walk 2 mi
+
ladder FT:
kb single dL #40: 8/8--9/9--10/10--9/9--8/8
kb ball on wall squat #50: 10--11--12--11--10
time: 9:09
+
10:51 amrap:
1 leg ball mtn climbers x 8/8
band (green) hydrant ext/abd x 8/8
dip station V leg lift abs x 10
upside down leg press #50 x 10/10
#r = 3.25
Evo:
Doubles auto: 8x2, 9x2
Lead: 11a project ***done!!!***, 11a 1t,
Tr: 12a 4f, 11c, 11c, 11c
+
Walk 2mi
+
5rft2:
Row #50 x7/7
Seated bent row w/ rotation #8s x 10
HSCTs x 10 alt
+
Hip mobility flow 15min (mobility method)
Walk 2 mi
Ladder ft:
Assisted pistols #10wV: 4/4–5:5–6/6–5/5–4/4
Single leg glute p #25: 8/8–9/9–10/10–9/9–8/8
Time: 12:30
+
7:30 amrap:
Hang knee raise cross kick x8 alt
Elev sumo #70 x 10
kB leg lowers x 10
Jump lunges x 20
#r= 2.75
+
Jr20: 5/35
Cold AF in the gym today!
Lead: 8,9,8, 11a proj (2t), 11a (2t), 10a, 10b
Walk 2 mi
5rft:
kB row #50 x 7/7
Seat row w/ rotation #8s x 10
Superman may pukldowns blue x 10
Today, I'm starting my commitment to mobility for 15min as many days a week as I can possibly fit it in!
I have purchased DocJenFit's Mobility Method program and will be using the kneeling hip flow for 15min.
The goal is minimum 4x a week. Maximum every day!
I really need to improve my hip mobility for my pistol squats and I'm sure it won't hurt my climbing skillz either ;)
Here goes..............
step intervals 20min #3
15/45x20
#3:
step run
plank step jump overs
step hop knee up
handstand jump ups x 5 each
lateral toe tap hop overs
½ burpee/foot taps x3
v hop ups, hop down narrow
repeater knees x3 hop over step other side
step run
twisted climbers
+
Mobility Method kneeling hip flow x 6
2 min warm up
12min amrap:
Bottom squat to ballerina lo squat abd (green) x 10
Hollow rock v-ups w/ db ten legs #12 x 12
Hollow rock dB leg lifts #12 x 10
Cross kick slider to push up x 10
#r= 4
2 min warm up
12min AMRAP:
alternating pistols (no assist) x 10
ground to OHP #15 x 10/10
side lunge jumps #15 x 20
pilates teaser x 14
#r = 3.25
+
walk 2 mi
evo:
lead: 8,9,7,11a project (1t)
TR: 12a/b(4t), 11d, 11a (more like 10c)
--
walk 2 mi
--
5rft2:
kb row #50 x 7/7
seated row and rotation #8s x 10
HSCTs x 10 alt
walk 2 mi
12min AMRAP:
snatch to OH squat #26 x 10 alt
Czech swing (overhead) #30 x 10
pass under/goblet squat #40 x 10
kb roll back/OHP #30 x 8
russian twist x3/pushup x 6 alt
#r = 2
evo climb:
9, 7, 9, 11a (1t), 10b, 10b, 10a
+
5rft1:
row#50 x 7/7
bent row w/ rotation #8s x 10
superman lat pulldown (blue) x 10
I was surprised (but not thrilled) to find that this week is deload week! Sometimes I really have to push myself to rest especially when I'm not loving the ol' bod right now.
walk 2 mi
10/40x15
kb swing #40
band abd + press (green)
kb goblet surrender squat/kick L #18
kb goblet surrender squat/kick L #18
kb rev squat to DL #50
walk 3 mi
ladder for time:
ball kB glute press #50: 10--12--14--12--10
box (5 risers) heel tap pistols: 8/8---------->all
time: 10:18
+
9:42 amraP:
alt kb swing #40 x 16
HSCTs x 12
side plank dip/leglift x 8/8
#r = 3.66
+
jr20: 5/25
walk 2 mi
ladder FT:
sb curtsey lunges #35: 8/8--9/9--10/10--9/9--8/8
suitcase squat #40+wV: 8/8 --------------------->
time: 11:06
+
8:54 amrap:
pistol/side kick x 5/5
kb knee hugs #18 x 10
machine sngl ham curls #12 x 8/8
ab splitter x 8
#r = 2+
+
jr20: 5/35x30
walk2mi
+
#2: 15/45x20
single leg hop up L
single leg hop up R
step up hop kicks alt
lat jump up and overs
toe taps
step mtn climbers
lunge back hop up L
lunge back hop up R
toe taps
side lunge over step
2 min warm up
ladder FT:
1 leg sm squat +5#/ea: 5/5--6/6--7/7--6/6--5/5
elev dL #70: 10--11--12--11--10
time: 6:54
+
13: 06 amrap:
kB leg lower x 10
fwd lean kb split squat #30 x 8/8
HC egg x 8
kb sumo squat to calf raise x 12 #60
#r = 3.25
walk 2 mi
UBAI #4
15min AMRAP:
hanging diagonal knee raises x 10 alt
HSCTs x 10 alt
1 leg mtn slider (x5)/1 leg slide kick pu x 5/5, 3/3, 3/3
**kb swing switch to snatch and press #26 x 8 alt
wall L plank knee tuck to shoulder stretch x 6 alt legs
#r = 2 3/5
+
5rft:
kb row 7/7 #50
seated row with rotation #8s x 8
superman lat pulldown blue x 10
time: 9:30
~total WO time = 24:30
walk 2-3 miles
ladder:
sB lunge backs #45: 8/8--10/10--12/12--10/10--8/8
lying hamstring sliders (dbl): 8--10--12--10--8
time: 7:49
+
12:11 amrap:
ninja jump tuck/pistol x 6alt
side plank k2e ext x 8/8
kb/band(green) side to side squat #50 x12
TRX reptiles x 8/8
#r= 3+
+
jr20 5/30x35
****usually I'd climb inside today but I'm going to let my bicep rest a little extra this week since I climbed 3 days in a row on the weekend.
walk 2 mi
Black dimaond #24
*15AMRAP:
ft elev inv row x 5 #10
kB windmill #26 x 10/10
L-handstand push up x 6
hanging knee up/straight leg lower x 8
time: 12:19
+
5rft:
kb row #50 x 7/7
bent row with rotation #8s x 10
superman lat pulldown blue x 10
time: 9:41
=======total time = ~22min========
walk 2 mi
+
#1:
15/45x 20:
step run
dynamic step squats (touch down)
lateral step hop overs (clear)
step run
box jumps
step run
½ burpee hop ups
step run
arabesque hop ups
step run
walk 2 mi
30s walk/30s sprint x 20
***damn left hip and quads (foam rolled the shit out of them)
