5 min fat burn #125 {12min}

 2 min warm up

5 min fat burn #125 (12min)                  <----click here to see Z's workout video

racked squat down/ballerina squat up/ twist k2e 1 each x 10 #30

side lunge/ballerina side lunge (=2 reps) x 10/10 #0^^ next time?

kB kneeling OH press/jump into plank/pu/drag feet in x 8

plank knee tuck/side kick x 10/10

#r = 2.25

*REST* walk 3/Lmob

 REST DAY

walk 3 mi

+

Lmob front splits

Week 2 Email Check In w/ Neely Quinn (Trainingbeta.com)

 Week 2 Email Check In w/ Neely Quinn (Trainingbeta.com)

• 3L water a day MAXIMUM! (to keep from night waking)
• add methyl folate back in
• weigh self every week for DATA ONLY
• walking and mobility ok for rest days (x2/week)

Z's Bikini WO #89/umob

 2 min warm up

Z's 5min bikini workout #89       <---click to follow to workout video with my FAAAAAV, Zuzka!

12min AMRAP:

ball reptile/leg ext x 8/8

kb swing/pendulum #40 x 10

ball knee tuck/push up x 8

single calf raise sumo squat #60 x 10/10

[scorpion pu/pike split jumps x 10]

#r = 3

+

umob back bending level 1 w/ QR mod

walk3/12AMRAP (Z's IG)/Lmob

 walk 3 mi

+

12min AMRAP:

TRX sngl arm row x 6/6

air curtsey lunge #18 x 8/8

down dog to hip circles (start towards opp elbow) x 20 alt

side lunge to kB clean #26 x 10/10

#r = 3

+

Lmob

evo/5rft2

135lbs today.

٩(ఠ益ఠ)۶

Well shiiiiiiit. 

That would be why I'm struggling on climbs that were fine just a few months ago. JEEEESUS. 

Deep breaths, deep breaths. 

I will fix this and hopefully it will be a more permanent fix this time thanks to climbing nutritionist, Neely Quinn.

--

Climbing:

Lead, 8,8,9,10c

TR: 11c, 11b

--

5rft2:

kb row #50 x 8/8

modified cobra's R QL squeeze/hold 20s

HSCTs x 10 alt.

*REST DAY* walk3/umob

 walk 3 mi

--

umob

DELOAD WEEK!! Wslk3/evo/5rft1

Trying to incorporate things from my nutritional consult w/ Training Beta's Neely Quinn!

Walk3

-

Evo:

Lead: 8,9,8,10c (2t), 11a (lower of second to last clip), 10b, 10b

^wtf was this shit?! I can’t even talk a walk before climbing without exhausting myself?!?!?! Aaaggghhhh.

- 

5rft1:

kB row #50 x 8/8

Bent row rotation #8s x 10

Superman lat pulldown blue x 10

Beyond Flexibility KD full body mobiliy

I'm committed to trying to take more rest days. 

Neely Quinn (training beta nutritionist) told me to during our consult the other day and when I looked back at this very blog, back to 2011 when I was the leanest i've EVER been, I noticed I was taking more rest days (when I felt I needed them) and more time off any time I went camping, snowboarding, traveling etc. So instead of forging ahead with my 20 min step intervals as planned for today, I did some gentle mobility work.

Beyond Flexibility 30min Full Body MObility routine

I am going ahead with the deload plan for next week but also making some tweaks to it to make sure I'm giving myself enough COMPLETE rest days instead of doing 12min every single day.

Here's hoping this shaves some serious weight off by summer, resolves my low E crisis and maybe even a few pounds by our supposed FL the last week of march.

🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞

7x3WO/JR20

2 min warm up

7min amrap A:

kb swing #50 x 12

band asst'd pistols #10wV x 4/4

#r = 4.5

-

B: 

hollow rock leglift/sit up x 10

L - sit hold 20s

#r = 4

-

C:

sumo squat/calf raise #60 x 12

ball glute press #60 x 10

#r = 4+

+

JR20: 10/40

evo climb/5rft2

 evo

auto: 8

lead: 8,8,11a (1/2) boooo

TR: same 11a, 11c, 11c/d

+

5rft:

kb row #50 x 8/8

30s modified cobra R QL squeeze

HSCTs x 10 alt

Notes: Climbing Nutritional Consult with Neely Quinn [Climbing Beta] #1

 Suggestions

• Make your breakfasts bigger – more carbs, more fat, more protein

• Cut them in half if necessary in order to do a workout, then eat the rest right after the workout

• Try to make yourself eat more on climbing days, even if you’re not hungry for it, remembering that it might be the adrenaline that’s keeping you from being hungry

• Hopefully taking caffeine out will help with your natural hunger cues

• Taper off caffeine to help with sleep, blood sugar management, healthy appetite

• Exercise – back to back 40-min whenever possible instead of training every day

• Give yourself at least 2 complete rest days (minus walking) per week

• Try to stack exercise in one day as much as possible

• Change your goals in myfitnesspal to reflect the numbers below

• Work with myfitnesspal to figure out some mock days that will line up with these numbers

• If you feel like you have a gluten sensitivity, try to keep it out of your diet almost all the time in order to stave off any fatigue, blood sugar wonkiness, or sleep issues it can cause

• One supplement I might recommend is a vitamin B complex if you’re not already taking one. I’d just go to Whole Foods and ask them for a good one or use this https://amzn.to/39XACoI

 

Sport Psychology Coaching 

Chris Heilman - https://www.mindset-coach.com/ and Remy Franklin - https://www.remyfranklin.com/ 

 

Numbers 

You don’t need to do this exactly - just try to make most of your meals about equal in terms of calories, carbs, protein, and fat and do your best with it. 

• 1900 calories/day = 500 calories per meal and 200 per snack
• 35% carbs = 166g/day = 43g/meal and 18g/snack
• 40% fat = 84g/day = 21g/meal and 11g/snack
• 25% protein = 118g/day = 30g/meal and 15g/snack

walk 3/step 20/Lmob

 walk 3 mi

+

step intervals 20min 15/45x20'

+

Lmob 

Evo climb/5rft1/walk3

 Lead, 9,8,7, 10d project completed!!!!, 10c second project (1t), 

TR: lead wall left end cap 11c, 11b

—

5rft1:

kB row #8/8 #50

Bent row w rotation #8s x 8s

Superman lat pulldown blue x 10

—

Walk3mi

walk3/7x3wo/uMob

 walk 3 mi

+

7min amrap A:

surrender hi step ups #10wV x 6/6

kb lunge back pass under #50/#10wv x 12 alt

#r = 4

_

B:

ball 1 leg mtn climbers x 8/8

dip station v - ups x 10

#r = 4.5

-

C:

c2 dbl leg hamstring slides x 8

ft elev band single glute press/abd x 12 (green)

#r =4 

+

uMob w/ QL mods

walk3/jr20/Lmob

 walk 3 mi

+

jr20 10/60x18

+

Lmob (KD front splits)

Walk3/black diamond #17/*5rft2 mod QL

 Walk 3 mi

+

Bd#17

*3rft:

Plank to elbow plank on ball x8

C&P #30 x 5/5

Ball jack knives x 16/16

Pu on body to body OH squat x 8

Chin up/knee raise #10 x 5

Time: 18:07

+

4rft2 w/ QL mod:

kB row #50 x 8/8

30s hold Mod cobra Right side QL squeeze 

HSCTS x 8

Total time: 28:56

walk3/jr20/umob *w*r QL mods

 walk3

+

jr20: 10/20x40

+

umob15 w/ QL mods

7x3wo/step20

 2 min warm up

7x3AMRAP 

7min amrap a:

band clam/ext (green) x 8/8

dB wide leg dL #20s x 12

#r = 3.5

-

B: core

slow bicycles (hold PF) x 20 alt

plank slider cross kick unders x 8/8

#r 4+

-

C:

sb back squat #55/blue band knee lift x 10alt

BW pistols x 8 alt

#r = 3

+

step intervals 15/45x20

Evo/walk3/5rft1

 Evo:

Lead: 8,9,10a, 10d/11a project (2t), 10c (2t)

TR: 12a

—

Walk 3 mi

—

5rft1:

kB row #50 x8/8

Seat row w/ rotation #8s x 10

Superman lat pulldown x 10 blue

step20/Umob

 step intervals 20min!

15/45x20

hop up/kick/step down and DL L

jump lunges

hop up/kick/step down and DL R

repeater knees L/R

step run

½ burpee/foot taps x3

alt pogo hops

ham curl and k2e alt sides

high step ups alt.

Hand release burpees

+

KD Umob15 back bending level1 

7x3wo/Lmob

 2min warm up

7x3AMRAP:

7min AMRAP A:

wV surrender squats #10 x 7/7

sngl KB dL #50 x 8/8

#r = 3.5

B: 

pike ab roll ins x 8

hanging knee raise/leg lower x 6

#r = 4.5

C:

sb split squat #30 x 8/8

band glute press/abd green x 12

#r = 3.5

+

KD Lmob15 front splits

evo climb/walk3

 evo climb:

lead: 8,8,9, new project 10d//11a (2t), 10c (2t)

TR: 11c/d weird awesome climb

+

walk 3 mi around the lake

walk3/step20/Umob w/ QL work

 walk 3 mi

+

step 20

15/45x20

plank box hop over k2e

side lunge jumps (no step)

step up hop kicks alt

step run

burpee box jumps

split hops L/R

straddle 1 leg hop

180* jump turns onto step L/R

twisted climbers

side lunge hop over step (fast)

+

KB Umob plus added QL work

jr20/Lmob15

 JR20: 10/60x18

+

KB Lmob 15min pancake and middle splits

walk3/7x3WO/umob

 walk 3 mi

--

2 min warm up

7min AMRAP A:

sb side lunges #30 x 9/9

kB swing #50 x 12

#r = 4+

--

B:

side pl k2e  x 8/8

pilates teaser x 14

#r = 4

--

C:

jefferson curls #15 x 10 (hold 10s at bottom)

pistol squats x 4/4 (#10 1st round/BW second round)

#r = 2.5

+

KD uMob

evo climb/5rft2/walk3

 evo

lead:8,8,9, 10c/d PROJECT completed!!!!!!!, 11b-10a (assist last couple clips), 

TR: 12b, 11c

+

5rt2:

kb row 350 x 8/8

seated row rotation #8s x 10

HSCTs x 10

+

3 mi walk

7x3WO/JR20/Lmob

 2 min z warm up

7min amrap A:

kb/green band side to side squats #50 x 12 alt

sngl ham curl machine #15 x 7/7

#r = 5

-

B:

dB knee raises #12 x 10

TRX reptiles x 8/8

#r = 5.5

--

C:

surrender squats #10wV x 7/7

sngl elev glute press #25 x 9/9

#r = 3

+

JR20 5/40

+

Lmob KD

evo climb/5rft1/walk3

 evo climb:

lead: 8,9,9,10b/c project (3t), 11a-10b

TR: 11a, 11b, 11a

--

5rft1:

row X8/8 #50

seat row w/ rotation #8s x 10

superman lat pulldown x 10 blue

--

walk 3 mi?????

walk3/step20/Umob

 walk 3 mi

+

15/45x20

jump lunge kicks

          step run

plank step jump over

handstand jump ups x4ea R/L

180* jump on step L/R

step plank banded reptiles R/L

lunge back hop up R

lunge back hop up L

step side lunge low/touch step

v hop ups, hop down narrow

+

KB Umob back bending lvl1

7AMRAPx3/JR20/Lmob

 2 min z warm up

7AMRAP #1:

archer squat #10wV x 10 alt

elev DL #75 x 10

#r = 4

#2:

ball 1 leg climbers x 8/8

ab splitter x 10

#r = 3.5+

#3:

kB toe lifts 4 psoas #18 x 8/8

BB glute press #85 x 12

#r = 4

+

JR20 5/20

+

KD Lmob