Lifted Butt Series Workout #11

AM: 20 min JR

PM: psoas release, psoas lift/yoga x 2

4/9: back:

Prone dB behind back pass #4(2)/3(2) 18x total

Upside down inv row #12

Time: 8:03

Lifted Butt Series Workout #11: 
 2 Rounds for time!

• 10 Stationary Side Lunges (STAY LOW!) L #12wV
• 10 Curtsy to Side Lunge L #12
• 10 Side Jump Lunge #12

*REPEAT ON R LEG*

• 15 Bent Forward Squat #12
• 15 Bent Forward Squat Hold & Calf Raise #12
• 15 Jump Fwd Squats #12

time: 10:41

total: 39min

eats:

Your Best Body Ever

AM: 20min JR AMRAP, 4 burpees on every minute!

PM: yoga warm up

4/9 Legs:
back squat #65
dB skater lunge (each) #15s
time: 7:46

Your Best Body Ever
10/50s -- 16x
pu&toe touch burpee (1 toe touch per burpee) - 8/7
pike mat jump overs - 24/26
leg swing over (d. st)lunge back/knee raise - 8/7
pu&toe touch burpee - 7/7
pike mat jump overs - 26/22
4 elbow plank jax/sB bag drag under #30 - 9/9
knee hugs - 20/19 (feet off grnd!)
hanging knee raises - 17/18
10/50s -- 4x
dB curl & press #20s - 9
straight up dB shoulder press #12s - 15
F raise to oh/ lateral lower & reverse #10s - 8
dB upright row #20s - 15

47min

eats:

Sweat Hard Play Hard

Sun:

AM: 20min JR/burpee tabata

=================

AM: 20 min JR

PM: 2min release/30:30 lift/yoga

4/9 back:

Lat pulldown 132#

Plank row 25#

Time: 5:22

Sweat Hard Play Hard
P1: 10/50s -- 12x
side lunge hop touch down 10# - 35/32/31
10 crab/10 mtn climber - 4/4/4
narrow pu, burpee, toe touch (alt feet) - 8/8/8
*alt SB shade/side lunge #30 - 9/8/10
P2: 10/50s -- 8x
SB f squats 30# - 17/16
Bb bent  row 60# - 21/20
kB wood chop L 18# - 18/17
kB wood chop R - 19/16

Total: 45min

Eats:

Z's 5 Minute Legs, Abs &Cardio + Just When You Thought It Couldn't Hurt More [by k8*]

AM: 20min JR

pM: yoga wy

4/9 legs:

Ham ball Rollins single 

Back squats 60#

Time: 5:38

Z's 5 Minute Legs, Abs &Cardio
5 min AMRAP
pistol downL/switch legs/stand up R #12 - 6x
low jack/jump tuck - 10x
expl pu burpee - 5x
low jack/jump tuck - 10x

R1:2.5 sets//R2: 2.5 sets
THEN:
Just When You Thought It Couldn't Hurt More...
30/30 -- 5x
Ugh dynamic squats #10
ugi 1 leg dL 2 OH p L #26
ugi 1 leg dL 2 OH p R

Running man abs
split hop/jump lunge

REPEAT BOTH ONE MORE TIME!!!

Total 45min

Eats:

Beg For Mercy Workout

 Thurs:
Indoor climbing
======================

AM: 20 min JR/burpee tabata

PM: 2min;30/30

back 4/9:
1 arm seated row #35
prone BB row #55^
time: 4:08

Beg For Mercy Workout
10/50s -- 15x
sB lat hop over burpees (no pu) - 16/13/14
OH sB getups #30 - 3/3/3
elev plank reptiles then pu - 8/8/9
sB side step ups L - 15/14/14
sB side step ups R - 15/14/14

total: 39min

eats:
thurs freemeal @ dinner

Z's Ultimate Fat Burner + Shldrs&back + Abs&Butt Mash Up

Oh this red wine stuff is really a killer. I've been adding it into my macros so technically I SHOULD be ok but I just don't know..............


AM: 20 min JR

PM: psoas release, 30/30 lift, yoga, lift, yoga

4/9 legs:
1) stationary BB lunges #55
2) BB dL #55
time: 5:59

Z's Ultimate Fat Burner WO
30/30s -- 5x
hi knees
*kb suitcase squats #60
comp burpee
dB jump lunges #12s
ninja jump tucks

THEN:

Shoulders & back

Inv row 10x

Kb oh press #26 5ea

Kb swing #30 15x

# sets: 4
5 Min Abs & Butt
1 arm kB swings L 30s #26

*mnt lungers 60s
1 arm kB swing R 30s
kB glute bridge/sit up & twist 30s #26

Total: 41min

eats:

ZWOW #69

TWELVE DAYS TIL HALLOWEEN AND I STILL DON'T LOVE MYSELF IN MY COSTUME. CRAP BUCKETS!!!!!!!!!!!!!!!!!!!! I neeeeeeeed to be down 2 more lbs but really I'd much rather be at my ultimate goal of 123. The most realistic situation is that I'm down 1lb. Plus I have all this hormonal crap coming my way sometime this week. Oy.

================
Outdoor Climb @ Table
1/2lead 5.8, tr 5.8, tr 9-, lead 9-, tr10b

===============
AM: JR 20 min

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

back 4/9:
HSCTs (ea)
BB bent (u-hand) row #60
time: 6:42

ZWOW #69
2RFT:
*250m row (was 75hi knees JR)
25 kB goblet squat #30
25 dive bombers
*250m row
25 plank dB pulls (2 per arm) #35
time: 18:43

total: 45min

Eats: