Fast Phys 4a

10min primer: JRC#14: 10/50x10

1.High knees

2. Plank jump Jacks

3. Double Unders

4. Side Plank Lift – 25/25 sec

5. High Knees

6. Knee tuck to one leg push up alt.

7. Double Unders

8. Leg lift to boat pose

9. High Knees

10. Front / side plank knee tucks

====
10min compound: kB curtsey lunges
12/12---9/9---6/6---3/3---12/12
 26#     30#    40#   50#     26#
1min plank variation rests
====
15min circuit:
Fig 8 squats #50/wV x 10 total
Deficit lunges #15s x 10/10
sngl ham rolls w/ ball x 10/10
# 4 2/3

step45/mobility

step45
&
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

Fast Physique 3b/JR20

Note: since I missed my JR sesh post climb Wednesday, I made it up at the hotel yesterday!

10min cardio primer: JRC#15 10/20x20

1. Jump rope:

20 sec side to side jump

20 sec jump jacks (in and out counts as one rep)

20 sec one leg – R

20 sec one leg – L

2. ABS:

20 sec knee sliders  – R

20 sec knee sliders / – L

20 sec double knee hug to double v-up (all four counts as one rep)

20 sec side crunch alt.

3. Jump rope:

20 sec Double Unders (only double under count for reps)

20 sec Scissors

20 sec Double Unders

20 sec One leg double jump alt.

4. ABS

20 sec plank knee tucks (fast pace)

20 sec bicycle

Repeat

5. Jump rope:

20 sec high knees cross arm jump (after each 10 reps)

20 sec side to side jumps

20 sec high knees cross arm jump (each jump counts for a rep)

20 sec DBU-s

==
10min compound lift: BB static lunges

12/12 -- 9/9 -- 6/6 -- 3/3 -- 12/12
 35#       40#   45#    50#     35#
1min rest (w/ plank variations)
==
15 circuit:
elev dL #65 x 10
BB squat to heel raise #50 x 10
single elev glute press x 10/10
#rnds: 5 1/3

climb/pull&hang/JR20

climb:

Boulder: (rest3min) 

V?1?, v0, v1, v2, v3 (promontoryL)x3

Lead: 9, 11a 

TR: 12b, 11c

Lead: 10c

===
kB row (single) x 8/8 ~ 5 sets
banded Superman lat pulldowns (blue) x 10
===
JR20min
5/35

3mi/mobility

3 mile walk
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

climb

Auto: 8, 8

Lead: 8, 10c project *crushed*, 11a (1/2), 10d/11a (didn’t get anchors or last clip), 10c (take city!)

This was all I could manage today:(

Fast Physique 3a

10min primer:
ZGYM JRC#16: 15/45x10:

1. Basic bounce – JR

2. Jump Lunge

3. High Knees – JR

4. Push Up to Front Kick Alt.

5. High Knees with Arm cross (every 5 reps) – JR

6. Long Jumps

7. Jump Rope Jacks

8. Donkey Kick Competition Burpees

9. Jump rope jack (1-2-3) to Double under (1-2-3) – JR

10. Sumo Squat jump (1-2-3-Jump)

==
10min compound:
elev dbl kB sumo squat   12 (60#)---9 (70#)---6 (80#)---3 (90#)---12(60#)
                                        50k/10d     50k/20d    50/30k   50/40k     50/dB10
1:30 active rests (plank variations) between sets
==
15min ciruit:
kB chair squat/heel raise x 10  #50
dB side slide lunge x 10/10  #12s
single ham curl machine x 10/10  #10
#rnds: 4 2/3