climb/p&pl/JR20

climb:
auto: 8,8,8
lead: 10c (1 take!)
TR: 11d, 11c, 11a
==
5rft:
single kB row #40 x 8/8
plank 30
==
JR20
10/40x24

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)

traction 60s

then 2rounds:

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

oblique leg lift x 5

t-spine opener x 5

climb/p+pl/JR20

TODAY MARKS A NEW TRAINING PERIOD!!!!! I'll keep my climbing days the same (but do this...Wed: all lead, Fri: lead + top rope) I'll be doing 3, 3mi walking/mobility days, 2 climbing, 2 fast physique leg days.

==
climb:
auto: 8
lead: 7x2, 10c project* (2 takes), 11a (3/4 finished), 10a, 10a, 9
==
5rft:
sngle kB row #40 x8/8
plank (10/10/10)
==
JR20
10/20x40

12min body #16

2min warm up

12 Minute AMRAP

1. Commando jump tuck burpees x 10

2. Ab Splitters x 10

3. One leg surrender jump squat 10/10

4. Dynamic squat x15

#rnds: 2.5

12min body #17

2min warm up
===

12 Minute AMRAP

1. Everest Climber (x3) to one leg push up x 10

2. Side jump over to sumo jump squat x 10

3. Knee hugs (x3) to banded lat pull Supermans (x3)  x 10

4. Jump lunge to stationary lunge jump x 10

#rnds: 2 + 4 reps

12min body #18

2min
====
#18
12Amrap

1. Wall plank mountain climbers (x5) / jump squat (x3) x 4

2. Wall supported Pistol Squat / Side lunge one leg jump up (x5) x 5/5

3. Walking push up x 10

4. Seated rows w/ band (black) x 10

#rnds: 2 1/4

12min body #19

2min warm up

#19
1. Hyper Burpee (jump tuck push up / jump tuck) x 10
2. Curtsy touch down / one leg jump x 10 / 10
3. **Banded Superman lat pulldowns  x 10
4. Ballerina Plie Squat / Sumo jump squat x 15
#rnds: 3 1/4

12min body #20

2min warm up

#20

~12 min AMRAP~

1. Mountain Climber (x4) / Push Up x 5
   2. Reverse Burpee x 10
   3. Frog Jump / Side Plank Knee Tuck x 8 alt. sides
   4. Jump Lunge Knee Up x 10 alt.
   5. Sumo Heel Lift Jump Squat x 10
   #rnds: 4 1/5
   
   Soooooo proud of myself for finally getting a workout done while on vacation!!!

LBM-1 (#10-15)/jrto30/walk3

2min warm up

Lifted Butt Mash Up WO's 10-15 #1

3rft:
single elev glute bridge (black band) x 10/kB jump squat #26 x 5 ~4 sets (alt legs ea set)
side lunge dL #30 x 10/10
Squat jump fwd/back/rev squat x10 #15
kB pend. to swing x 10 #30
ball hamstring roll ins (sngl) x 10/10
time: 19:17
+
JRto30
10/50x11
(11min)

climb/JR/p&pl

My forearms are still cranky as shit from Friday!!!!

Climb:

Boulder: (rest3min) 9:10-9:55

V0, v0, v1, v2, v3 project - **5min rests (1st: 1/2 way, 2nd: 1/2 way, 3rd: 1/2)

Then: (3min rests)

v0 pull-ups, v1 pull-ups, v0 pull-ups 

===

JR20min (9:55-1015)

5/25x40

===

Autobelay: (rest5min) 10:15-1105

11a, 11a, 10b/c, 10a, 10a

==
5rft:
one arm kB row #40 x8/8
plank30 (10/10/10)


** extra 2min of rest didn't really help :(   
(for future reference)

LBM #5 (16-21)/JRto30

step 30 (a.m.)
===
2min warm up
3rft:
one ft elev sumo squat on tip toes x 10/10 #50/wv
abd press w/ band x 20
dL to 1 arm deep squat x 10 alt #50/wv
trx reptiles x 10/10
back lunge pass (x 5)/1 leg dL (x5) ~ 2 sets alt legs #40
time: 19;41
+
JRto30
10/30x16 (10:40)

300 Rep #4/JRto30

1598

2 min warm up

3rft:
side lunge jump/knee up x 20alt
banded curtsey lunge x 10/10 (black)
cross ankle burpee x 10
single kB row #50 x 5/5
one leg elev/butt lift/reach thru abs x 15/15
pogo x 5/5
time:
+
JRto30
10min = 5/50x11

lone climber prog/JR20

2mi walk 4.0-4.2 treadmill 1%

Climb

9:10-9:55

Bouldering: 3min rest

v0, cave v1, v1, cave v3 (1st: 1/2 way bail, 2nd: 1 move farther then bail, 3rd: over the roof then bail, 4th: attempt 2 bail)

Pullup v0, v0, traverse no pullup, v1 cave pull-ups fail, quick rest v0 

===9:55-10:40

Autobelay: 5min rest

11a,10c, 10b/c

+

JR20min 5/35x30

climb/p+pl/JR20

!!!!2098 day!!!!

Climb:
Lead:7,8,10b project (faaaaaaiiiillll), 11a (takes), 10b, 9
===
5rft:
single kB row #40 x8/8
plank 30s (10/10/10)
===
JR20min
10/30x30

walk 3mi/mobility

1598 day.
^^yesterday I went over :(((((((((((

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)

traction 60s

then 2rounds:

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

oblique leg lift x 5

t-spine opener x 5

Fitslide #19/JRto30/cal idea

Here's my calorie idea:

• Climbing days (2) = maintenance calories (2098)
• All other days (5) = 1lb a week deficit (1598)

I need to get this sh!t under control. Hopefully this helps make up for the fact that I burn 1200 in 2 hours of climbing which sends me into STUFF MY FAT FACE MODE.
(-_☆)V

2min warmup

15min AMRAP:

1. One leg mountain sliders x 10/10

2. Side, front, and curtsy slide lunge x 10 alt legs #12s

3. One arm plank twister x 10 alt.

4. Side, front, and curtsy slide lunge x 10 alt legs #12s

5. Frog Slide to Slide Through x 10 alt.

6. Side, front, and curts slide lunge x 10 alt legs #12s

7. Ballerina Burpee slider x 10

#rnds: 2 1/7+

+ JRto30 (15min) 5/25x30 

step30/BR Live 6.27.17 P1/JRto30

30min step
^^^^^peeeeeerrrrfect!^^^^^^
=======

10/30x25 (16:40)

dB side lunge jumps #12

dB single leg DL/front lunge and curl #20 L 

dB single leg DL/front lunge and curl #20 R

BB squat/lunge fwd #40 x 20alt

ab splitters
+
JRto30
5/20x34 (14min)

300 Killer Reps #12/JRto30

2 min warmup

3rft (w/ ankle weights on! #2.5s):
1. Hanging Knee Raises x 10
2. Squat to Front Kick x 20 alt.
3. Bicycle x 10
4. Air Lunge / Side Kick x 10/10
5. Hanging Knee Raises x 10
6. Ballerina Plie Squat / Knee Up – L x 10
7. Ballerina Plie Squat / Knee Up – R x 10
8. Side Plank Leg Lift – L x 10
9. Side Plank Leg Lift – R x10
time: 19:28
+
JRto30
10/20x22r

LB Mashup #16-21 #4

walk 2 mi

2RFT:
bridge to abd press x 20 (black)
kB swing #40 x 20
wide leg hip raise & abd x 20 (black)
kB swing x 10/jump lunge x 10 ~ 4 sets #40
elev DL x 10 #60
one ft elev sumo squat on tip toes x 10/10 #50
time: 14:03
+
JRto30
10/60x14 (=16min)

3mi walk/my mobility WOD

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)

traction 60s

then 2rounds:

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

oblique leg lift x 5

t-spine opener x 5

climb/p&pl/JR20

climb:
auto: 7,8
lead: 10b/c new project (1 take)
TR: 11c (one fall), 11b, 10b
==
5rft:
single kB row #40 x8/8
plank 30s (10x3)
==
JR20
5/30x35

3mi walk/my mobility WOD

3 mile walk
===
my mobility WOD:

60 handstand

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

traction 60s

then 2rounds:

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

oblique leg lift x 5

t-spine opener x 5

climb/p+P/JR20

climb:
lead: 8,7,10c project completed!,
TR: 11d project (1 fall), 11c (clean), 11b chimney FAIL 1/2 way, 11a
==
5rft:
sngl arm kB row #40 x 8/8
plank 30 (10/10/10)
==
JR20min
10/50x20

climb/p&pl/JR20

TR: 8,9,9,10a,11d (one fall), 11d,11b,10a
==
JR20
10/20x40

step30m/Killer Legs #11/JRto30

step 30min
==
killer legs #11

do along w/ video using #2.5 ankle weights:
1. Fondue Arabesque Attitude Battement x 16 / Arabesque Attitude One Leg Demi Plie Eleve x 16 / Arabesque Battement x 16 – on each leg
2. First Position Releve (x8) / Grand Plie Pulses (x8) X 4 sets on each leg
3. One Leg Curtsy to Releve / A La Sebesque Kick X 16 reps on each leg

~Cardio & Weights~

2 rounds!! (instead of one!O
1. One Leg Elevated Lunge x 10 / 10  #26
2. Jump Lunge (x2) Side Kick x 10/10
3. Deadlift to Side Step Squat x 10 (#40 & Power Band)
4. Jump Jack Squat Heel Lift x 20

time: 18:25

+

JRto30
10/30x18 = 12min

300 Rep #3/JRto30

2 min warm up

3RFT:

Sumo Jump Squats x 20

1 leg pike press/jump up x 5/5

twisted climber x 10
single arm row on bar x 5/5

one leg elev glute press x 10/10

tri dip/knee raise x 10

pistol x 5/5

Rev. plank knee tucks x 10

time: 20:30

+

JRto30  5/35x15 = 10min

3mi walk/mobility

3 mile walk
===
10min mobility video
===
my mobility WOD:

60 handstand

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

traction 60s

then 2rounds:

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

oblique leg lift x 5

t-spine opener x 5

(13min)