2 min warm up
LB9 p3
20amrap:
kb sngl dL #40 x 10/10
*burpees x 10
sb back squat lo x 5/full x 5 ~ 3 sets
*dip st leg lifts x 10
*pistol (block & band to hold leg out) x 5/5
time: 19:14
+
jr20 10/20x40
+
WD2
Meal 🔺:
1/3c coaches oats with tsp honey, protein coffee drink
meat + veg + starch
meat/protein bar + veg/fruit
meat/VEG
Lbs:
3/19: 132.8!!!
This month:
FL Plan:
Nutrition:
Workout Plan:
2 min warm up
20amrap:
*dB deficit lunges (3 riser total) #15s x 10/10
sb sumo 2 to curtsey #30 x 20 alt
weighted ab splitters x 8 #2.5s ankle x 8
sb side lunges #30 x 10/10
BB glute press #90something x 12
r = 2 3/5
+
jr20 5/30
+
walk2
!!!OFF TO FL 2MORROW!!!
5.8, 5.7, 5.8, 5.8
^ first 8 was meandering a dumb. I don't ever want to warm up on it again. it was the right most 8 facing the wall.
2 min warm up
part 1 of 3 LB9
20min amrap:
sB side to side dbl squats x 10 alt #55
side to side dyn squats (green) x 20
dB back lunge #15s/weighted knee up #5s x 10/10
*ball pikes x10
ankle weighted narrow jump squat to leg lift #2.5s x 20 alt
r = 3 4/5
+
jr20: 5/50x22
+
walk2
Climb:
L: 8,9,10a, 11c (1/3 then lowered), 11a (3-4t)
TR: 12a, 11a
—
Walk dog2
—
5rft2 (see pages)
spot climb:
L: 8,9,10-, 11b (4t), 11b (lower at half way), 10b
TR: 10+, 10
--
walk 2 mi
--
5rft1 (see pages for description)
🔺moved row to #55lbs and 90* rotation first set to 3lbs/2lbs for other 4 sets
walk2
LB16
2rft:
Power Band Set: green
1. Squat side steps (x2) with a power band x 10 sets alt. sides
2. Squat side step with a power band and SB #55 x 10 alt. sides
3. Standing leg extensions with power band x 10 / 10 x 4
4. Bridge to Abductor Press x 20 + Abductor Press at the top x 20
Kettlebells:
5. *Smith Sumo Squat x 10 #86
6. Side lunge deadlift to single leg heel raise with the Beast x 10/10 #40
7. Pendulum to Swing 10 reps with Beast #40
8. Backward lunge pass under (x5) to One leg deadlift (x5) x 2 sets alt. legs #40
time: 18:32
+
JR20 5/40x27
2 min warm up
15FS21
20 AMRAP:
frog slides x10
*1 leg squat ugi butt touch (fwd lean) x 5/5
oblique slide ins x 10/10
kick slide push up x 5/5 (mod to 4/4 for last 2r)
archer slide to pistol slide x 5/5
r = 3 1/5+
+
jr20L 10/60
+
walk2
Walk 2
+
TVA/8mob prog:
round 1:
plank block squeeze 1min/hollow hold block sqz 45s/plank " "/Lsit prep 30s
round 2:
pigeon L 1 min/hollow 45s/Lsit prep 30s/pigeon R
round 3:
lying hamstring L 1 min/hollow 45s/Lsit prep 30s/lying ham R
round 4:
wall hip flex 1 min/hollow 45s/Lsit prep 30s/wall hip flex R
round 5:
frog 1 min/hollow 45s/Lsit prep 30s/TFL ball L 1 min
Climb: still watching the left arm
L: 8,9,10a, 11b COMPLETED!, 11b lead wall repeat, 10c (fucking hard 10c with 4-5 takes), 10b
TR: purple 11a
*arm felt used but not bad at all
--
walk2
--
5rft2: see "pages" for description
My left arm really hurt after Monday's LB workout and then climbing Tuesday so I decided to modify most of the kB work for now, not do any burpees during JRing and had it worked on yesterday so hopefully it'll be good as new soon. I'm sure the deload week in FL will be excellent for it!
2 min warm up
LB7 3r4ft:
Workout
1. weight vest Jump Switch Step ups on a chair x 20 #18/10/10
2. dB One leg elevated lunge x10/10 #15s
3. Weighted Clam Circles x 20/20 #20
4. Sb squat to Curtsy Lunge x 20 alt. #35
5. Pogo #10 mball x 10/10
time: 20:25
+
JR20 10/50x20
+
walk2
So F-ing bummed (and pissed) that I'm not down any weight for FL coming up soon.
｡ﾟ･（>﹏<）･ﾟ｡
WTF am I going to do to get things moving when I get back?
ミ●﹏☉ミ
JR20 10/20x40
+
TVA/8mob prog:
round 1:
plank block squeeze 1min/hollow hold block sqz 45s/plank " "/Lsit prep 30s
round 2:
pigeon L 1 min/hollow 45s/Lsit prep 30s/pigeon R
round 3:
lying hamstring L 1 min/hollow 45s/Lsit prep 30s/lying ham R
round 4:
wall hip flex 1 min/hollow 45s/Lsit prep 30s/wall hip flex R
round 5:
frog 1 min/hollow 45s/Lsit prep 30s/TFL ball L 1 min
2 min warmup
LB11 2rft:
1 arm kb front squat to tip toe sumo x2 (w/o kb) x 10 sets #50
elev glute press #30 x 10
kb DL up/wide squat down up down/jump squat (nokb) x 10 #50
elev glute press #30 x 10
jump lunges x 20
elev glute press #30 x 10
kB pendulum #50 x 10
elev glute press #30 x 10
jump lunges x 20
elev glute press #30 x 10
standing band kick back x 20/20 green
time: 16:52
+
air lunge tabata (10/20x8) *focus on not pushing with bent leg!!
+
jr20: 10/35x27
+
walk 2 mi
walk 2 mi
--
jr20: 10/40
+
TVA/8mob combo
round 1:
plank block squeeze 1min/hollow hold block sqz 45s/plank " "/Lsit prep 30s
round 2:
pigeon L 1 min/hollow 45s/Lsit prep 30s/pigeon R
round 3:
lying hamstring L 1 min/hollow 45s/Lsit prep 30s/lying ham R
round 4:
wall hip flex 1 min/hollow 45s/Lsit prep 30s/wall hip flex R
round 5:
frog 1 min/hollow 45s/Lsit prep 30s/TFL ball L 1 min
walk2
LB 20: 2rft:
1. Clams with power band x 15/15 green
2. Weighted Side Lunge Knee Up / Side lunge jump x 20 #12s
3. BB glute press #105 x 10
4. Kettlebell Swing x 10 #60
5. Abductor press with power band x 15 green
6. Kettlebell Deadlift (Beast) on blocks x10 #80
7. Side Leg lift with power band (x5) to Side Squat (x5) x 3 sets each leg green
8. Weighted Backward lunge x 10/10 #40
9. Kneeling hip abduction to heal raise x 10/10 green
10. Kettlebell Swing x 20 #60
time: 17:36
+
pistol block assisted tabata (10/20x8)
+
jr20 10/55x19
walk dog 2 mi
--
jr20 10/20x40
+
TVA work from SS's Splits Program (unit 1)
plank with thigh block squeeze 60s x 2
then superset:
hollow hold w/ block squeeze 45s and L sit prep 30s hold x 5 rounds
climbing:
L: 7,8,9,11b clean, 11b (several takes) soft though
TR: 11d, 11c
--
walk dog 2
--
5rft2
