Dyn. phys 6a

12min buti warm up
==
8min superset:
BB glute press #80 x 8
single kB dL #40 x 8/8
active plank 30s
#: 4 1/3
==
10/30x24
alt. pistols (****SUPER CLOSE TO NAILING THIS EXERCISE!!!)
DBUs
3x pulse sumo squat/1 goblet #40/wV
side burpees w/ pu!
==
5min burnout:
blue band abd + press x20/ballerina 20 = 108 total reps completed


***OFF TO THE BEACH!!!!***
I'll be doing 12min Zgym bodyweight workouts every day while I'm there. It helps me stay motivated to eat healthy and boosts my mood;)

Not sure if I'll stick with the same program or not when I get back. We'll see!

climb/5rft/JR20

Lead 8,8,10c project SMASHED!!!!,10c,10b/c, 10a
==
5rft
Single kB row #40: 2x10, 3x8
Superman banded last pulldowns x10/blue
==
JR20min
5/50

dyn phys 5b

12min buti band primer 1b
==
8min super set:
BB step step ups #30 x8/8
sngl ham curl machine #12.5 x 8/8
active plank 30s
#rnds: 3 1/3
==
10/30x24
kB front squat up to heel raise #30
burpee w/ pu!
alt deficit lunges #12s (1sr round L/2nd R etc)
split hop to jump lunge
==
5min burnout:
banded/kb side to side squat (x3 ea) #26/blue = 129 total reps completed

climb/5rft/JR20

climb

auto: 8/9, 7

lead: 10c (1)

TR: 12a (1 take!!!!), 11c/d, 11b/c, 11b, 11a, 11a

==

5rft:

single row #40: 2x10, 3x8

banded lat pulldown x 10 (blue)

==

JR20

10/60

walk4/pilates10

4mi walk
==
mobility:
10min pilates youtube video -- this one was too crunchy. not what i'm looking for.
+
kB up2/down1 crunch60s
leg lowers x 5
t-spine opener x 5

Climb/5rft/20jr

Climb:

Lead: 7,8,10c (1take), 10c, 10b

 ^^^^^^effffffing tired today

==

JR20min 

5/40

dyn phys 5a

12min buti band primer 3b

==

8min superset:

smith tip toe sumo squat #50 x 8

dB walking lunges #20s x 16

active planks

#rnds: 4 1/3

==

10/30x24

sissy squat (squeeze yoga block between knees) 0lbs

JR high knees

elev sngl glute press (1st L/2nd R)

lateral bar hop overs

==

5min burnout:

squat down/alternate pistol up = 32 total reps completed

walk4/pilates

4mi walk
==
pilates 10min

dyn. phys. 4b

12min buti band primer 3a
==
8min superset:
upside down leg press #100 x 8
kB split squat #35 x8/8
active plank
#rnds: 4 1/3
==
10/30x24
1 riser surrender squat #12wV (1st L/2nd R etc)
jump tuck burpee (no pu)
single kB dL #35
kB swing #35-40
==
5min burnout:
step ups on ball of foot #5plate on working leg side x 10/10 = 100 reps completed

climb/5rft/JR20

lead: 8,7,10c (1 take!!!!)
TR: 12a project (2fall), 11c, 11a, 10c, 10d
==
5rft:
kb single row #40: 2x10, 3x8
banded superman lat pulldown x 10 blue
==
JR20
5/30

dyn. phys 4a

12min primer: buti bands 1b
==
8min superset:
BB curtsey lunge x 8/8 #35
goodmornings #25(total)
active planks
#rnds: 4
==
10/30x24
glute bridge w/ ugi between knees #10
bench hop overs
BB deep squat on incl. board x 25#
1/2 burpee
==
5min burnout:
lateral bench step ups (BW) = 46 total reps (last 6: 3/3)

climb/5rft/jr20

climb:
lead
8/9, 7/8, 10c (2 take), 11a/10d-->10b finish, 10b, 10a, 10b
==
5rft:
kb row #40 x 2x10, 3x8
banded superman lat pulldowns
==
JR20
5/25

walk4/mobility

walk 4 miles

Dynamic Physique 3b:

12min buti band primer (1a)
==
8min superset:
BB static lunge #45 x8/8
sumo squat on tippy toes x 8 #50
30s active planks
==
10/30x24
split squat on inclined board: 1st R/2nd L etc (wV 1st rnd then down to BW)
box jumps (all -1 riser)
BB side lunges #25
dBUs
==
5min burnout:
squat/alt side lunge on bosu 0# = 32 reps completed


**this was rough on the knees today. but also i feel like shit.

Climb/5rft/JR20min

Auto: 7, 7

Lead: 10c project (2 takes waaaaaahhhhhh!)

TR: 12a, 11b, 11a, 10d

==

5rft:

Single kB rows #40: 2x10, 3x8

Banded Superman lat pulldowns (blue) x 10

==

Jr20min 5/35

4mi walk/mobility

4 mile walk
==
mobility (13min)
60s hand stand
psoas hold 20s/single standing pike PNF each side
wide psoas hold 20s/seated side bend stretch each side
60s (2up/1down) kB ext oblique opener
kB ext oblique leg lower x 5
t-spine opener x 5
IT band roll/TFL ball 30s each/each side

Climb/5rft/JR20min

Auto: 7, 7

Lead: 10c(1 take/clip gain), 10c/d, 10b, 10a, 10a, 8

==

5rft:

Single kB row #40: 2x10, 3x8

Banded Superman lat pulldowns (blue) x 10

==

Jr20min 

5/50

Dyn Phys 3a/plan changes!

It was too snowy and too negative to walk yesterday so I just took the day off. New plan changes in effect this week:

M - dynamic physique wo
T - OFF 100% NOTHING
W - climb/5rft/JR20
R - walk 4mi/mobility
F - climb/5rft/JR20
St - Dyn phys 3b
Sn - walk 4miles/mobility

12min primer: buti bands 2b (re-write)
==
8min superset:
1a) BB squat/heel lift #55^^^^^
1b) back lunge pass #50/wV
1c) active plank 30s
#rnds: 4
==
10/30x24
deficit lunges (1sr L/2nd R etc) #15s
high knees JR
tippy toe sumo squat (1sr L/2nd R etc) #40
jump lunges
==
5min burnout:
standing ninja pulse side kicks x 15/15 = 270 reps completed

Dyn phys 2b

Buti bands 2a (12min primer)
==
8min superset:
1a) elev sumo squat #70 x 8
1b) ham curl machine #12.5 x 8/8
1c) 30s active plank
#: 4 1/3
==
16min circuit 10/30x24:
Fig. 8 pass #40
kB swing #30
Lat. step ups #12wV
Side slide lunges (fast)
==
5min burnout out:
Leg ext machine singles x10/10 #15s (toes out for VMO)

climb/5rft/JR20

auto: 7,7,9
lead: 10c project (***1 take!!!!!!!!!!******)
TR: 12a/b, 11c/d, 11b, 11a
==
5rft
sngl kb row #40: 2x10, 3x8
banded superman lat pulldowns x 10 (blue)
==
JR20 10/60x18 (21min)