Climb/JR

My back is wiggin’ out today so I skipped the pull part of this workout. Funnily enough, the climbing  was calming it down. That damn thoracic longissimis muscle!!!! I’m thinking that I need to limit my over hung stuff to one project per day and bring back more plank/pushing exercises. I’ve added a couple rounds of burpees into my jump roping in climbing days lately so hopefully that will be enough.

Climb:

Lead: 9,10a,11a (clean!!!), 10c, 11a (sloppy AF),10b, 10a

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Jr20

10/40x24

Climb/pull/jr

Bounding (cave) 5min rests:

V1x4, v2 attempt (2/3)/v1x4, v2 same/v2(2/3)/v1x2, 

Bouldering vert:

V2 (purple/yellow/red (3/4 attempt x2) 

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Treadmill walk 2mi (~31min)

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Autobelay (5min rests):

Up/down 8, doubles 10c, doubles 10a, doubles 10b (2/3 on 2nd)

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Pull: 5x10

B.B. bent row #70

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JR20min 
10/20x40
(added in a couple rounds of burpees to even out all the pulling)

10/40x48 ex/JR alt

10/40x48:

JR

side lunge jumps #15

JR

elev sumo #65

JR

static lunge L #15s

JR

static lunge R #15s

JR
band clam R (black)
JR
band clam L

31min of Step #1

Step video for 31min today!

ZWOW# 64//body stats

127.8!!!!
what a pleasant surprise!

2 min warm up

zwow#64

AMRAP20min:

kB swing x 15  #40

ball butt raises (2.5 ankle weights) x 15

kB swing x 15

ball single leg glute lift then roll in x 10/10

kB swing x 15

single (elev) leg glute press (black band) x 10/10
**kB goblet squat #40

#: 3 6/7

+

JR 5/30

indoor walk/JR20

Last half of this indoor walking video.

+

JR20 min
10/30x30

climb/pull/jR

TR:

9,10a,10d,10c,11a,10d,11a,11b,9

                                                        ^technique cap

Pull: 5x10

Bent B.B. row #70

JR20min 

10/50x20