*Rest-ish day: walk 3/jr20/umob

 walk3

--

jr20: 5/30x35

--

umob A+

Avalon

 5.8+ tr  tomb of sorrows

9+ clean  dead can dance 

9+ clean  sword in the stone 🎉

9 clean. Iron Maiden 🎉

🤩🤩🤩🤩🤩 does this mean I have turned a corner in my outdoor climbing abilities?!?!?!?!?!!

control & cardio 9/jr20/walk2

 walk 2 mi

--

2 min warm up

CC#9

2rft: (cardio 1st: 10 reps/2nd: 6 reps)

1. Windshield Wiper (x2) / Pistol Squat (x2) x 5
2. High Knees (x4) to Squat x 10 / Duck Under to Jump Tuck x 10
3. Pigeon Slide x 5 / 5
4. High Knees (x4) to Squat x 10 / Duck Under to Jump Tuck x 10
5. Reverse Plank Slides x 10
6. High Knees (x4) to Squat x 10 / Duck Under to Jump Tuck x 10
7. Weighted Archer Squat Slide x 5/5 #10dB
8. High Knees (x4) to Squat x 10 / Duck Under to Jump Tuck x 10

time: 18:24

+

JR20: 10/60x18

*rest day: walk3/Fmob

 walk 3 mi

+

Full body mobility ZMob drills #3

Climb/5rft1/walk2

 Walk 2

—

Climb:

Auto: 9,

Lead: 8, 9, 11proj 1t, 11c 1/2–>10b, 10c, 10a

Auto: 12 (3/4)—>10+(3/4), retry 10c

5rft1:

Bb bent row #70x10

Do bent row w/ rotation #8s x10

Superman lat pulldown blue x 10

40min interval WO/walk2

 walk 2 mi

--

2min warm up

10/50x40:

JR
deficit lunge L #12s

JR

plank alt bd k2e

JR

deficit lunge R 12s

JR

kB side step squat #60

DELOAD WK!

 ***DELOAD WEEK!***

monday 5/31:

5min 13 min burnout #4:

10/30x20 (13ish min)

kb jump squat #30

side to side dyn pu (kndee mod 1/2 way)

power jump lunge

mtn sliders

kb swing #50

+

uMob

======

Tuesday 6/1:

Walk 3 mi

+

climb:

Auto: 9

Lead: 8,9 11 projec 1t, 11b (to second to last clip many takes) finish 10b

TR: 12a

-

5rft

kB row #53 x 6/6

QL R 20s

HSCTs x 10alt 

====

Wed 6/2:

Z mob drills#4

===

Thurs 6/3:

Walk 2

+

Zgym WO (?don’t know which?)

10/20x8:

Wall sit leg lift L

Side step squat #60 L 

Wall sit leg lift R

Side step squat #60 R

10/20x8:

Step up R #15s

Step Up L

Back lunge/ black leg ext R

Back lunge/ black leg ext L

10/20x8:

Curtsey/side kick #26 L

Ballerina plie squat #60

Curtsey/side kick #26 R

Ballerina plié squat #60

======

Fri 6/4:

Climb @ G1 

Lead: 8,9,10a,11b lead wall on sight!!, 11c (clip to clip)

TR: 12a 

=====

Sat 6/5:

Rest

====

Sun 6/6:

Walk 3mi

+

Z 10min #5:

12min amrap:

kB snatch #30 x5/5

Band cross cross jump squat x 10

Side plank leg lift x 10/10

#r= 5 2/3

+

Pancake mobility routine