ZWOW #2 -- BMS!!!

AM: 20 min JR

PM: psoas release 2 min; 30/30: psoas lift, yoga, psoas lift, yoga

4/9: Legs
back squat #60
dB walking lunges #20s
time: 7:23

ZWOW #2
3RFT:
5 man makers (#25 dBs)
20 burpee low hops (no pu)
10 break dance pu
25 competition sit ups (#25plate)
time: 16:43 (beat my old score by 2 whole seconds! Whoooo! I was really pushing too...)
time: 16:45 

total: 43min

eats: 

Z's Solid Abs in *15 Minutes

AM: JR/BURPEE

PM:
yoga warm up

4/9: back
one arm seated cable row #35
upside down row #12
time : 5:26

 Z's Solid Abs in 15 Minutes
*15 min AMRAP
20 kB (full) swings #26
20 ugi jump lunges #10
10 dB knee raises #8
10 bridge push ups
#sets: 5. 3/4

total: 40min

fri eats:
see myfitnesspal app

sat:
freemeal2 @ dinner time

I also had a freemeal on Thursday so tomorrow I'm going to reign it back in and stick to my macros!!!!

ZWOW #65

AM: JR 20 min

PM: new warm up (psoas releaseR/strengthen L)

ZWOW #65
***#12 wV on for whole work out*****
3rft:
5 jG asst'd pistols each
10 vertical leaps
10 kB split squat/dL each #26
20 side lunge jumps/touch grnd
10 1 leg bridge (hold knee) each
20 pike leg lifts each
time: 17:36

Total: 37min

Z's 5 Min WO & Cut Fast by k8*

AM: 20 min JR/burpee/row tabata

PM: new warm up
2 min psoas release R, 30/30: psoas lift, toe reach, psoas lift, toe reach

4/9: Legs:
Front squats #55
sB glute bridge (on step)
time: 5:43

Z's 5 Minute Hot Body Workout
5 Min AMRAP 
5 sets each leg - one leg dL touch/side kick/surrender position/front kick
5 sets each side - crab toe touch/break dance into 1 leg pu
5 sets each side -  plank twisted climb to R/side plank cross k2e

#sets: 1. 2/3
THEN
Cut Fast (by k8*)
2RFT:
lunge press R #15 - 12x
lunge press L - 12x
wV pullups #12 - 4x
BB squat/kick #60 - 12x
dip station V-lifts - 12x
wV pull ups - 4x
time: 7:49

Total: 38min

ZWOW #59

AM: tabata JR 

PM: new warm up:
2 min psoas release, 30/30: psoas lift, pigeonL, psoas lift, pigeonR

4/9: back
prone 90 dB row #20s
Lat pulldown #132
time: 5:19

ZWOW #59
3RFT:
10 [RDL PU] pu/step foot to hand/e2g then reach arm straight up
20 dB *bosu kneeling around the worlds #20
20 lunge back/twists #25
20 plank knee tuck/twists
30 bosu side to side hop overs & touch ground (opp hand to foot)
time: 16:34

total:41min

eats:
(following CBL/dr. sara solomon's flexible dieting and IF 12/14)

ZWOW #23

PROTEIN CUPCAKES, YES!
Recap:

• carb back load only on weight training days
• 30g-50g CHO on off days
• eat 128g carbs (or the difference although day time lows should be 40g) during last two meals of day (1g per pound of body weight -- adjust from here)
• 1 free meal per week (extra carb load but lower fat)

SUN:

AM: 20min JR

Indoor climb 1:15-245 (auto belay): fucking hate it.
======================
AM: 20 Min JR

PM: new warm up
2 min psoas release
30/30 - psoas lift, low lunge, psoas lift,low lunge

4/9 LEGS:
one leg upside down smith press #40
sB side lunges #30
time: 9:11

ZWOW #23
2RFT:
5 wide squat jump, cobra pose, down dog, dive bomber pu
5 ab splitters
50 comp burpees
100 air squats #5 (3risers)
time: 24:08

total: 53 min

====
eats: see myfitnesspal app
sun dinner = free meal
===

ZWOW #100 & BODY STATS UPDATE!

BODY STATS UPDATE:
127.2lbs!!!!!

BF: 17.2%
ab-12mm
suprailliac-4.3
tri-15.8
thigh-22.3
 
Recap:

• carb back load only on weight training days
• 30g-50g CHO on off days
• eat 128g carbs (or the difference although day time lows should be 40g) during last two meals of day (1g per pound of body weight -- adjust from here)
• Basically I realized I'm pretty much just following Dr. Sarah's program..............

AM: 20 min JR/burpee (alt rounds)

PM: new warm up:

Psoas release 2min

30/30 - psoas band lifts, camel pose, band lifts, straddle stretch 

4/9: back
 lat pulldown #132
bent BB row #60
time: 4:45

ZWOW #100
100 REP's WORKOUT!
    •    10 jack knife, roll up, into burpee
    •    10 Alt. Pistol Down/Roll back/Roll into pistol (switch legs)
    •    10 Push-Ups/Step To Hand/Kick Through
    •    10 Ninja Jump Ticks
    •    10 Ab Splitters
    •    10 Full Squat/Jump Tuck/Pistol
    •    10 Kick-Ups (5) Into Breakdance Push-Up
    •    10 Jump Squat Side Kicks
    •    10 Dive Bomber Burpees
    •    10 H/R Push-Up to One-leg Jump
(time: 13:50)

Bonus reps!

Pogo hop L 10x

Pogo hop R 10x

Time 14;48

total: 39min

eats:
see myfitnesspal app