Walk2/jr25

Walk2
—
JR25min
10/30x38

Jr25

Jump rope 25min
10/20x50

START WINTER PROG! 20min lower/indoor walk

WINTER PROGRAM:
no more plyos!!!
climbing 2 hrs x 2
3mi walks x 2 (T/R)
2mi walks x 2 (St/Sn)
lower body 20 min x 2 [5min CDs x 4: 2 leg, 1 core] -->next month take core out of one set!
JR25min x 3
==========

5min AMRAP each set (a):
single elev ballerina sumo #50 x 8/8
single ham machine #15/10 x 8/8
hang knee raise #10
#r = 2 2/3
--
b:
1 leg ugi sit/stand #wV10 x 5/5
BB block elev glute press #60 x 9
ab splitter x 6
#r = 3
--
c:
alt dL #50 x 12 total
band hyd/ext (green) x 6/6
side plank dip x 9/9
#r = 2 2/3
--
d:
dB step ups #15s x 6/6
alt pistols w/ blox x 8 total
plank hold 60s
#r = 3 (overtime finishing plank!)
=======
walk3 miles (sub indoor walk video 45min -- i extended this one out to 45)

last deload: z5 #7/walk

walk 2 mi
--
12min+ AMRAP (Z5 #7):
alt kB swing #40 x10
*2 pull up
Fig 8 squats #40x 10
*2 pullups
kB touch/walk out push up x 10 alt
*2 pullups
#r = 5
(went a little over time to get 5 rounds but oh well)

Z5 #102

walk 2
--
2 min warm up

Z5 WO #102
12min AMRAP
jump to wall handstand (kick wall)/180* jump/walk out push up/180* jump x 10
DBUs x 30
3 criss cross mtn sliders to scorpion push up x 6
DBUs x 30
kB clean and press/OH squat #18 x 5/5
#r= 2

****ass handed to me!

Climb/5r

Sooooo freaking sore from bouldering in Wednesday!!!!! Aaaaahhhhhhhhh the agony!!!!!!

Climb: 

Lead: 8,8,10c (1t)

Boulder (3min rests): v4nope,v3, v3, v3, v3, v3, v3(one hand on last hold)

Auto (5min rests): 12b (1/2), 11d (2x 1/2 way), 11a, 10a/10c

—

5r:

Bb row #70 x 10

Superman lat pulldown blue x 10

Deload workout (leg&core)

3mile walk
—
10/30x18:
Dbl ham machinE #15^^^
Slow ab lowers
Goblet squat #30+ wV
Plank reptile hold 15s/15s
Bb back lunge #35L
Bb back lunge #35R

Climb/5r

Auto: 7, 9, 10a

Boulder (3min rests): v5 (cave 3/4 finished), v4 (left cave 3/4 finished), v4 promontory 2 attempts),v3 (promontory), v3 (promontory), v3 (promontory assisted dyno to finish), v2/v1/v0/v0/v4 (missed last hold)

Lead: 10a, 10a (2t), 10a

—

5r:

kB row #44 x 8/8

Superman lat pulldown blue x 10

Walk/deload wo

3 mi walk
—
10/30x18x
Alternating pistols
Side lunge L #20
Side lunge R #20
Ab splitters
Elev dL #50
Mnt sliders

DELOAD WEEK! Z5 WO #105

NEW THING.
I have decided rather than make radical adjustments to my workout programs based on the season (like I did last year), I will keep it similar, with minor adjustments through out the year, adding a deload week (60% of workout time) every 6-9 weeks. A lot of these I will try to time with vacations but this week, it's much needed (after 8 weeks). It'll also be a good transition into my winter program starting next Monday!

2min zuzka warm up

5 Minute Fat Burning Workout #105 v 2.0
12min AMRAP:
hard core egg on ball to plank row #20s x 10
split squat on ball w/ dB OH press #10s x 10/10
roll back candle touch feet to wall/roll fwd/jump through to plank/pushup jack (green) x 10
plank wall jump/jack on wall then down/ballerina squating hip adb (green) x 8
#r= 1 3/4+

+= went over time finishing third exercise

walk/jr

walk 2 mi
--
jr20min: 5/30

walk/last summer prog wo!!!

walk 2 mi
--
20min cap:
fig 8 squat #40: 14-16-18-16-14
trx hard core egg: 10-10-10-10-10
-
10/30x6
kB swing #40
band clams (green) 15s/15s
-
8:30 amrap:
jump lunge/ugi twist #10 x 10
plank cross under slide kick x 8/8
band(green)/kb side squat #40 alt x 10 total
#r = 3 2/3

******NEXT WEEK IS A DELOAD WEEK (every 6-9 weeks)........
followed by a change to my winter program:
no more plyos!!!
climbing 2 hrs x 2
3mi walks x 2 (T/R)
2mi walks x 2 (St/Sn)
lower body 20 min x 2 [5min CDs x 4, 2 ex each(?)]

climb/5r

Auto: 7, 8, 9

Lead: 10d project completed, 10d new project (3-4t)

TR: 12a, 11c (1t)

-

5r:

kB row #44 x 8/8

Superman lat pulldown blue x 10

Walk/jr

Walk 2 mi
—
Jr20min
5/35x30

climb/5r/jr

Auto: 7, 9

Lead: 11a new project(3t), 10d (1t), 10c, 10c/d (2t), 

10b->9

-

5r:

kB row #44 x 8/8

Superman lat pulldown blue x 10

-

Jr20min 

5/25

walk/wo

walk 2 mi
--
20min cap:

deficit lunges #17.5s: 6/6-7/7-8/8-7/7-6/6
kb pendulum swing #30: 10-12-14-12-10
-
10/30x6
lateral box crawl (green) 3x3
hanging knee raise #10
-
8:35 amrap:
wall sit/abd (blue) x 15
pike/plank sliders x 10
elev dL #50 x 10
#r = 4

jr

JR20min

10/55x19

walk/jr

walk 2 mi
--
jr20min
5/40

Walk/wo

Walk2 mi
-
20min cap:

BB squat #45: 8-10-12-10-8
plank opp knee to elbow: 12-14-16-14-12
-
10/30x6
abd + press (green band)
box jumps
-
7min AMRAP:
ball single hamm roll ins x 6/6
ab splitter x 8
kb lunge back/pass #44+wV x 12 total
#r = 3+

Climb/5r/jr

Auto: 7, 7/8, 9

Lead: 11a (**SENT!!**), 10d (1t)

TR: 12b (2t), 11c/d

—

5r:

Single kB row #44 x 8/8

Superman lat pulldown (blue) x 10

—

JR20min 

5/20

Walk/jr

Walk2 miles
—
JR20min
5/50

climb/5r

Auto: 7

Lead: 8, 11a project (1t), 10d(1), 10c dyno fail!

—

5r: 

Bb bent row #70 x10

Superman lat pulldown x10 blue

walk/wo

walk2 mi
--
20m cap:

kB dbl pass then jump squat #30: 10-12-14-12-10
single ball mtn climber: 6/6-8/8-10/10-8/8-6/6
-
10/30x6x
alt. wV surrender squat #10
kB swing 15/15 #30
-
6:45 amrap:
smith one leg squat x6/6
burpee jump tuck x 6
ball kBglute press #44 x 10
#r = 3

Jr

JR20min
10/60x18

Walk

walk 2mi

walk/wo

walk 2 mi
--
20min cap:

kB split squat #26: 6/6-8/8-10/10-8/8-6/6
mtn sliders: 20-30-40-30-20
-
10/30x6:
split bench hop ups
alt wV pistols #10
-
9:30min AMRAP:
BB alt. curtsey lunges #35 x 12 total
hard core egg on ball x 8
single ham curl machine #10 x 8/8
#r = 3 2/3

Climb/5r/jr

Auto: 7, 8/9, 7

Lead: 11a project (1t),11b (last clip/ 3t)

TR: 11c/d, 11c

-

5r:

kB row #44 x 8/8

Superman lat pulldown x 10 (blue)

-

JR20min

10/30x30

Walk/jr

Walk 2mi
—
Jr20min: 5/40x27

Climb/5r/jr

Auto: 8/9

Lead: 8, 10d/11aproject (1t), 11a/b project (3t), 10c

—

5r:

kB row #44 x 8/8

Superman lat pulldown x 10 blue

—

JR20min 

10/25

walk/wo

2 mi walk
--
20min cap:
side BB lunges #25: 6/6-8/8-10/10-8/8-6/6
pendulum kb swing #30: 10-12-14-12-10
-
10/30x6
side lunge box hop overs
plank reptile hold 15/15
-
8:20 AMRAP:
dB/band lunge back/leg ext #12s/blue x 8/8
slow leg lower abs x 5
1 leg kB dL #40 x 8/8
#r = 2 2/3