step45/mobility

45min step
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

Fast Physique #2b

10min cardio primer:
5/25x20
JR/JR/burpee combo
===
10min compound: dB split squat

12/12 -- 9/9 -- 6/6 -- 3/3 -- 12/12
#12s      15s     20s    25s     12s
====
15min circuit:
dB backwards ballerina slide lunge #15s x 10/10
sngl dL #40 x 10/10
2nd position releve #60 x 10  (kB + wV)
#rnds: 4 2/3

I finally feel like this was the appropriate difficulty. No worries. It often takes a week or two to figure out exactly how to challenge yourself. Enough but not too much. Enough but not too little.

climb/p&pl/JR20

Climb

Auto: 8, 7

Lead: 8,10c project (1take last clip!)

TR: 12b project (didn’t hit anchors), 11c, 11a, 10d
Pretty f-ing happy with my climb today:D
==
5rft:
Single kB row #40 x8/8
Plank
==
JR20min 
10/60x18 (21m)

Climb/p$pl/jr20

Auto: 8

Lead: 8,8, 10c project (1take), 11a clean!, 10c, 10a

===

5rft:

Single kB row #40 x 8/8

Plank30

===

JR20min 

5/25

Fast Physique #2a

10m cardio primer:
zgym JRC #17:

10/50x10
HK JR
jump lunge kick
HK JR
mtn climbers
HK JR
alt pistols
HK JR
sumo side kick
HK JR
jump lunge x 2/dyn. push up
====
10min compound lift:

BB dL 12 (75lsb^!)-9 (105#)-6 (#125)-3 (#145*)-12 (**105#)

*MAX w/ range of motion
**better starting weight
====
15min AMRAP:
dB step ups #15s x 10/10
glute BB press #65 x 10
sngl leg ext #33 x 10/10
#rnds: 4 2/3

Fast Physique #1

Cardio Primer: ZGYM: JRC #18 (10min amrap)

1. Front / back / switch JR – 1min

2. Reverse Rock Star Burpee to Burpee Jump Tuck x 10

3. JR high knees 1 min

4. Step up / backward lunge toe touch x 10/10

5. twist left / twist right / front jump / jump jack 20 sec + DBU’s 20 sec + twist left / twist right / front jump / jump jack 20 sec (1min & 20 sec)

6. One leg elevated Plank jump switch x 40

7. Jump rope – Forward / back / switch 20 sec + high knees 20 sec + Double unders 20 sec + twis / twist / front / jump jack 20 sec + Forward / back / switch 20 sec + high knees 20 (2 min total)

10min compound lift: dB curtsey lunges

12/12 -- #12s  (rest 1:30)

9/9 -- #15s (rest 1:30)

6/6 -- #20s (rest 1:30)

3/3 -- #25s (rest 1:30)

12/12 -- #12s 
**finished 1:30 early so planked until time was up

====

15min circuit:

ballerina sumo squat #50 x 10

elev dL dL #50 x 10/10

surrender squat x 10/10

#rnds: 4

(no 5min burnout this month. add in jan9)

3mi/mobility

3 mile walk
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5