Z's 5 Minute Legs, Abs &Cardio + Just When You Thought It Couldn't Hurt More [by k8*]

AM: 20min JR

pM: yoga wy

4/9 legs:

Ham ball Rollins single 

Back squats 60#

Time: 5:38

Z's 5 Minute Legs, Abs &Cardio
5 min AMRAP
pistol downL/switch legs/stand up R #12 - 6x
low jack/jump tuck - 10x
expl pu burpee - 5x
low jack/jump tuck - 10x

R1:2.5 sets//R2: 2.5 sets
THEN:
Just When You Thought It Couldn't Hurt More...
30/30 -- 5x
Ugh dynamic squats #10
ugi 1 leg dL 2 OH p L #26
ugi 1 leg dL 2 OH p R

Running man abs
split hop/jump lunge

REPEAT BOTH ONE MORE TIME!!!

Total 45min

Eats:

Beg For Mercy Workout

 Thurs:
Indoor climbing
======================

AM: 20 min JR/burpee tabata

PM: 2min;30/30

back 4/9:
1 arm seated row #35
prone BB row #55^
time: 4:08

Beg For Mercy Workout
10/50s -- 15x
sB lat hop over burpees (no pu) - 16/13/14
OH sB getups #30 - 3/3/3
elev plank reptiles then pu - 8/8/9
sB side step ups L - 15/14/14
sB side step ups R - 15/14/14

total: 39min

eats:
thurs freemeal @ dinner

Z's Ultimate Fat Burner + Shldrs&back + Abs&Butt Mash Up

Oh this red wine stuff is really a killer. I've been adding it into my macros so technically I SHOULD be ok but I just don't know..............


AM: 20 min JR

PM: psoas release, 30/30 lift, yoga, lift, yoga

4/9 legs:
1) stationary BB lunges #55
2) BB dL #55
time: 5:59

Z's Ultimate Fat Burner WO
30/30s -- 5x
hi knees
*kb suitcase squats #60
comp burpee
dB jump lunges #12s
ninja jump tucks

THEN:

Shoulders & back

Inv row 10x

Kb oh press #26 5ea

Kb swing #30 15x

# sets: 4
5 Min Abs & Butt
1 arm kB swings L 30s #26

*mnt lungers 60s
1 arm kB swing R 30s
kB glute bridge/sit up & twist 30s #26

Total: 41min

eats:

ZWOW #69

TWELVE DAYS TIL HALLOWEEN AND I STILL DON'T LOVE MYSELF IN MY COSTUME. CRAP BUCKETS!!!!!!!!!!!!!!!!!!!! I neeeeeeeed to be down 2 more lbs but really I'd much rather be at my ultimate goal of 123. The most realistic situation is that I'm down 1lb. Plus I have all this hormonal crap coming my way sometime this week. Oy.

================
Outdoor Climb @ Table
1/2lead 5.8, tr 5.8, tr 9-, lead 9-, tr10b

===============
AM: JR 20 min

PM: 2min psoas release, 30/30; psoas lift, yoga, lift, yoga

back 4/9:
HSCTs (ea)
BB bent (u-hand) row #60
time: 6:42

ZWOW #69
2RFT:
*250m row (was 75hi knees JR)
25 kB goblet squat #30
25 dive bombers
*250m row
25 plank dB pulls (2 per arm) #35
time: 18:43

total: 45min

Eats:

ZWOW #22

AM: JR 20 min

PM: yoga warm up

4/9 legs:
sissy squat #25plate
BB wide squats #171 (66/10/45)
time: 5:55

ZWOW #22
**4 burpees on the minute**
30 bench hop [feet] overs
30 chair push ups 
30 chair tri dips
30 wide squat jump/clap OH
30 [RDL] alt. one leg squat/twists
time: 11:20

**dumbest workout ever! Especially the last exercise which would have been betterif it were pistols or something hard.

total: 37min

eats:
see myfitness pal app

ZWOW #30(#1) -- BMS!

THURS:
AM: 20 min JR

============

2min release; 30/30 lift/yoga/lift/yoga

ZWOW #30 (#1)

3 rnds for time:

dive bombers - 10x

burpees 5x

*SB+wV squat/leg lift #42 - 40 reps

burpees - 5x

side plank dips - 10 each side

burpees 5x

jG pistol squats #12 - 10x each

burpees - 5x

time: 20:24 (pretty damn good considering I used no extra weight last time!)
time: 20min 13s

Total:

Eats:
thursday reload freemeal

 

ZWOW #60 -- BMS!

AM: JR/Burpee tabata

PM: psoas release 2 min; 30/30: lift/yoga/lift/yoga

4/9: back
1 atm dB row #35
pull ups
time: 6min

ZWOW #60
*4rft
dB full squat twist OH #35 - 10x
cross leg under & PU - 10x
*dip st. obliques (original: cross body kick) #10s - 15 each
dB 4-pt punch (side lunge punch down each side/cross jab each =1) - 10x
bench jump (all the way) overs - 10x
time: 16:03 

Sadness....I did not beat my score! I did go heavier this time though. Plus I did bench jump overs instead of box jumps.
time: 15:39

total: 42min

eats: