climb/5rft/JR20/walk2

eeeegads what an active day!

climb:

Auto: 7

Lead: 8, 10c project (2t)

TR: 12a project, 11c, 11b, 11a

==
5rft:
kb row #44 5x8
superman lat pulldowns x 10 blue
==
JR20
10/20x40
==
walk 2 mi on treadmill!

walk

walk 2 mi

Climb/5rft

climb:
Lead: 8,8,10c (1take before anchors!!!), 11b (3/4), 11a (1/2), 10c/d, 9
==
5rft
kB row #40: 2x10, 3x8
Superman lat pulldown x 10 blue

lifted butt #11

2 min Z warm up
==
buy in: ball kb glute press #40: 5x10
2rft:
1 arm kB wide squat/tip toe squat x 2 #40 x 10 alt
kB dL/ squat down up down/ drop kb then jump squat x 10 #40
jump lunges x 20
kB pendulum #30 x 20
jump lunges x 20
standing kick back x 20/20
time: 16:37
+
core 10/20x8 (4min)
reptile hold L/side plank L
reptile hold R/side plank R

walk/JR20

walk2 mi

==

JR20min

5/50

20min amrap (lo)/walk

walk 2 (warm up)
==
20 amrap:
1 leg ball mtn climbers x 10/10
suitcase squat #50 x 10/10
alt kB swing #30 x 20
dL#50/jump squat (no #) x 10
single ham curl machine #10 x 10/10
#rnds: 4 1/5

walk

walk 2 mi


sooooore from climbing!!!! gaaahhh

climb/5rft/JR

Auto: 6/7, 8

TR: 12a project (what a mess! - crux: middle hold to mantle on corner!)

Auto: 11b, 11a(3/4 slip off), 10d, 10a/b, 11c (3/4 fall)

==

JR20min 

10/40x24

climb/5rft/JR

Warm up: 6auto (up and down climb), v0, v1
Lead: 8, 10c (1t), 10d (3), 10b, 9
==
5rft:
kB row #40: 2x10, 3x8
Superman pulldown (blue) x10
==
JR20min
5/30

walk/JR

walk 2mi
==
JR20min
5/55

low impact lower body #8

2min z warm up
==
FT:

1. Wall Sit – 1 min
2. Weighted Backward Ballerina Slide Lunge to Backward Lunge to Backward Leg Extension x 10/10 #30
3. Wall sit – straight leg lifts x 20/20
4. Weighted Ballerina Plie Squat (x3) /  Weighted Side Slide Lunge (x3) x 5/5 #40

Cardio with KB & Sliders:1. KB Swing x 20 #40
2. Side Slide Lunge x 20 #10wV
x 2

Power Band (blue) & Wall:1. Ballerina Hip Lift Abductions x 20
2. Wall Sit abductions x 20
x2

time: 14:48

CORE BONUS 10/30x8 (5min):

frog sliders/ab splitters

walk/JR

walk 2mi
==
JR20min
5/35

ZWOW Mash up #98/65/18 & walk

2 mi walk
==
20amrap:
10 jump lunges/3x 1 leg dive bombers ~ 3 sets
10/10 split squat/*dL #30
10/10 single leg BB glute press #50
10/10 kick over lunge back #20s
5/5 burpee step ups
#rnds: 3 1/5

*tooooootally forgot to make the split squat into a dead lift combo. fork.

In shittier news, my knee hurts again. Was it jumping down from the arch yesterday or the jump lunges today?

climb/5rft/jr

Auto: 7,8

Lead: 10c (1t)

TR: 12a *new* (2f), 11c, 11a, 11c

==

5rft:

kB row #40: 2x10, 3x8

Superman lat pulldown (blue) x10

walk/JR

walk 2 mi
   *knee good today. we'll see about tonight :P
==
JR20min
10/50x20

climb/5rft/JR

Auto: 7,6/7,

Lead: 10c (2t), 10d/11a (3t to2nd to last clip, 10a/b, 10b/c

==

5rft:

kB row #40: 2x10/3x8

Superman lat pulldowns x10 (blue)

==

JR20min 

5/25

walk2/JR

walk 2 miles
   *knee was bothering me at a 3 afterwards.
==
JR20
10/30x30

ZWOW Mash Up #77&85

2 min z warm up
==
20min amrap:
1 arm kB swing #30 x 10/10
front lunge hold & twist #30 x 10/10
*TRX reptiles x 20 alt
Fig 8 squat #40+wV x 10 total
BB step up/lunge back #30 x 10/10
#rnds: 3 3/5


*bonus add

JR20

JR20
5/20x48


**hopefully adding 2mi walks back this week! knee is pretty good!

Z's Silent WO for Fat Loss v2.0/

2min z warm up

15min AMRAP:
split squat #30 x 10/10
kB swing #40 x 20
kB full front squat #30 x 10
leg elev. push up x 10
#rnds: 4.5
+
5min active planks 10/30x8

climb/5rft/JR

Auto (5min rests): 7,6, 8, 12a (3/4 complete)

Lead: 10c (fucking shiiiit show)

JR20min: 10/30x30 (4r burpees = knee ok but not 100%)

Auto: 11b/c clean!, 10d clean!, 10dclean!

Lifted Butt #25/JR20

2 min warm up
==

Buy in: Back Elevated Weighted Hip Raises x 10 (x2) #40

~Time Challenge~

1. Kneeling Leg Extensions x 20 / 20 (Ankle weights = #2.5s)
2. Fire Hydrants x 20 / 20 (Ankle weights)
3. Kneeling Leg Extension Pulses x 20 / 20 (Ankle weights)
4. Arabesque Battement x 20 / 20 (Ankle weights)
5. Arabesque Battement in Attitude x 20 / 20 (Ankle weights)
6. One Leg Elevated Lunge x 10 / 10 (x3) #26
7. Clams with Power Band x 20/20 (blue)
8. Side Step Squat/ Pulse/ Jump Squat x 12 (blue)

Buy Out: Back Elevated Weighted Hip Raises x 10 (x2) #40

total time: 12:20 

BONUS 8min WO (10/30x15):

hard core egg (ball)

elev dL #50

plank reptile hold 

(~20min)

+

JR20

10/40x24

**Knee feels good today. Slightly irritated at the end but good. Will ice!

Climb/5rft/jr

Ugghhh...out most of this week with mcl pain. Potential causes:

• too much VMO work
• Bouldering (cave v5) causing upper gastroc weakness
• Hiking without the upper gastric to help properly stabilize the knee
• Neutral shoes instead of stability!

Sooooo....I’ll back off vmo stuff for a couple months, order new  shoes and see how climbing goes today.

Auto7, 7

Lead 10c (2take), 10c (2), 10a

**good, but hi grav. It’s that time o month though.

==

5rft:

kB Row #40: 2x10, 3x8

Superman lat pulldown (blue) x10

==

JR20min 

10/20

climb/5rft/JR20

Auto: 7, 8, 7

Bouldering (912-945): v1 (prom), v2 (cave), v4 (cave x3 -fail), v5 (cavex3), traverse promontory

JR20min(950-1010)

Auto: 11c clean!, 11a fail—>11a 4/5

==

5rft:

kB row #40: 2x10, 3x8

Superman lat pulldowns (blue) x10

walk/JR

walk 2 mi
==
JR20min
10/30x30

climb/5rft/JR20

Auto:7,7

Lead: 10cproject (1take), 10d clean!, 10c, 10c, 10b

==

5rft:

kB row #40: 2x10, 3x8

Superman lat pulldowns x10 

==

JR20min 

5/45