🥝 December notes/LBS

12/1/21 CD16 = 133lbs 

        ^trying to cap it here for December 

*Listening to ETP podcast is slowly converting me but maybe more something like this:

FL1 = 1700/d 6 wks (2 adjustments based on scale progress)

AP1 = add weekly cal to TDEE or slightly lower (4 wks) (1950 ish?)

FL2 = 1600??? ONLY if 1700 isn't aggressive enough

AP2 = 1700, 1800, 1900, 2000

PR = 2000, 2100, 2200, 2300??? (monitor weight before each bump)

*Tracking 1900/d for the month. 66% compliance at best. see LBS below for how well that worked out.   ಠ╭╮ಠ

12/28/21 CD16 = 134.6lbs    well shit.

*hyperbolic stretching (week1) 2x week (3 was causing tweaky hamstrings)

*reverse plank holds (20s ish) a couple times a week and to 5rft2 because they seem to be better for my back than windmills or the modified cobra hold

*Brought my step intervals down to 15/45 from 20/40

8mob DEFINED: 8mob -- 1min hold each: pigeon, frog, lying hamstring w/ band, wall quad/hip flexor on block, TFL ball L only

ladderx3/metcon20/walk2/rev pl 5x20s

2 min warm up 

ladderx3

BB DL #105:                          10---->all 5 sets

sngl leg mtn climbers (ball):   8/8--->all 5 sets

+

ball on wall surrenders #10wV: 6/6--7/7--8/8--7/7--6/6

seated alt leg lifts #2.5s:            10---12---14---12---10

+

smith deficit lunges #20: 6/6--7/7--8/8-7/7--6/6

ab splitters:                         6---7---8---7---6

time: 22:13

+

10/40x24 metcon

pendulum to kb swin #26

jump lunge ft tap

band and and press (blue)

twisted climber

alternating archer squat

ball OH crunches #10 

+

rev plank holds 20s x 5

+ 

walk 2

*rest-ish: jr20/16hb lvl 2/walk2

 Jr20min: 10/20x40

+

16mob  lvl 2

https://hyperbolicstretching.com/dwnldwmn/

+

Walk 2

Climb G1/5rft1/walk2

 Climb:

L: 8,9,10a, 11a lead wall clean!, 11b lead wall 3/4 completed

TR: 12b, 12a

-

Walk 2

-

5rft1

kB row #53 x 7/7

Prone 90* lifts #1.1/4 x 20

SLPDs blue x 10

5x4/c shred49/16moblvl2/walk2

 2 min warm up

5minx4 amraps:

A;

sngl kb dL #40 x 9/9

seated pancake dL #26 x 9

r = 3

B:

sm sissy squat (feet together, butt 2 ground) #20 x 9

leg ext #30 x 8/8

r = 3.5

C:

prone bench lying dB (behind knees) frog abd #20s x 9 (add band next time)

landmine kneeling suqats #38 x 9

r = 4.5

D:

scissory bicycle crunches #2.5s x 16

plank slide cross kick under #2.5s x 8/8

r = 3

+

Cardio Shred 49 

20amrap:

pull up/expl pu x 2 to squat ~ 4 sets

crisis cross jump squat (blue) x 20

HSCTx2/jump tuck to pistol x 2 ~ 4 sets

crisis cross jump squat (blue) x 20

+ mtn sliders: 10reg/10cross/10reg/10cross

r = 3

+

16 hyperbolic stretching lvl 2 front slpt & pancake

+

walk2

rest: walk2

 walk 2

long car ride 

short hike

300 KR #20/JRto40/walk2/8mob

 walk 2

+

Pull Up x 1
1. Kettlebell Swing x 10 #60

Pull Up x 1

2. Jump Lunge / Side Kick x 10

Pull Up x 1

3. Clean & Press x 5 / 5 #30

Pull Up x 1

4. Band Asst'd Pistol Squat x 5/5 

Pull Up x 1

5. Ballerina Sumo #60 x 10 

Pull Up x 1

6. Push Up to squat x 10

Pull Up x 1

7. Heavy Clean to Squat x 10 #50

Pull Up x 1

8. Hanging Leg Raise x 10

Pull Up x 1

9. Extreme Mountain Slider x 5 / 5

Pull Up x 1

time: 26:55

+

JR to 40 (14min 10/30)

+

8mob

*rest; walk2/hyperbolic stretching

 Walk2

+

https://hyperbolicstretching.com/dwnldwmn/

Front split, middle splits, back bending

ladderx3/CC#13/walk2

 walk- ish (bah! children!)

ladderx3

step ups #20               10/10---->all5 sets

dip st knee raise #12: 8-1-12-10-8

-

elev dL #60:                              10-11-12-11-10

band on ankles/leg lift/hip lift: 10---->all 5 sets

-

kb curtsey lunges #30: 8/8-9/9-10/10-9/9-8/8

ball pike:                      8------------->all5 sets

time: 23:36

+

Control &B CaRDIO #13 

20amrap:

side plank dips x 8/8*

jump lunge x 3/side kick ~ 10 sets

pistol down/leg lift x 3/up x 10 alt*

180* burpee (no pu) x 16

air lunge to slow side kick x 5/5

r = 3 2/5

+

REAL DOG WALK 2mi

*modified because of stupid ankle pain or I suck at this

*restish: walk2/jr20/mob

 Jr20: 5/35x30

+

Z morning mob: https://zuzkalight.com/zgym/morning-stretch-mobility-routine/ and rev plank hold 20s x 5

+

Walk 2

Upper Body & Abs Inferno14/jr20/5rft1/walk2

 walk 2

+

UBAI14 

2rft:

ball elev 1 leg plank hold 30/30s

top 1/2 pullups x 5

Handstand criss cross knee tuck x 8 alt

windshield wiper abs x2/chin up ~ 5 sets

one legged roll into handstand (wall) x 6 alt

time: 14min

+

5rft1:

row #53 x 7/7

prone 90* lifts #1.25lbs each hand x 20

superman lat pulldowns blue x 10

time; 8:25

+

JR20 5/25

5x4/JRCKB13/16mob/walk2

 2 min warm up

5amrap A:

pancake dL #30 x 9

kickstand dL #20s x 9/9

r = 3

B:

sb side lunge #20 x 9/9

crab banded abd (y&blue) x 9

r = 3+

C:

lying L single leg drops #2.5s x 14alt

lying dB crunch up and hold/knee tucks #2.5s x 16alt

r = 3

D:

goblet squat #40 x 9

suit case lunge backs #30 x 8/8

r = 3.5

+

JRCKB13 (20min amarp)

JR BB 60s/HK 60s

squat pass/elbow strike #30 x 16 alt

JR BB 60s/HK 60s

tornado clams #30 x 10

JR BB 60s/HK 60s

1 arm kB swing #30 x 20/20

r = 1.66+

+

16mob hyperbolic

+

walk2

15minFB26+5/step20/walk2/8mob

 walk 2

+

15FB26+5

15/45x20

1. Jump Tuck / Jump Lunge
2. Push Up / Plank Jack
3. Criss Cross Jump Squat / Pistol Squat - alt. legs
4. Side Crunch - L
5. Side Crunch - R

+

Step intervals 15/45x20

+

8mob -- 1min hold each:

pigeon

frog

lying hamstring w/ band

wall quad/hip flexor on block

TFL L only

rest: walk/mob

 walk2

+

mob: pancake BF & backbending 1 BF + rev plank 20s hold x 5

climb

 G1

lead: 7,9,9,11b1t,10d 1t, 11b, 11a

TR 11d, 12a 11d

Ladder3/metcon20/walk2

 walk 2

FT:

sngl kb dL #50:   8/8------->all 5 sets

dip st. L sit hold: 20s ------>all 5 sets

-

kb alt archer #18:  12--10--8--6--4

plank knee drop:  8/8-7/7-6/6-5/5-4/4

-

smith glute kick back #20 total: 6/6 ---> all 5 sets

kb leg lower #40:                        8---->all 5 sets

time: 23:31

+

10/30x30 

db thrusters #12s

step up L

step up R

high knees10/drop down

reptile alt sliders 

+

RFL ball roll one minute
   ^I need to get back to being regular about this. my hip has been hurting again!

Restish: walks2/jr20/16mob+umob

 Walk2

Jr10/40x24

16mob hyperbolic/shoulder yoga + 5x 20s rev plank

Climb/walk2/5rft2

 climb:

L: 7,7,9, 11 proj 3t, 11- proj  2t

TR: 12, 12 (3/4 completed)

--

walk2

--

5rft2:

5x4 amrap/Cshred50/walk2/16mob

 walk 2

+

5min amrap A:

banded clams (green/yellow) x 9/9

fwd lean split squat #30 x 8/8

r= 3.5

B:

smith bar sissy squat #20sb x 8

fig 8 squats #50+10wv x 14alt

r = 3.5

C:

sngl ham machine #12.5 x 9/9

elev seated pancake dL #30 x 9

r = 3

D:

ball pikes x 9

kB knee tucks #26 x 10

r = 4

+

cardio shred #50

20amrap:

HK JR 60s

windshield wiper abs/hanging pistol kick(same side) x 6 reps

box jump x 10

ugi 1 leg squat/squat jumps x 5/5

kB swing #40 x 20

r = 3 2/5

+ 

16mob (hyperbolic stretching)

LC laddersx3/CC#14/walk2

 2 min warm up

elev sumo #70: 10--11--12--11--10

plank k2e:        8/8-8/8-8/8-8/8-8/8

+

sngl elev glute P #20: 8/8-8/8-8/8-8/8-8/8

sngl leg lifts overs:     15--12--12--12--12

+

elev kB dL #65: 10--11--12--11--10

dip st leg lift:       8--8--8--8--8

time: 23: 52

+

control & cardio #14

20min amrap:

dragon pistol (block assisted) x 5/5

jump jack/squat jump x 30

L-handstand pu/leg abd 1 ea x 6

jump lunge x 3/side kick x 16

rev plank holds 15s each x 5

Hi knees x 6/side step squat x 20

r = 2 2/3+

+

walk 2

TAKING THE WEEKEND OFF FOR A BALL XMAS PARTY WEEKEND IN DENVER!!!! Not sure how I feel about this but I did it all the time when I was younger so I should be ok with it and everything will be fine.

Climb/walk2/5rft2

 Climb:

L: 8,8,9+/10-, 11 proj (3t), 11- (1t)

TR: 12, 12

--

walk2'

+

5rft2

*rest-ish: walk2/jr20/mob

 Walk2

Jr 10/35x27

Z mob for splits: https://zuzkalight.com/zgym/flexibility-mobility-drills-for-splits/

&

IG upper mob: https://www.instagram.com/menshealthmag/tv/COVkGuJnnAN/?utm_medium=copy_link

Climb/walk2/5rft1

 Suuuuper weak day at the gym today. Thanks CD22 :(

Lead: 7, 8, 8, 11 proj (3-4t), 11-->10, 11-, 10 -->10

TR: 12

+ 

walk 2

+

5x4 amrap/JRCKB14/walk2/16mob

 walk 2

A: quads (5min amrap):

- dBl kB sumo #90 x 9

- assit'd pistols #10wv x 4/4

r = 3.5

B:core

hanging knee raise/cross kick x 8 alt

seated v overs x 16 #10wv on chest

r = 3

C: hams

dbl ball roll ins x 9

sB good morning x 9 #35

r = 4

D: glute

abd + press green & yellow bands x 9

side lying (bench) dB leg lift up #12 x 8/8

r = 3

+

JRCKB14 (20min amrap)

JR high knees 20s/DBU 20s/HK 20s

*kB side crunch v ups x 10/10 #26

JR high knees 20s/DBU 20s/HK 20s

clean & squat #30 x 8/8

JR high knees 20s/DBU 20s/HK 20s

dL #60 x 10

JR high knees 20s/DBU 20s/HK 20s

*sngl kB hip flexor pulls x 8/8 #18

+

16 mob (hyperbolic stretching level 1 - week 2)

walk/fmob

OMG. I am beat. every. square. inch.

walk 2

+

full body mob

Fiscal Cliffs/Graveyard CCC

11th ANNIVERSARY CLIMB DATE! CCC

Fiscal cliffs: TR: 8*** 

Graveyard: TR: 2 pitch 9, 9 to 4 out of 6 bolts (several attempts)

I really should have taken Friday off. I climbed like garbage today.

LC ladder/15metcon/5JR/walk2/8mob

 should have rested today but oh fucking well.

walk 2

+

Ladders:

sm squat #66:                 10--10--10--10--10

ball 1 leg mtn climber:   8/8-9/9-10/10-9/-8/8

-

pancake dL #30kb:   10--10--10--10--10

kB leg lowers:             8--8--8--8--8

-

kb side lunge #26: 8/8--9/9--10/10--9/9--8/8

ball dB crunches #12: 10-10-10-10-10

-

metcon 15:

pogo #10 x 8/8

side step squat #60 x 12

dBU x 40

snatch #26 x 8/8

r = 4

+

5JR 5/45x6

+

8mob

Plotinus BC

 Climb Plotinus Wall in BC

TR: 10a (mr sandman), the daily grind 10d, smell the coffee 10a, chore boy 10c, 

Lead attempt: snooze button 10a/b = 5 clips to crux (get feet higher on the slope-y rail and go for the thin flake!

TR: snooze button 10a/b

LBS!!! restish: walK2/jr20/mob

 CD16: 133#

Suuuuuuuck. I thought I was doing better than that.

(ノಠ益ಠ)ノ彡┻━┻

And also

(ಥ﹏ಥ)

Sooooo….I’m going to begin tracking at 1900 cal/day

walk2

+

JR20: 10/20

+

BF pancake routine & backbending II