banded side squat 10/10 (blue) = 140 reps completed!
**notes: ext tib rotation may be due to excessive lateral quad strength. add inner thigh & medial quad work
Monday, February 25, 2019
Sunday, February 24, 2019
3mi/mobility
3mi walk
==
mobility:
60s Hand stand hold
psoas lift/hold 20s ea/standing 1 leg pike hamstring PNF ea x 10
psoas lift hold wide 20s ea/seated 1 leg hamstring toe reach x 10s ea
2rft:
60s (2s up/1 down)
leg lower x 5
t-spine opener x 5
roll IT band each side
roll TFL (left) 30s
==
mobility:
60s Hand stand hold
psoas lift/hold 20s ea/standing 1 leg pike hamstring PNF ea x 10
psoas lift hold wide 20s ea/seated 1 leg hamstring toe reach x 10s ea
2rft:
60s (2s up/1 down)
leg lower x 5
t-spine opener x 5
roll IT band each side
roll TFL (left) 30s
Saturday, February 23, 2019
Dynamic Phys 1b
12min Buti Band workout #1a
^^^blue band upgrade/re-write: 40/20x12
***that was muuuuuuuch better. damn, i'm so much better at program design than that chick!
^^^blue band upgrade/re-write: 40/20x12
***that was muuuuuuuch better. damn, i'm so much better at program design than that chick!
==
8min superset:
split squat #20s x 8/8
smith sumo #100 x 8
plank 30s
#: 4 2/3
smith sumo #100 x 8
plank 30s
#: 4 2/3
==
10/30x24 (16min)
chair squat/heel raise #30
jump lunges
kB single dL #35 (1st rnd R/2nd L etc)
dynamic squats
==
5min burnout:
chair squat sit (6 risers total)/knee lift = 89 reps comleted
10/30x24 (16min)
chair squat/heel raise #30
jump lunges
kB single dL #35 (1st rnd R/2nd L etc)
dynamic squats
==
5min burnout:
chair squat sit (6 risers total)/knee lift = 89 reps comleted
Friday, February 22, 2019
climb/5rft/JR20
auto belay:
8, 7
bouldering:
v0, v2cave, v4 (3 tries = gained 1 move), v3cave (3 tries = gain 2 moves), TRAVERSE (back wall), L-->R (two falls) then R-->L (clean!!)
JR20min: 5/45
TR:
10d, 10d
==
5rft:
sngle kb rows #40: 2x10, 3x8
banded superman lat pulldowns (blue) x 10
Perfect amount of climbing today. I feel worked but not dead to the world.
8, 7
bouldering:
v0, v2cave, v4 (3 tries = gained 1 move), v3cave (3 tries = gain 2 moves), TRAVERSE (back wall), L-->R (two falls) then R-->L (clean!!)
JR20min: 5/45
TR:
10d, 10d
==
5rft:
sngle kb rows #40: 2x10, 3x8
banded superman lat pulldowns (blue) x 10
Perfect amount of climbing today. I feel worked but not dead to the world.
Thursday, February 21, 2019
walk3/mobility
walk 3mi
==
new mobility routine:
psoas hold 20s/hamstring stretch
psoas hold wide 20s/single leg pike flexes
^^^ repeat on each leg then once more through.
2rft:
kB leg lowers sets x 5reps
T-spine opener x 5reps
jefferson curl #18 x 5 (hold 5sec at bottom)??????
(20min)
==
new mobility routine:
psoas hold 20s/hamstring stretch
psoas hold wide 20s/single leg pike flexes
^^^ repeat on each leg then once more through.
2rft:
kB leg lowers sets x 5reps
T-spine opener x 5reps
jefferson curl #18 x 5 (hold 5sec at bottom)??????
(20min)
Wednesday, February 20, 2019
climb/5rft/JR20
climb (lead): 8,8,10c (5 takes?!), 10b (1take), 9 (1 take)
^^^ efffffffing tired today.
==
5rft:
sngl kb row #40 (10x2//8x3)
banded superman lat pulldown x 10
==
JR20 5/25
^^^ efffffffing tired today.
==
5rft:
sngl kb row #40 (10x2//8x3)
banded superman lat pulldown x 10
==
JR20 5/25
Tuesday, February 19, 2019
Dynamic Physique 1a
12min BUTI band dvd (cardio primer)
^skipped rests to cut time
^ meh. ok for warm up i guess. so far i don't love it, it's very uneven.
==
8min superset:
elev sumo dL #70 x 8
single leg press x 8/8 #30
30s plank
#: 4 + 1/3
===
16min circuit (10/30x24):
dB side step up (1sr rnd L/2nd rnd R) #12s
band jax (blue)
kB/band side to side squats #40
side lunge jumps
==
5min burnout:
walking lunges #10s = 93 reps completed
TOTAL WORKOUT TIME: 41min
^skipped rests to cut time
^ meh. ok for warm up i guess. so far i don't love it, it's very uneven.
==
8min superset:
elev sumo dL #70 x 8
single leg press x 8/8 #30
30s plank
#: 4 + 1/3
===
16min circuit (10/30x24):
dB side step up (1sr rnd L/2nd rnd R) #12s
band jax (blue)
kB/band side to side squats #40
side lunge jumps
==
5min burnout:
walking lunges #10s = 93 reps completed
TOTAL WORKOUT TIME: 41min
Monday, February 18, 2019
Sunday, February 17, 2019
fast phys 12.4 (up)//PROG NOTES FOR NEXT TIME!
10min compound: kB single row
12/12-----9/9-----6/6-------3/3------12/12reps
35# 40 45 50 35 lbs
45s planks (not long enough!)
==
15min circuit:
chin ups x 10 (1/2 assisted)
pike push ups on ball x 8
single lat pulldowns x 10/10 #50
#: 4 1/3
==
JR20
10/30x30
*****MOVING ON TO MY DYNAMIC PHYSIQUE PROGRAM TOMORROW!!!!*****
Notes:
- next time try a pyramid 12-9-6-9-12
12/12-----9/9-----6/6-------3/3------12/12reps
35# 40 45 50 35 lbs
45s planks (not long enough!)
==
15min circuit:
chin ups x 10 (1/2 assisted)
pike push ups on ball x 8
single lat pulldowns x 10/10 #50
#: 4 1/3
==
JR20
10/30x30
*****MOVING ON TO MY DYNAMIC PHYSIQUE PROGRAM TOMORROW!!!!*****
Notes:
- next time try a pyramid 12-9-6-9-12
Saturday, February 16, 2019
walk3/*new* mobility
walk 3 mi
==
new mobility routine:
psoas hold 20s/hamstring stretch
psoas hold wide/single leg pike flexes
^^^ repeat on each leg then once more through.
kB leg lowers 2 sets x 5reps
jefferson curl #25 x 5 (hold 10sec at bottom)
(15min)
==
new mobility routine:
psoas hold 20s/hamstring stretch
psoas hold wide/single leg pike flexes
^^^ repeat on each leg then once more through.
kB leg lowers 2 sets x 5reps
jefferson curl #25 x 5 (hold 10sec at bottom)
(15min)
Friday, February 15, 2019
fast phys 12.3 (lower)
10min primer: jr/jr/burpee
==
10min compound: barbell side lunge
12/12——9/9——-6/6——-3/3——-12/12reps
#25. 30. 35. 45. 25 lbs
45s planks
==
15min circuit:
Lunge back pass #50/wV x 10
Single ham machine curls x10/10 #10
Elevated sumo #65 x10
# rnds: 5
==
5min burnout:
Lunge back/tip toe #10s = 82 reps completed
==
10min compound: barbell side lunge
12/12——9/9——-6/6——-3/3——-12/12reps
#25. 30. 35. 45. 25 lbs
45s planks
==
15min circuit:
Lunge back pass #50/wV x 10
Single ham machine curls x10/10 #10
Elevated sumo #65 x10
# rnds: 5
==
5min burnout:
Lunge back/tip toe #10s = 82 reps completed
Thursday, February 14, 2019
fast phys 12.2 (upper).JR20
So much for climbing this week :((((((((((((
12----9-----6-----3-----12 reps
86# 106 136 156 106 lbs
plank 1 min between each
==
15min circuit:
elev dip station pushup/tricep dip x 5
kB single arm row #35 x 10/10
banded superman lat pulldown (blue) x 10
#rnds: 5 1/3
==
5min burnout:
seated rev fly #7s = 104 reps total
==
5min burnout:
seated rev fly #7s = 104 reps total
==
JR20
10/20x40
Tuesday, February 12, 2019
Fast Phys 12.1
10min primer: JRC#6.3 (w/ zgym membership)
==
10min compound lift: barbell squat w/ heel raise
12-----9-----6-----3-----12 reps
#50 55 65 85 50 lbs
1min plank variations between
==
15min circuit:
slide back lunges #15s x 10/10
single elevated glute press x 10/10
band side to side kB squat #50/wV/blue x 10
#rnds: 4 2/3
==
5min burnout:
kettlebell figure 8 squats #30 = 132 reps completed
==
10min compound lift: barbell squat w/ heel raise
12-----9-----6-----3-----12 reps
#50 55 65 85 50 lbs
1min plank variations between
==
15min circuit:
slide back lunges #15s x 10/10
single elevated glute press x 10/10
band side to side kB squat #50/wV/blue x 10
#rnds: 4 2/3
==
5min burnout:
kettlebell figure 8 squats #30 = 132 reps completed
Monday, February 11, 2019
Thursday, February 7, 2019
Fast Phys 11.3
10min cardio primer:
JRC 6.2 (zgym workout)
==
10min compound: Barbell static lunge
12/12——-9/9——-6/6——-3/3———12/12 reps
#35. #40. #45. #65. #35
==
15min circuit:
Dumb bell step ups x10/10. #15s
Tippy toe single elevated sumo x 10/10 #50
Elev abd & press (blue) x 10
#: 4 1/3+
==
5min burnout:
Side slide lunge #12 = 114 reps!
---OFF TO BESTIES WEEKEND!!!!---
JRC 6.2 (zgym workout)
==
10min compound: Barbell static lunge
12/12——-9/9——-6/6——-3/3———12/12 reps
#35. #40. #45. #65. #35
==
15min circuit:
Dumb bell step ups x10/10. #15s
Tippy toe single elevated sumo x 10/10 #50
Elev abd & press (blue) x 10
#: 4 1/3+
==
5min burnout:
Side slide lunge #12 = 114 reps!
---OFF TO BESTIES WEEKEND!!!!---
Wednesday, February 6, 2019
Fast physique 11.2 (upper)
Sick kid = no climbing today :(((((((((((
Here's what I did instead:
cardio primer: 20min JR (5/25x40): alternating rounds of burpees in
==
10min compound lift: Barbell bent row
12-----9-----6-----3-----12 reps
45# 65# 75# 85# 55lbs (45lbs was really too light to start with)
1min plank variation active rests.
==
15min circuit:
dB curl to press #12s x 10
single kB row #30 x 10/10
seated underhand row #66 x 10
#rnds: 5 1/3
==
no burnout today. i have a feeling this is going to hurt enough tomorrow as it is because i don't lift for upper body on a regular basis anymore. also, ran out of time before kid pick up.
Here's what I did instead:
cardio primer: 20min JR (5/25x40): alternating rounds of burpees in
==
10min compound lift: Barbell bent row
12-----9-----6-----3-----12 reps
45# 65# 75# 85# 55lbs (45lbs was really too light to start with)
1min plank variation active rests.
==
15min circuit:
dB curl to press #12s x 10
single kB row #30 x 10/10
seated underhand row #66 x 10
#rnds: 5 1/3
==
no burnout today. i have a feeling this is going to hurt enough tomorrow as it is because i don't lift for upper body on a regular basis anymore. also, ran out of time before kid pick up.
Tuesday, February 5, 2019
Fast Phys 11.1
10min cardio primer:
JRC #6.1 (in my zgym membership)
==
10min compound: single kEttlebell deadlift
12/12------9/9------6/6------3/3------12/12 reps
30# 35# 40# #50 #30. Lbs
45s plank between each set (active rest)
==
15min circuit:
split squat #15s x 10/10reps
pistol x 5/5
prone lying band abduction (blue) x 10
# 4 1/3 rounds completed in 15min
==
5min burnout:
ugi squats #10 = 72 reps completed in 5min
JRC #6.1 (in my zgym membership)
==
10min compound: single kEttlebell deadlift
12/12------9/9------6/6------3/3------12/12 reps
30# 35# 40# #50 #30. Lbs
45s plank between each set (active rest)
==
15min circuit:
split squat #15s x 10/10reps
pistol x 5/5
prone lying band abduction (blue) x 10
# 4 1/3 rounds completed in 15min
==
5min burnout:
ugi squats #10 = 72 reps completed in 5min
Monday, February 4, 2019
climb/JR20min/5rft
Bouldering (3m rests):
V0 x 3//cave: v0, v1 (finished on 2nd), v2, v3 (3x fail)//v4 (fail2), v3, v2, v3, v3fail
—
Jr20min 5/40x27
—
Autobelay (5m rest):
12afail2, 11b(fail 1/2), 11b (fail 3/4), 10b, 10a, 10b
Sunday, February 3, 2019
Saturday, February 2, 2019
fast phys 10.2
10m primer: jr/jr/burpee
==
10min compound: smith sumo squat
12--------9--------6--------3--------12reps
+25/e +30. 35/ea 45/ea 25/e
==
15m circuit:
kB/band side dL x 10/10 #40/blue (down to 30# last 3 sets)
BB squat to calf raise #55 x 10
ham curl machine x 10/10 #10
#rnds: 4 1/3
==
5burnout:
Glute a-lift x15/15 2.5# = 150 total reps (75each)
==
10min compound: smith sumo squat
12--------9--------6--------3--------12reps
+25/e +30. 35/ea 45/ea 25/e
==
15m circuit:
kB/band side dL x 10/10 #40/blue (down to 30# last 3 sets)
BB squat to calf raise #55 x 10
ham curl machine x 10/10 #10
#rnds: 4 1/3
==
5burnout:
Glute a-lift x15/15 2.5# = 150 total reps (75each)
Friday, February 1, 2019
climb/5rft/JR20
TR: 7,8,8, 12a project, 11c (til the last move!)
==
5rft:
sngl lat pulldown x 10/10 #50 (2rounds)
[switch to sngl KB rows #40 x 8/8 -- last 3 rounds]
banded superman lat pulldown (blue) x10
==
JR20min
5/25
==
5rft:
sngl lat pulldown x 10/10 #50 (2rounds)
[switch to sngl KB rows #40 x 8/8 -- last 3 rounds]
banded superman lat pulldown (blue) x10
==
JR20min
5/25
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