step45

step 45min
    ^^good but a little too easy

fast phys 12.4 (up)//PROG NOTES FOR NEXT TIME!

10min compound: kB single row
12/12-----9/9-----6/6-------3/3------12/12reps
35#          40        45          50          35 lbs
45s planks (not long enough!)
==
15min circuit:
chin ups x 10 (1/2 assisted)
pike push ups on ball x 8
single lat pulldowns x 10/10 #50
#: 4 1/3
==
JR20
10/30x30

*****MOVING ON TO MY DYNAMIC PHYSIQUE PROGRAM TOMORROW!!!!*****

Notes:
- next time try a pyramid 12-9-6-9-12

walk3/*new* mobility

walk 3 mi
==
new mobility routine:
psoas hold 20s/hamstring stretch
psoas hold wide/single leg pike flexes
   ^^^ repeat on each leg then once more through.
kB leg lowers 2 sets x 5reps
jefferson curl #25 x 5 (hold 10sec at bottom)
(15min)

fast phys 12.3 (lower)

10min primer: jr/jr/burpee
==
10min compound: barbell side lunge
12/12——9/9——-6/6——-3/3——-12/12reps
#25.          30.          35.         45.          25 lbs
45s planks
==
15min circuit:
Lunge back pass #50/wV x 10
Single ham machine curls x10/10 #10
Elevated sumo #65 x10
# rnds: 5
==
5min burnout:
Lunge back/tip toe #10s = 82 reps completed

fast phys 12.2 (upper).JR20

So much for climbing this week :((((((((((((

10min compound: lat pulldown

12----9-----6-----3-----12 reps

86#  106   136   156    106 lbs

plank 1 min between each

==

15min circuit:

elev dip station pushup/tricep dip x 5

kB single arm row #35 x 10/10

banded superman lat pulldown (blue) x 10

#rnds: 5 1/3

==
5min burnout:
seated rev fly #7s = 104 reps total
==

JR20

10/20x40

Fast Phys 12.1

10min primer: JRC#6.3 (w/ zgym membership)
==
10min compound lift: barbell squat w/ heel raise
12-----9-----6-----3-----12 reps
#50    55    65     85      50 lbs
1min plank variations between
==
15min circuit:
slide back lunges #15s x 10/10
single elevated glute press x 10/10
band side to side kB squat #50/wV/blue x 10
#rnds: 4 2/3
==
5min burnout:
kettlebell figure 8 squats #30 = 132 reps completed

step45

45min step workout

    ^^^excellent!!!