Fast phys 6a/walk3

10min primer: jrc#11

10min compound lift:
Bb side lunge
12----9----6----3----12
25# 30# 35# 40# 25#

15 min circuit:
Machine  leg ext #25 x 10/10
 Elev sumo #60 x 10
Band hyd/ext (blue) x 10/10
#: 5

====
walk 3mi

walk3/mobility

walk3mi
==
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 5b

10min primer: JR/JR/burpee
==
10min compound: BB back squat
12----9----6----3----12reps
45     55   65    85   45lbs
===
15min circ:
sngl dL #40 x 10/10
curtsey slide lunge #12s x 10/10
kB band side to side squat #50/black x 10 (total)
#: 4 2/3


**slept in by accident so I missed my step cardio workout :(

climb/5rft/JR20

climb:
lead: 8,8 10b fail
TR: 12b, 11c, 11b/c
===
5rft:
sngl kb row #40 x 8/8
superman banded lat pulldowns x 10 (blue)
===
JR20
10/50x20

Climb

Lead:

8,9,10d/11a(1 take at top),10c fail, 10b, 10a

Fast Physique 5a

10min cardio primer: zgym JRC #13
p1: 10/20x8
BB/dBU + 10/10 jR lunge hops
--
p2: 10/20x8
high knees/jax + 23 JR situp/knee tucks
====
10min compound lift: elevated DL
12-----9-----6-----3-----12
50#   60#   65#   70#    50#
===
15min circuit:
lunge back pass #50/wV x 10 total
kB front squat/heel raise x 10 #40
band clams (black & yellow) x 10/10
#rnds: 6

Fast Phys 4b

10min primer: JR/JR/burpee 10/20x20
==
10min compound:
12-----9-----6-----3-----12
+15   +20  +25   +35     +15/each side of BB (45lb bar)
1:15 rest (plank variations)
===
15min circ:
Bb glute press #75 x 10
side lunge to tip toe #40,40,35,35 x  10/10
pistols x 5/5
#: 4

climb/5rft/JR20

climb:
auto: 8,8
lead: 11a project (7 takes)
TR: 12c project FINISHED!!! (clean until the 6th), 11b, 11a
==
5rft:
sngl kb row #40 x 8/8
banded superman lat pulldowns x 10 (blue)
==
JR20
5/45x24

walk3/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/5rft/JR20

climb:
auto: 8
lead: 8,8, 11a project! (6-7takes), 10d (last clip/anchors not finished), 10b
==
5rft:
sngle kB row #40 x 8/8
superman banded pull downs x 10
==
JR20
10/30x30

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

step45/mobility

45min step
===
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 #2b

10min cardio primer:
5/25x20
JR/JR/burpee combo
===
10min compound: dB split squat

12/12 -- 9/9 -- 6/6 -- 3/3 -- 12/12
#12s      15s     20s    25s     12s
====
15min circuit:
dB backwards ballerina slide lunge #15s x 10/10
sngl dL #40 x 10/10
2nd position releve #60 x 10  (kB + wV)
#rnds: 4 2/3

I finally feel like this was the appropriate difficulty. No worries. It often takes a week or two to figure out exactly how to challenge yourself. Enough but not too much. Enough but not too little.

climb/p&pl/JR20

Climb

Auto: 8, 7

Lead: 8,10c project (1take last clip!)

TR: 12b project (didn’t hit anchors), 11c, 11a, 10d
Pretty f-ing happy with my climb today:D
==
5rft:
Single kB row #40 x8/8
Plank
==
JR20min 
10/60x18 (21m)

Climb/p$pl/jr20

Auto: 8

Lead: 8,8, 10c project (1take), 11a clean!, 10c, 10a

===

5rft:

Single kB row #40 x 8/8

Plank30

===

JR20min 

5/25

Fast Physique #2a

10m cardio primer:
zgym JRC #17:

10/50x10
HK JR
jump lunge kick
HK JR
mtn climbers
HK JR
alt pistols
HK JR
sumo side kick
HK JR
jump lunge x 2/dyn. push up
====
10min compound lift:

BB dL 12 (75lsb^!)-9 (105#)-6 (#125)-3 (#145*)-12 (**105#)

*MAX w/ range of motion
**better starting weight
====
15min AMRAP:
dB step ups #15s x 10/10
glute BB press #65 x 10
sngl leg ext #33 x 10/10
#rnds: 4 2/3

Fast Physique #1

Cardio Primer: ZGYM: JRC #18 (10min amrap)

1. Front / back / switch JR – 1min

2. Reverse Rock Star Burpee to Burpee Jump Tuck x 10

3. JR high knees 1 min

4. Step up / backward lunge toe touch x 10/10

5. twist left / twist right / front jump / jump jack 20 sec + DBU’s 20 sec + twist left / twist right / front jump / jump jack 20 sec (1min & 20 sec)

6. One leg elevated Plank jump switch x 40

7. Jump rope – Forward / back / switch 20 sec + high knees 20 sec + Double unders 20 sec + twis / twist / front / jump jack 20 sec + Forward / back / switch 20 sec + high knees 20 (2 min total)

10min compound lift: dB curtsey lunges

12/12 -- #12s  (rest 1:30)

9/9 -- #15s (rest 1:30)

6/6 -- #20s (rest 1:30)

3/3 -- #25s (rest 1:30)

12/12 -- #12s 
**finished 1:30 early so planked until time was up

====

15min circuit:

ballerina sumo squat #50 x 10

elev dL dL #50 x 10/10

surrender squat x 10/10

#rnds: 4

(no 5min burnout this month. add in jan9)

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