Z's Silent WO for Fat Loss v2.0/

2min z warm up

15min AMRAP:
split squat #30 x 10/10
kB swing #40 x 20
kB full front squat #30 x 10
leg elev. push up x 10
#rnds: 4.5
+
5min active planks 10/30x8

climb/5rft/JR

Auto (5min rests): 7,6, 8, 12a (3/4 complete)

Lead: 10c (fucking shiiiit show)

JR20min: 10/30x30 (4r burpees = knee ok but not 100%)

Auto: 11b/c clean!, 10d clean!, 10dclean!

Lifted Butt #25/JR20

2 min warm up
==

Buy in: Back Elevated Weighted Hip Raises x 10 (x2) #40

~Time Challenge~

1. Kneeling Leg Extensions x 20 / 20 (Ankle weights = #2.5s)
2. Fire Hydrants x 20 / 20 (Ankle weights)
3. Kneeling Leg Extension Pulses x 20 / 20 (Ankle weights)
4. Arabesque Battement x 20 / 20 (Ankle weights)
5. Arabesque Battement in Attitude x 20 / 20 (Ankle weights)
6. One Leg Elevated Lunge x 10 / 10 (x3) #26
7. Clams with Power Band x 20/20 (blue)
8. Side Step Squat/ Pulse/ Jump Squat x 12 (blue)

Buy Out: Back Elevated Weighted Hip Raises x 10 (x2) #40

total time: 12:20 

BONUS 8min WO (10/30x15):

hard core egg (ball)

elev dL #50

plank reptile hold 

(~20min)

+

JR20

10/40x24

**Knee feels good today. Slightly irritated at the end but good. Will ice!

Climb/5rft/jr

Ugghhh...out most of this week with mcl pain. Potential causes:

• too much VMO work
• Bouldering (cave v5) causing upper gastroc weakness
• Hiking without the upper gastric to help properly stabilize the knee
• Neutral shoes instead of stability!

Sooooo....I’ll back off vmo stuff for a couple months, order new  shoes and see how climbing goes today.

Auto7, 7

Lead 10c (2take), 10c (2), 10a

**good, but hi grav. It’s that time o month though.

==

5rft:

kB Row #40: 2x10, 3x8

Superman lat pulldown (blue) x10

==

JR20min 

10/20

climb/5rft/JR20

Auto: 7, 8, 7

Bouldering (912-945): v1 (prom), v2 (cave), v4 (cave x3 -fail), v5 (cavex3), traverse promontory

JR20min(950-1010)

Auto: 11c clean!, 11a fail—>11a 4/5

==

5rft:

kB row #40: 2x10, 3x8

Superman lat pulldowns (blue) x10

walk/JR

walk 2 mi
==
JR20min
10/30x30

climb/5rft/JR20

Auto:7,7

Lead: 10cproject (1take), 10d clean!, 10c, 10c, 10b

==

5rft:

kB row #40: 2x10, 3x8

Superman lat pulldowns x10 

==

JR20min 

5/45