BRLIVE 5JR/5AMRAP

BRLIVE 5/5

5/35x8 JR

5min AMRAP:

jump lunge (2)/burpee x 10

kB/band side to side squat #50/black x 10
swimmer x20

#3

5/35x7 JR

5min AMRAP:

single leg dL #50 x 6/6

elev sumo squats #65 x 10
bd/k2e x 10

#3

5/35x8 JR

5min AMRAP:

band abd + P  x 15

box jumps x 15
swimmer x 20

#3 1/3

5/35x7 JR

5min AMRAP:

fig. 8 squat #50 x 20
dB split sqaut #15s x 8/8
bd/k2e x 10

#2 1/3

indoor walk//JR20min

Here's the indoor walking video I did today.

I've been finding that this gals videos are a little slow for me lately so I speed them up and throw in some harder moves. I did a one month subscription to her onlinewalkingworkouts.com but found them to be kind of repetitive and boring. I may buy Jessica Smith's walking workouts next though.

==

JR20min

10/50x20

metcon pyramid/JR20

2min warm up

metcon ladder (20min cap):

BB glute press #85                 15   | 14   | 13   | 12  | 11  

surrender squat 1/2L/1/2R   3/3 |6/6  | 9/9 |6/6 | 3/3

dB jump squats #10s   6    | 12   | 18   | 12  | 6      

side lunge ea. #15       6/6 |7/7  | 8/8 |9/9 |10/10

split step hop               3|6 | 12 | 18 | 12 | 6 | 3

dbl ham ball roll ins    3|6 | 12 | 18 | 12 | 6 | 3

+ 7 1/2 burpees to time.

THEN........

JR 5/25x40

climb/pull/JR20

TOTALLY SMASHED TODAY!!!!!
***exxxxccccciiiiiitttteeeeddddd***
...and it's totally because of the doubles we did the other day! this is a legit pattern!

Climb:
(lead): 8,8, 10b project completed, 10d new project (1 take), 10b, 10b

PUll: 5x10
bb bent row #70

JR20min
10/40x24

**N PROG**climb/pull/JR20

PROGRAM CHANGE!!!!

I've been feeling worn out and not super enthusiastic about my workouts lately so here's the revised game plan:

• 4 workouts a week
• 2 climbs/pull/JR20min
• 2 lower 20min workouts (w/ some core?)/JR20min
• 3 ARDs (active rest days)
• options: walking 2 mi outside/treadmill, indoor walking videos (31min), beginner step cardio (31min)
• track less than or equal to 1600 cal
• one ARD will also include a 20 min JR

==========

Climb:
lead: 8,8, SMASHED THE 10d PROJECT!!!, 10c (3 takes), 10a,
TR: 11b, 11a

Pull: 5x10

bb bent row #70

JR20min
10/20x40

climb/pull/jr

lead **DOUBLES!!**
5.8x2, 10d project (1 take), 5.9x2, 10bx2, 10bx2

pull: 5x10
bb betn row #70

hang board 10on/10off till failure

ain't no time for jump rope today. will add that tomorrow on my ARD (10/30)

Climb/pull/hangboard

Climb: **doubles!!**
8x2, 10d project (1 take), 9x2, 10bx2, 10bx2

Pull: 5x10
Bent row #70

No time for jump roping today. Will add it to my ARD tomorrow.