10min cardio primer:
JRC 6.2 (zgym workout)
==
10min compound: Barbell static lunge
12/12——-9/9——-6/6——-3/3———12/12 reps
#35. #40. #45. #65. #35
==
15min circuit:
Dumb bell step ups x10/10. #15s
Tippy toe single elevated sumo x 10/10 #50
Elev abd & press (blue) x 10
#: 4 1/3+
==
5min burnout:
Side slide lunge #12 = 114 reps!
---OFF TO BESTIES WEEKEND!!!!---
Thursday, February 7, 2019
Wednesday, February 6, 2019
Fast physique 11.2 (upper)
Sick kid = no climbing today :(((((((((((
Here's what I did instead:
cardio primer: 20min JR (5/25x40): alternating rounds of burpees in
==
10min compound lift: Barbell bent row
12-----9-----6-----3-----12 reps
45# 65# 75# 85# 55lbs (45lbs was really too light to start with)
1min plank variation active rests.
==
15min circuit:
dB curl to press #12s x 10
single kB row #30 x 10/10
seated underhand row #66 x 10
#rnds: 5 1/3
==
no burnout today. i have a feeling this is going to hurt enough tomorrow as it is because i don't lift for upper body on a regular basis anymore. also, ran out of time before kid pick up.
Here's what I did instead:
cardio primer: 20min JR (5/25x40): alternating rounds of burpees in
==
10min compound lift: Barbell bent row
12-----9-----6-----3-----12 reps
45# 65# 75# 85# 55lbs (45lbs was really too light to start with)
1min plank variation active rests.
==
15min circuit:
dB curl to press #12s x 10
single kB row #30 x 10/10
seated underhand row #66 x 10
#rnds: 5 1/3
==
no burnout today. i have a feeling this is going to hurt enough tomorrow as it is because i don't lift for upper body on a regular basis anymore. also, ran out of time before kid pick up.
Tuesday, February 5, 2019
Fast Phys 11.1
10min cardio primer:
JRC #6.1 (in my zgym membership)
==
10min compound: single kEttlebell deadlift
12/12------9/9------6/6------3/3------12/12 reps
30# 35# 40# #50 #30. Lbs
45s plank between each set (active rest)
==
15min circuit:
split squat #15s x 10/10reps
pistol x 5/5
prone lying band abduction (blue) x 10
# 4 1/3 rounds completed in 15min
==
5min burnout:
ugi squats #10 = 72 reps completed in 5min
JRC #6.1 (in my zgym membership)
==
10min compound: single kEttlebell deadlift
12/12------9/9------6/6------3/3------12/12 reps
30# 35# 40# #50 #30. Lbs
45s plank between each set (active rest)
==
15min circuit:
split squat #15s x 10/10reps
pistol x 5/5
prone lying band abduction (blue) x 10
# 4 1/3 rounds completed in 15min
==
5min burnout:
ugi squats #10 = 72 reps completed in 5min
Monday, February 4, 2019
climb/JR20min/5rft
Bouldering (3m rests):
V0 x 3//cave: v0, v1 (finished on 2nd), v2, v3 (3x fail)//v4 (fail2), v3, v2, v3, v3fail
—
Jr20min 5/40x27
—
Autobelay (5m rest):
12afail2, 11b(fail 1/2), 11b (fail 3/4), 10b, 10a, 10b
Sunday, February 3, 2019
Saturday, February 2, 2019
fast phys 10.2
10m primer: jr/jr/burpee
==
10min compound: smith sumo squat
12--------9--------6--------3--------12reps
+25/e +30. 35/ea 45/ea 25/e
==
15m circuit:
kB/band side dL x 10/10 #40/blue (down to 30# last 3 sets)
BB squat to calf raise #55 x 10
ham curl machine x 10/10 #10
#rnds: 4 1/3
==
5burnout:
Glute a-lift x15/15 2.5# = 150 total reps (75each)
==
10min compound: smith sumo squat
12--------9--------6--------3--------12reps
+25/e +30. 35/ea 45/ea 25/e
==
15m circuit:
kB/band side dL x 10/10 #40/blue (down to 30# last 3 sets)
BB squat to calf raise #55 x 10
ham curl machine x 10/10 #10
#rnds: 4 1/3
==
5burnout:
Glute a-lift x15/15 2.5# = 150 total reps (75each)
Friday, February 1, 2019
climb/5rft/JR20
TR: 7,8,8, 12a project, 11c (til the last move!)
==
5rft:
sngl lat pulldown x 10/10 #50 (2rounds)
[switch to sngl KB rows #40 x 8/8 -- last 3 rounds]
banded superman lat pulldown (blue) x10
==
JR20min
5/25
==
5rft:
sngl lat pulldown x 10/10 #50 (2rounds)
[switch to sngl KB rows #40 x 8/8 -- last 3 rounds]
banded superman lat pulldown (blue) x10
==
JR20min
5/25
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