Auto 8,
Lead: 8, 10d (fail), 10c *newproject* (4takes),10c, 9
===
5rft:
kB row 2x10/3x8 #40
Banded Superman lat pulldowns
==
JR20min 5/25
Wednesday, February 27, 2019
Tuesday, February 26, 2019
Dyn phys 2a/stats
128.6lbs
*phew* my hard work IS paying off.
12min buti band 1b (primer)
==
8min superset:
1a) surrender squat x 8/8 #12wV
1b) elev dbl glute press (6 risers) #55 x 8
1c) active plank 30s
#: 4
==
10/30x24 (16min)
BB lunge back alt #45
1/2 burpee (no pushup)
smith goodmornings #20
dBUs
==
5min burnout
banded side squat 10/10 (blue) = 140 reps completed!
**notes: ext tib rotation may be due to excessive lateral quad strength. add inner thigh & medial quad work
*phew* my hard work IS paying off.
12min buti band 1b (primer)
==
8min superset:
1a) surrender squat x 8/8 #12wV
1b) elev dbl glute press (6 risers) #55 x 8
1c) active plank 30s
#: 4
==
10/30x24 (16min)
BB lunge back alt #45
1/2 burpee (no pushup)
smith goodmornings #20
dBUs
==
5min burnout
banded side squat 10/10 (blue) = 140 reps completed!
**notes: ext tib rotation may be due to excessive lateral quad strength. add inner thigh & medial quad work
Monday, February 25, 2019
Sunday, February 24, 2019
3mi/mobility
3mi walk
==
mobility:
60s Hand stand hold
psoas lift/hold 20s ea/standing 1 leg pike hamstring PNF ea x 10
psoas lift hold wide 20s ea/seated 1 leg hamstring toe reach x 10s ea
2rft:
60s (2s up/1 down)
leg lower x 5
t-spine opener x 5
roll IT band each side
roll TFL (left) 30s
==
mobility:
60s Hand stand hold
psoas lift/hold 20s ea/standing 1 leg pike hamstring PNF ea x 10
psoas lift hold wide 20s ea/seated 1 leg hamstring toe reach x 10s ea
2rft:
60s (2s up/1 down)
leg lower x 5
t-spine opener x 5
roll IT band each side
roll TFL (left) 30s
Saturday, February 23, 2019
Dynamic Phys 1b
12min Buti Band workout #1a
^^^blue band upgrade/re-write: 40/20x12
***that was muuuuuuuch better. damn, i'm so much better at program design than that chick!
^^^blue band upgrade/re-write: 40/20x12
***that was muuuuuuuch better. damn, i'm so much better at program design than that chick!
==
8min superset:
split squat #20s x 8/8
smith sumo #100 x 8
plank 30s
#: 4 2/3
smith sumo #100 x 8
plank 30s
#: 4 2/3
==
10/30x24 (16min)
chair squat/heel raise #30
jump lunges
kB single dL #35 (1st rnd R/2nd L etc)
dynamic squats
==
5min burnout:
chair squat sit (6 risers total)/knee lift = 89 reps comleted
10/30x24 (16min)
chair squat/heel raise #30
jump lunges
kB single dL #35 (1st rnd R/2nd L etc)
dynamic squats
==
5min burnout:
chair squat sit (6 risers total)/knee lift = 89 reps comleted
Friday, February 22, 2019
climb/5rft/JR20
auto belay:
8, 7
bouldering:
v0, v2cave, v4 (3 tries = gained 1 move), v3cave (3 tries = gain 2 moves), TRAVERSE (back wall), L-->R (two falls) then R-->L (clean!!)
JR20min: 5/45
TR:
10d, 10d
==
5rft:
sngle kb rows #40: 2x10, 3x8
banded superman lat pulldowns (blue) x 10
Perfect amount of climbing today. I feel worked but not dead to the world.
8, 7
bouldering:
v0, v2cave, v4 (3 tries = gained 1 move), v3cave (3 tries = gain 2 moves), TRAVERSE (back wall), L-->R (two falls) then R-->L (clean!!)
JR20min: 5/45
TR:
10d, 10d
==
5rft:
sngle kb rows #40: 2x10, 3x8
banded superman lat pulldowns (blue) x 10
Perfect amount of climbing today. I feel worked but not dead to the world.
Thursday, February 21, 2019
walk3/mobility
walk 3mi
==
new mobility routine:
psoas hold 20s/hamstring stretch
psoas hold wide 20s/single leg pike flexes
^^^ repeat on each leg then once more through.
2rft:
kB leg lowers sets x 5reps
T-spine opener x 5reps
jefferson curl #18 x 5 (hold 5sec at bottom)??????
(20min)
==
new mobility routine:
psoas hold 20s/hamstring stretch
psoas hold wide 20s/single leg pike flexes
^^^ repeat on each leg then once more through.
2rft:
kB leg lowers sets x 5reps
T-spine opener x 5reps
jefferson curl #18 x 5 (hold 5sec at bottom)??????
(20min)
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