zshred #40

May Workout Schedule:
- 5 ZGYM workouts (or 4z/1climb)
- 10 min sprints outside for warm up on weekends (instead if jump rope or rowing)
- 5, 3mi dog walks/week

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TUES:
Indoor climbing (auto belay)

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2 min yoga

5 min ROW

zshred40
2RFT:
10 x forward/backward lunge with KB pass under, left leg
 #30^next
1 minute jump rope
 - hi knees
10 x forward/backward lunge with KB pass under, right leg

1 minute jump rope

10 x KB spine roll press ups
 #26^next
1 minute jump rope

10 x touch KB push-ups

1minute jump rope
time: 16:43

total: ~21 min

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sat eats:
12- spaghetti sq in ghee, carrots, salsa chicken, 12 almonds, quest bar, 2 apples, 1/2 tortilla faux cheese quesadilla
3- paleo chia protein pudding (1.5scp), strawberries
615- can tuna (dab mayo & relish), spinach salad

sun:
12- spaghetti sq in ghee, carrots, shrimp, strawberries, questbar, 6 bites starch (granola)
3- protein hot chocolate, 1.5 oz salami, 1T pB, carrots & green beans
630- swt tato chicken chowder, 1/4c almonds

mon
12- spinach salad, strawberries, swt tato chicken chowder, protein mug muffin (1.5scp),
4- quest bar, apple, carrots, 1 oz salami
6- spinach salad, 1/3c almonds, grnd beef w/ salsa

Z's Lifted Butt Series Workout # 5 & BODY STAT UPDATE!

 Wasn't looking forward to this weigh in but here goes nothin'

125.6lbs

17.6%BF  (was18.4% last month)
*surprize! surprize!* 
:D

2 min yoga

5min JR

Lifted Butt Series Workout # 5
2rft:

• 20 Ugi Side Jump Lunges #10
• 12 dB Back Lunge 1/2 Pistol #12/#10
• 20 Ugi Sumo Squat Jump Leg Lift (each side) #10
• 20 Ugi Hip Thrust Sit-ups #10
• 20 *Plank Straight Leg Lifts

Time: 12:56
3 MIN BONUS: (15/15)
1 arm handstand hold
jump lunges

Total: ~21min

Sat eats:

12- spinach salad, carrots, shrimp w/ mustard, 1/3c almonds (6 bite starch:blue chips), 2 apples, quest bar

3- protein mug muffin (1.5scp whey, no xtra flour), green beans in ghee, 6 bites pizza

6- spinach salad w/ grnd beef, beer (as starch bites)

ZWOW #101

2 min yoga

5 min JR

ZWOW #101
4 rounds for time:

• 10 Forward/Backward Lunges w/ Hop (Each Leg) wV #12
• 20 Side Crunches - 5 reps at a time! #5
• 20 Side Jump Lunges #10 (ugi)
• 20 Reverse Plank Knee Tucks
• 20 Sec V-Hold

time: 16:23
total: ~ 21min
fri eats: 
12 - leftover paleo chicken alfredo, questbar, 2 apple, 6 bites starch (nana/brown rice), 1/3c almonds
3 - protein mug muffin (1.5scp/coc flour),  carrots, apple

6 - salsa chicken, Brussels sprouts, 6 bite starch, a few sips coc smoothie

Z's Lifted Butt Series Workout #4

Soooo...turns out this calorie counting method of IF is just not for me. That, combined with the excessive wine consumption in Florida is not going to delight me when I step on the scale and take measurements in the next couple of days. :( I'm going to go back to my ME/IF hybrid but with 5 bites of starch per meal instead of 10 STARTING TODAY! Plus I'm going to be scaling back the nut consumption (this ALWAYS gets me...grrr...) to 1/4c cup or 2T nut butter.

2 min yoga

5 min ROW

Lifted Butt Series Workout #4:
3 Rounds For Time:
decrease each round by half.

• 20, 10, 5 Kettlebell Swings #26/#30
• 12, 6, 3 1-Leg Elevated kB Lunge (each -- lean forward instead of straight up and down) #26/#30
• 20, 10, 5 Kettlebell Swings #26/30
• 10, 5, 3 Curtsy Lunges w/ side step-ups (each) #26/30
• 2, 10, 50 Kettlebell Swings #26/30
• *16, 8, 4 kB Squat / Single Leg Deadlift Combo (1 each) #30

time: 16:30

total: ~21min

ZWOW #52

2 min yoga

5 min JR

ZWOW #52

5rft:

Jump squat 20x

Side to side lunge hop/touch 30x

Cross leg pu 10x

Time: 11:20

10min tabata:

JR hi knees

Side plank L

JR

Plank

JR

Side plank R

Total; 26min

Fat Fighter [BMS!]

2min yoga

5 min JR

Fat Fighter [BMS!]
https://www.youtube.com/watch?v=0-vrco7pOZw 

P1: 9rounds - 10s/30s (6 min)

Pike jump/ jumpsquats - 11/10/10

(beat: 11/9/9)

Boat knee tuck/v-split - 11/14/12.5

(16/13/13)

Plank jump pushups (1 wide ft/1 narrow ft) - 11/11/9

(12/12/12)

P2: 9 rounds - 10s/30s

Left side lunge jump up w/ oblique twist - 14/14/13

(17/15/16)

Right side lunge jump up w/ oblique twist - 12/15/14

(17/15/16)

Elbow plank lateral hops - 13/13/13

(14/15/14)

P3: ".   "

*Inverted row (jG) - 14/13/9

(22/22/21)

Air squat - 17/17/17

Dynamic squat - 20/18/17

(18min)

Tabata bonus! 2rounds:

1st: Burpees tuck jumps (no pu)

2nd: hi knees jr

Total ~31min

ZWOW #29

Saturday:
zyoga #19 

~16min
===
Sunday:

10 min JR

ZWOW #29
https://www.youtube.com/watch?v=wQ9EsucslK8 
15 min AMRAP:
**jG pistol squat - 5x L then R
lateral jump overs - 50x
**jG inv row/knee tuck - 10x
180 degree burpees - 10x
# sets: 4.5

Total: 25min