this went shittily today.....time for a new lifting prog I think (and also a special thanks to CD23)
wd2
+
SS402b:
sumo #96 x 12
A - lift #15 x 10/10
1:30
x3
--
good mornings #45 x 12
pistol down leglift 5 squat up x 6/6 #3
1:30
x3
--
goblet squats #40/wv x 12
dip station knee rasie #15 x 10
1:15
x3
--
sngl ham curls #12.5 x 10/10
curtsey #26 x 10/10
1:15
x2
+
JR20 10/20
Measurements 12/18 cd10
B = 34
W = 29
H = 36.5
T = 20.5
A = 12
Lbs = 141.8
*cringe* " not quite as bad as I was bracing for but...it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best.
So just chill out.
Notes:
wd2
+
SS402a
elev DL #70 x 10
smith kick back #15 x 10/10
rest 1:30
--
dbl kb swing #40/40 x 12
split squat 17.5s x 10/10
rest 1:30
--
1 leg butt touch squat #3 x 10/10
ballerina sumo #70 x 12
rest 1:30
--
side squat G/#50/wV x 8 (2ea)
1 leg mtn climber x 10/10
`1:30
--
2:30 amrap
L bicycle #25s x 16 alt
hanging cross kick x 8 alt
r = 2
+
5/35x30
wd2
+
SS402b:
side squat x2ea #50/green/wV x 8
elev dL #85 x 10
rest 1:15
--
ballerina sumo #70 x 12
split squat #17.5s x 8/8
rest 1:15
--
pistol down/leglift x 5/squat up #3 x 6/6
ball pike x 10
rest 1:15
--
ham curl 12.5s x 10/10
smith kick back #15 x 8/8
1:15
--
+
Jr20 10/20
G1:
Auto: (5min rests)
8, 8. 8, 11c (3rests), 11b (1r), 10c, 10d
Rest=grab easier holds on the route next to it
Bouldering:
V3 cave (3/4+ finished), v3 cave same result
===
5rft2
wd2
+
ss402a:
good mornings #45 x12
1 leg butt touch squats #3 x 8/8
rest 1:30
--
curtsey #26 x 10/10
goblet #40/wV x 12
rest 1:30
--
sumo #96 x12
A-lift #15 x 8/8
rest 1:30
--
plank bd k2e x 10/10
kB swing #70 x 15
rest 1:30
--
1:15 amrap
Pilates teaser #2.5s x 37 alt reps
wd2
+
SS402b:
side squat x2ea #50/green/wV x 8
elev dL #85 x 10
rest 1:15
--
ballerina sumo #70 x 12
split squat #17.5s x 8/8
rest 1:15
--
pistol down/leglift x 5/squat up #3 x 6/6
ball pike x 10
rest 1:15
--
ham curl 12.5s x 10/10
smith kick back #15 x 8/8
rest 1:15
--
1:45 AMRaP
L-bicycle #2.5s x 40r total
wd2
+
ss402a:
good mornings #45 x12
1 leg butt touch squats #3 x 8/8
rest 1:30
--
curtsey #26 x 10/10
goblet #40/wV x 12
rest 1:30
--
sumo #96 x12
A-lift #15 x 8/8
rest 1:30
--
plank bd k2e x 10/10
kB swing #70 x 15
rest 1:30
wd2
+
SS402b:
side squat x2ea #50/green/wV x 8
elev dL #85 x 10
rest 1:15
--
ballerina sumo #70 x 12
split squat #17.5s x 8/8
rest 1:15
--
pistol down/leglift x 5/squat up #3 x 6/6
ball pike x 10
rest 1:15
--
ham curl 12.5s x 10/10
smith kick back #15 x 8/8
rest 1:15
wd2
+
ss402a:
good mornings #45 x12
1 leg butt touch squats #3 x 8/8
rest 1:30
--
curtsey #26 x 10/10
goblet #40/wV x 12
rest 1:30
--
sumo #96 x12
A-lift #15 x 8/8
rest 1:30
--
plank bd k2e x 10/10
kB swing #70 x 15
rest 1:30
Wf2
+
SS5rft(2)
Sngl arm row #55 x8/8
Db chest press #25s x10
Rest 1:30
--
Rev plank hold 20s
Hang knee raise/cross kick x 8 total
Rest 1:30
--
F/L raises #12s x 6ea
Skull crushers #12s x 8
Rest 1:30
--
HSCTs x10
Chin-ups x5
Rest1:30
--
5:36 min Amrap:
leg lifts overs x 16/16
An splitter #2.5s x7
Plank cross kick slider #2,5s x 10/10
Rest 1:30
R= 2
wd2
+
SS402b:
ballerina sumo #70x 10
sngl ham curl mach #10 x 12/12
rest 1:15
--
sm kickback #20 x 10/10
side squat (2ea) #40/green/wV10 x 12
rest 1:15
--
split squat #15s x 10/10
plank reptiles #2.5s x 10/10
rest 1:15
--
elev dL #80 x 10
pistol down/leg lift x5/squat up x 7/7
rest 1:15
========
post WO work:
roll IT 30s ea
roll inner knee 30s ea
