Transformer Challenge Day #20 (SUB ZWOW44)

2min yoga

10min JR

4/9: legs

Bb step ups( -1riser) #55

Split sqt fwd lean #26

Time: 8:28

ZWOW #44
2RFT
dB (front loaded) jump squats #15s - 15x
burpee/side plank/leg abd/jump up - 10x
wood chop curtsey lunge backs (dB to front knee/twist to opp side OH) #20- 15x
dB sit up/row to one side #20 - 20x
time:

total: 33min

thurs eats:
10 - capp shake (1.5scp), banana
230 - grnd beef, broccoli, large tato in avocado oil, 3/4 peach
430 - quest bar, carrots
630 - buttnut squat quarter & grnd beef (sq boats!) 

Transfromer Challenge Day #19 (SUB ZWOW67)

2min yoga

10min JR

Back 4/9:
Bb underhand row #55

Db bent row #20s
time: 2:40

ZWOW #67
*15 min AMRAP
Comp burpee/back bridge - 10x
Single leg kB dL #55 - 10 each
Star knee hugs (limbs off ground!) - 30x (3/10)
Rev. plank bridge stretch (hold 10s)/10 each knee tucks

#sets: 3

Total: 27min

wed eats:
high day

Transformer Challenge Day #18

2min yoga

10min JR

Transformer Challenge Day #18
10/50s -- 20x
sB burpee (no pu)/oh/k2e 1 to each side #15 - 8
*JR
plank ups - 15
*JR
sB burpee (no pu)/oh/k2e 1 to each side - 8
*JR
plank ups - 15
*JR
ninja jump tux - 9
*JR
side burpees (no pu) - 11
*JR
ninja jump tux - 9
*JR
side burpees - 11
*JR
kB squat twist n' press #26 - 14
*dbl unders -- JR - 31
kB squat twist n' press - 10
*dBl unders -- JR - 37

*added

Total: 30 min

Mon eats:

10 - Capp shake, nana

1 - can of tuna (mayo/pickles), Ezekiel bread slice, broccoli

4 - Wendy's frosty protein shake (1.5scp)/carrots, peach

6 - 2 bison dogs, broccoli, a few swt tato fries

tues:
10 - capp shake(1.5scp) 1/2 nana, 2/3 peach
1 - 2egg/2whites w/ parm, pinto beans n' salsa, 2 crackers, broccoli
4 - mixed fruit protein shake (1scp)
630 - HM swt n' sour chicken w/ veggies, a few blue chips

Transformer Challenge Day #23 -- Halotropin

 TUES:
indoor climb: 5.9, 2- 5.10 chimney attempts w/ 3/4 success, 5.10-, 5.10-, 2- 5.10 attempts (1/2), 5.9 auto-lead

Start Halotropin: 
2x/day

=============
2 min yoga

10 min JR

4/9: back
HSCTs (9ea.)
pullups
time: 9:01

Transformer Challenge Day #23
10/50 -- 12x
3 walking pu/10 strict mtn climbers - 3.5/3.5/3
10 sB dyn squats #30/10 BW jump lunges - 1.5/1.5/1.5
Wiper* row - 21/18/20
BB on back back lunges10/front loaded fwd lunges10 #45 - 1/1/1

total: 31min

mon eats:
high day1

tues:
10 - capp shake, banana

2 - quest bar, 2 carrots

4 - leftover chicken, a few bites swt tato mash, peach, broc w/ parm, 12 mac nuts 

6 - grnd beef, salad, a few bites avocado

Transformer Challenge #17 (SUB ZWOW#45)

2 min yoga

10min JR

4/9: legs

St. Lunge L then R #22.5s

Bk squat #55

Time: 6:42

ZWOW #45
Buy in: Comp Burpee/rollover/knee hug/roll/jump up - 30x (5:37)
2RFT:
wall handstands/180 jump/pu - 10x
dB jump squats #12s - 20x
row/ knee tuck #22.5s - 10x
3jump lunge/side kick - 10x
time: 16:55 (w/ buy in added)

Total:  33min

Sun eats

11- Capp shake, nana, apple

2 - cod & peach chili salsa, 1/2c b-rice, kale slaw w/ HM dressing

4- 2egg/2white w/ parm, carrots, 1/4c nuts

7 - California burger, broccoli/carrots, protein bar, blueberries

Transformer Challenge Day #16 -- nutrition

It may be time to ditch iF...or at least change the game:

• 10/14 (10a-8p) 
• use bcaa's if hungry between meals. 
• Protein with every meal!
• Eat small meals every two hours (longer between breakfast and next meal because of workout.)
• Add Ezekiel bread once a day (1 slice)
• Starches: beans, yams, tatoes -- none after 5pm!
• ALTERNATE BACK AND LEGS 4sets/9reps SUPERSETS

2 min yoga

10 min JR

4/9: BACK
1 arm row #25
bent 90 row #15s
time: 3:34

10/50 -- 18x
sB glute bridge lifts #30- 36/38
one leg glute bridge L - 33/39
one leg glute bridge R - 38/35
*split squat fwd lean #26L - 17/19
*jump lunge ugi OH chop #10 - 18/18
*split squat fwd lean #26R - 19/20

total: 25min

*denotes switched exercises

Sat eats:

10- 1/2c nuts

12- 2egg/2wggwhite w/ parm, zucchini, cherries, 1 slice Ezekiel bread

2- protein bar, carrots

4 - can tuna w/ dab mayo & pickles, sm swt tato, peach

630 - cod w/ peach chili salsa, kale salad w/ HM dressing

Transformer Challenge Day #14 (sub)

2min yoga

10min JR

Getin' Hotin Groton 
10/30s -- 30x
SB kb split squat L #15?- 12/10/10/11/9
SB kb split squat R - 10/12/10/10/9
Elev SB kb row R - 12/12/14/14/14
3jump lunge/kick through - 6/7/7/7/8

Elev SB kb row L - 12/15/13/14/14

Ab splitter - 3/4/5/4/5

Total: 30min