Choose2Bhot v 2.0/walk 2/jr20

 walk 2 mi

--

2min warm up

10/30x30

assit'd pistols L #10wV

assit'd pistols R #10wV

jump squats #10s

1 leg burpees alt

sB elev glute press #40

ball one leg pike roll in alt

+

jr20 10/60x18

*rest: walk2/Lmob

 walk 2 mi

--

L mob

Little Eiger

 Walk 2

—

Climb:

TR: 10b, 10a

Lead: attempt 9 (came down two from the top), lead attempt 9+ lower at third bolt

Welp ... back to sucking at climbing. Womp womp.

IG interval WO/walk2

 walk 2 mi

--

IG interval WO:
10/45x44

JR

sB hack lunge L #35

JR

sB hack lunge R

JR

ball pikes

JR

sB good mornings #20

JR

glute abd & press green

Burpees

*restish: walk2/jr20/umob

 walk 2 mi

--

jr20 5/25

+

umob back bend lvl2

Climb/5rft1/walk2

 Walk 2

—

Lead: 9,9,10a, 11 (1t), 10+ (1t)

Tr: 12b (1/2), 11+

+

5rft1:

kB row #53 x 7/7

Bent row w/ rotation #8s x 10

Superman lat pulldown x 10 blue 

silent killer v 2.0/wallk2/jr20/Lmob

 walk 2 mi

--

z 2min warm up

Silent Killer v 2.0

1`0/50x20:

sb stat lunge #35 L

sb squat #35

sb stat lunge R

sb ballerina sumo #35

trx sngl inv row 25s R/25s L

sb squat 

hanging leg raises

sb ballerina sumo 

ugi leg hold cruch ups

sB jump sqt #8s

+

jr20 10/55x19

+
Lmob pancake/middle splits

Cascade BC/2mi walk

2 mi walk 

--

easy approach (tyro + short walk up strean)

TR: 8+, 10

L: 9

*rest: walk2/z mob drillz #1

 walk 2

--

z mob drillz #1

Climb G1/walk2/5rft1

 Walk2

—

Climb: G1 

Lead: 9,10a,10a, 11b clean! 11c (2t), 11a

Tr: 12b overhung (2f), 12a

—

5rft1

April 2018 mashup #1

 Walk 2

—

Z warm up 2min

10/35x60 (45min)

Jr

Bk lunge/hop up L #10wV

Jr

Bk lunge/hop up R #10wV

Jr

Elev dL #60

Jr

kB front squats #30

Jr

Hanging knee raise/st leg lower

Jr

Plank knee drops alt

*Rest-ish day: walk2/jr20/umob

 Walk2

—

Jr20min: 10/20

+

Umob 10min

Climb/5rft2/walk3

 Walk 3

—

Climb: 8,8,9, 11 project complete!!!, 11+ (3clips), 11+ vert project (5t?!?), 10, 10

5rft2:

Row x 7/7 #53

Cobra sqz 20s 

HSCTs X 10 alt

Lifted Butt #27/jr20/walk2

 walk 2 mi

--

walk Z .5mi warm up

LB27:

2rft:

1. Box Jump x 10
2. Wide Legged Dumbbell Deadlift x 10 #20s
3. Box Jump x =10
4. Foot Elevated Side Lunge x 10/10 #26
5. Box Jump x 10
6. Side Lunge Pulse x 16 alt. sides (green + #26)
7. Box Jump x 10
8. Feet Elevated Weighted Hip Thrust / Abduction Press (x2) x 10 green + #26

^^^^^go up to 30lbs and 25s next time!!

time: 14:17

+

jr20 5/45

Summer Shred #36/Lmob

 walk z .5 warm up

+

summer shred 36:

buy in: 25 comp burpees

2 min HK JR

10/20x8:

    criss cross jump squat (green)

    power jack pu/side pl leg lift (green)

2rft:

    dB pistol down/candle/pistol up/dL #5 x 8 alt

    one arm kB swing/snatch/rack squat #26 x 10/10

    kb pu/OHP/squat twist knee up (1 ea) #40-->#30 x 8 alt

8/8--9/9--10/10--11/11--12/12:

1 chin up/1 pullup/1 T2bar then 8/8--9/9--10/10--11/11--12/12 one leg mtn sliders

buy out: 2 min plank hold

BONUS BUY OUT: 2 min HK JR

                                  25 comp burpees

time: 38:59

(No additional jump roping if workout exceeds 35min!!)

+

Lmob

                                                    

*Rest-ish day: walk 3/jr20/umob

 walk3

--

jr20: 5/30x35

--

umob A+

Avalon

 5.8+ tr  tomb of sorrows

9+ clean  dead can dance 

9+ clean  sword in the stone 🎉

9 clean. Iron Maiden 🎉

🤩🤩🤩🤩🤩 does this mean I have turned a corner in my outdoor climbing abilities?!?!?!?!?!!

control & cardio 9/jr20/walk2

 walk 2 mi

--

2 min warm up

CC#9

2rft: (cardio 1st: 10 reps/2nd: 6 reps)

1. Windshield Wiper (x2) / Pistol Squat (x2) x 5
2. High Knees (x4) to Squat x 10 / Duck Under to Jump Tuck x 10
3. Pigeon Slide x 5 / 5
4. High Knees (x4) to Squat x 10 / Duck Under to Jump Tuck x 10
5. Reverse Plank Slides x 10
6. High Knees (x4) to Squat x 10 / Duck Under to Jump Tuck x 10
7. Weighted Archer Squat Slide x 5/5 #10dB
8. High Knees (x4) to Squat x 10 / Duck Under to Jump Tuck x 10

time: 18:24

+

JR20: 10/60x18

*rest day: walk3/Fmob

 walk 3 mi

+

Full body mobility ZMob drills #3

Climb/5rft1/walk2

 Walk 2

—

Climb:

Auto: 9,

Lead: 8, 9, 11proj 1t, 11c 1/2–>10b, 10c, 10a

Auto: 12 (3/4)—>10+(3/4), retry 10c

5rft1:

Bb bent row #70x10

Do bent row w/ rotation #8s x10

Superman lat pulldown blue x 10

40min interval WO/walk2

 walk 2 mi

--

2min warm up

10/50x40:

JR
deficit lunge L #12s

JR

plank alt bd k2e

JR

deficit lunge R 12s

JR

kB side step squat #60

DELOAD WK!

 ***DELOAD WEEK!***

monday 5/31:

5min 13 min burnout #4:

10/30x20 (13ish min)

kb jump squat #30

side to side dyn pu (kndee mod 1/2 way)

power jump lunge

mtn sliders

kb swing #50

+

uMob

======

Tuesday 6/1:

Walk 3 mi

+

climb:

Auto: 9

Lead: 8,9 11 projec 1t, 11b (to second to last clip many takes) finish 10b

TR: 12a

-

5rft

kB row #53 x 6/6

QL R 20s

HSCTs x 10alt 

====

Wed 6/2:

Z mob drills#4

===

Thurs 6/3:

Walk 2

+

Zgym WO (?don’t know which?)

10/20x8:

Wall sit leg lift L

Side step squat #60 L 

Wall sit leg lift R

Side step squat #60 R

10/20x8:

Step up R #15s

Step Up L

Back lunge/ black leg ext R

Back lunge/ black leg ext L

10/20x8:

Curtsey/side kick #26 L

Ballerina plie squat #60

Curtsey/side kick #26 R

Ballerina plié squat #60

======

Fri 6/4:

Climb @ G1 

Lead: 8,9,10a,11b lead wall on sight!!, 11c (clip to clip)

TR: 12a 

=====

Sat 6/5:

Rest

====

Sun 6/6:

Walk 3mi

+

Z 10min #5:

12min amrap:

kB snatch #30 x5/5

Band cross cross jump squat x 10

Side plank leg lift x 10/10

#r= 5 2/3

+

Pancake mobility routine