SS402b/wd2/jr20

this went shittily today.....time for a new lifting prog I think (and also a special thanks to CD23)

 

wd2

+

SS402b:

sumo #96 x 12

A - lift #15 x 10/10

1:30

x3

--

good mornings #45 x 12

pistol down leglift 5 squat up x 6/6 #3

1:30

x3

--

goblet squats #40/wv x 12

dip station knee rasie #15 x 10

1:15

x3

--

sngl ham curls #12.5 x 10/10

curtsey #26 x 10/10

1:15

x2

+

JR20 10/20

🥦 December Notes/Lbs

Measurements 12/18 cd10

B = 34

W = 29

H = 36.5

T = 20.5

A = 12

Lbs = 141.8

*cringe* " not quite as bad as I was bracing for but...it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best. it's all for the best.

So just chill out.

Notes:

• See March notes for what went wrong last year.
• 12/19: Change WO prog to 4 work days and three active rest days (TVA/wd2x2/wdx1)
• REMINDER: next program SS403a/b, do 4 week blocks before moving reps or lbs up!

g1

 g1:

L: 7,8,9,10d 1t, 11a 1/4 then lower

TR: 11b

indoor walk30

too snowy 

 indoor walk 30min

G1/5rft1

 G1:

L: 9,8,10b,10d proj 1t, 10c (2t)

TR: 11b

--

5rft1

🔺SS40a/wd2/jr20

 wd2

+

SS402a

elev DL #70 x 10

smith kick back #15 x 10/10

rest 1:30

--

dbl kb swing #40/40 x 12

split squat 17.5s x 10/10

rest 1:30

--

1 leg butt touch squat #3 x 10/10

ballerina sumo #70 x 12

rest 1:30

--

side squat G/#50/wV x 8 (2ea)

1 leg mtn climber x 10/10

`1:30

--

2:30 amrap

L bicycle #25s x 16 alt

hanging cross kick x 8 alt

r = 2

+

5/35x30

TVA/mob/wd2

 Wd2

--

TVA v4.0

Ss402b/wD/jr

   wd2

+

SS402b:

side squat x2ea #50/green/wV x 8 

elev dL #85 x 10

rest 1:15

--

ballerina sumo #70 x 12

split squat #17.5s x 8/8

rest 1:15

--

pistol down/leglift x 5/squat up #3 x 6/6

ball pike x 10

rest 1:15

--

ham curl 12.5s x 10/10

smith kick back #15 x 8/8

1:15

--

+

Jr20 10/20

G1 solo/5rft2

 G1:

Auto: (5min rests)

8, 8. 8, 11c (3rests), 11b (1r), 10c, 10d

Rest=grab easier holds on the route next to it

Bouldering:

V3 cave (3/4+ finished), v3 cave same result

===

5rft2

SS402a/wd2

 wd2

+

ss402a:

good mornings #45 x12

1 leg butt touch squats #3 x 8/8

rest 1:30

--

curtsey #26 x 10/10

goblet #40/wV x 12

rest 1:30

--

sumo #96 x12

A-lift #15 x 8/8

rest 1:30

--

plank bd k2e x 10/10

kB swing #70 x 15

rest 1:30

--

1:15 amrap

Pilates teaser #2.5s x 37 alt reps

G1/5rft1

 L: 7,8,10a, 10d (1t), 11b to last clip and lower, 

TR: 11b (1f!!!)

--

5rft1

Ss402b/wd2

  wd2

+

SS402b:

side squat x2ea #50/green/wV x 8 

elev dL #85 x 10

rest 1:15

--

ballerina sumo #70 x 12

split squat #17.5s x 8/8

rest 1:15

--

pistol down/leglift x 5/squat up #3 x 6/6

ball pike x 10

rest 1:15

--

ham curl 12.5s x 10/10

smith kick back #15 x 8/8

rest 1:15

--

1:45 AMRaP

L-bicycle #2.5s x 40r total

G1/5rft2

 L: 8,9,9,10b clean, 10d (1t)

TR: 11b (2t?)

--

5rft2

JR20/wd2

 wd2

+

JR20 10/40x24

SS402a/wd2

  wd2

+

ss402a:

good mornings #45 x12

1 leg butt touch squats #3 x 8/8

rest 1:30

--

curtsey #26 x 10/10

goblet #40/wV x 12

rest 1:30

--

sumo #96 x12

A-lift #15 x 8/8

rest 1:30

--

plank bd k2e x 10/10

kB swing #70 x 15

rest 1:30

G1/5rft1

 G1:

L: 8,8,8(7?), 10d(1t), 10d(2)

TR: 11b

--

5rft1

jr20/tva/wd2

 wd2

+

jr20 5/25

+

TVA

🔺SS402b/wd2

 wd2

+

SS402b:

side squat x2ea #50/green/wV x 8 

elev dL #85 x 10

rest 1:15

--

ballerina sumo #70 x 12

split squat #17.5s x 8/8

rest 1:15

--

pistol down/leglift x 5/squat up #3 x 6/6

ball pike x 10

rest 1:15

--

ham curl 12.5s x 10/10

smith kick back #15 x 8/8

rest 1:15

Climb

 L: 9,8,8,10d (1t),10d (2/3 lower)

Tr: 11d

🔺SS402a/wd2

 wd2

+

ss402a:

good mornings #45 x12

1 leg butt touch squats #3 x 8/8

rest 1:30

--

curtsey #26 x 10/10

goblet #40/wV x 12

rest 1:30

--

sumo #96 x12

A-lift #15 x 8/8

rest 1:30

--

plank bd k2e x 10/10

kB swing #70 x 15

rest 1:30

SS5rft(2)/wd2

 Wf2

+

SS5rft(2)

Sngl arm row #55 x8/8

Db chest press #25s x10

Rest 1:30

--

Rev plank hold 20s

Hang knee raise/cross kick x 8 total

Rest 1:30

--

F/L raises #12s x 6ea

Skull crushers #12s x 8

Rest 1:30

--

HSCTs x10

Chin-ups x5

Rest1:30

--

5:36 min Amrap:

leg lifts overs x 16/16

An splitter #2.5s  x7

Plank cross kick slider #2,5s x 10/10

Rest 1:30

R= 2

Jr20/TVA/wd2

 Wd2

+

Jr20:10/40

+

TVA 

Ss402b/wd2

  wd2

+

SS402b:

ballerina sumo #70x 10

sngl ham curl mach #10 x 12/12

rest 1:15

--

sm kickback #20 x 10/10

side squat (2ea) #40/green/wV10 x 12

rest 1:15

--

split squat #15s x 10/10

plank reptiles #2.5s x 10/10

rest 1:15

--

elev dL #80 x 10

pistol down/leg lift x5/squat up x 7/7

rest 1:15

========

post WO work:

roll IT 30s ea

roll inner knee 30s ea

JR20/wd2

 wd2

+

JR20: 10/30x30

Climb/5rft1

 L: 7,7,8, 11a (last bolt/no anchors), 10c 1t, 10c

TR:11b

--

5rft1

🌋 November Notes

Measurements 11/3: 

W= 28"

H= 36"

B= 34"

A = 12"

T = 20"

*do these & progress pix every 12 weeks or at the beginning of each new SS40 prog.

Notes:

• Feeling better!! I'm back to crushing the longer jump rope intervals and the longer ones with shorter rest too (up to 5/40 & up to 10/60)
• Sleep seems better when aided where is was getting worse even when aided before. Still not great without aids though.
• Trying for 80oz water + 15-20 more for every hour of exercise.
• BEGIN SS402a & b 10/25
• Added front raise/lateral raises to 5RFTs 
• Bump to 2310 cal on 11/8!!!!! (Macros: 140p/235c/90f)

SS402a/wd2

 Wd2

+

SS402a

glute a-lift #12 x 10 

kb swing #70 x 12

rest 1:30

--

good mornings #40 x 10

goblet squat 10/40 x 10

rest 1:15

--

1 leg butt touch squat x 8/8

plank kick throughs x 12 alt

rest 1:30

--

curtsey lunge #20 x 12/12

sm sumo  squat #96 x 10

rest 1:30

--

Climb

 L:8,8,10b,10d proj mess

Tr:11b, 11c

Jr20/TVA/wd2

 Wd2

+

Jr20: 10/50

+

TVA

JR20/wd2

 wd2

+

JR20 5/25

SS402b/wd2

 wd2

+

SS402b:

ballerina sumo #70x 10

sngl ham curl mach #10 x 12/12

rest 1:15

--

sm kickback #20 x 10/10

side squat (2ea) #40/green/wV10 x 12

rest 1:15

--

split squat #15s x 10/10

plank reptiles #2.5s x 10/10

rest 1:15

--

elev dL #80 x 10

pistol down/leg lift x5/squat up x 7/7

rest 1:15

========

post WO work:

roll IT 30s ea

roll inner knee 30s ea

G1

 8,9,10, 10d (3t), 11a blah, 10c (1t)

SS402a/wd2

 wd2

+

SS402a

glute a-lift #12 x 10 

kb swing #70 x 12

rest 1:30

--

good mornings #40 x 10

goblet squat 10/40 x 10

rest 1:15

--

1 leg butt touch squat x 8/8

plank kick throughs x 12 alt

rest 1:30

--

curtsey lunge #20 x 12/12

sm sumo  squat #96 x 10

rest 1:30

--

2:15 amrap:

L-bicycle x16 2.5s

Leg lift over a 16x16

R= 2

Jr20/wd2

 Wd2

+

Jr20

Climb/5rft1

 Climb

9,9,9,10c/d, 10d (5t), 

TR: 12a

--

5rft1

SS402b (wk4)/wd2

 wd2

+

SS402b:

ballerina sumo #70x 10

sngl ham curl mach #10 x 12/12

rest 1:15

--

sm kickback #20 x 10/10

side squat (2ea) #40/green/wV10 x 12

rest 1:15

--

split squat #15s x 10/10

plank reptiles #2.5s x 10/10

rest 1:15

--

elev dL #80 x 10

pistol down/leg lift x5/squat up x 7/7

rest 1:15

========

post WO work:

roll IT 30s ea

roll inner knee 30s ea

elev (all risers) pancake lie down on bench 2 min

Jr20/TVA/wd3

 Jr20: 10/55x19

+

TVA

+

Wd2

Climb

 L: 9,8,9,10d proj (several takes at crux), 10b, 

TR:12a proj

L: 10a (stiff)

Jr20/TVA/wd2

 Jr20: 5/40

+

TVA

+

Wd2

SS402a/wd2

 wd2

+

SS402a

glute a-lift #12 x 10 

kb swing #70 x 12

rest 1:30

--

good mornings #40 x 10

goblet squat 10/40 x 10

rest 1:15

--

1 leg butt touch squat x 8/8

plank kick throughs x 12 alt

rest 1:30

--

curtsey lunge #20 x 12/12

sm sumo  squat #96 x 10

rest 1:30

--

2:50 amrap:

leg liftovers x 16/16

butt on block pancakek walk overs x 8 alt

r = 2.5

Climb/5rft2

 G1:

L: 7,8,10a, 10d clean!, 11b/c proj (4-5t)

TR: 12a

--

5rft2

Ss402b/wd2

  Wd2

--

Split squat x 8/8 #15s

Sngl ham curls #10 x 10/10

Rest 1:15

x3

--

Pistol down/legliftx5/squat up x 7/7-5/5-5/5

Hanging leg lifts x 10

Rest 1:15

x3

--

Kb side step squat (x2) #40/10/green x 10

Elev dL #75 x 10

Rest 1:15

x3

--

Ballerina sumo #60 x 10

Smith kick back #20 x 7/7

Rest 1:15

x 3

38s CD:

Dip station v-abs = 38

jr20/tva/wd2

 JR20: 10/60?

+

TVA v3

+

wd2

g1

 g1:

L: 9,9,9, 11c-->8, 10d (1t), 10c

TR: a really freaking hard 11d

Ss402a/wd2

  wd2

+

Ss402a (40min CD):

Order: 3,1,4,2

Sb good morning #35 x 10

Smith sumo #96 x 10

Rest 1:30

X3

--

Sb curtsey #20 x 10/10

Plank BD k2e x 8/8

Rest 1:30

X3

--

Kb swing #60 x 12

1 leg butt touch squat x7/7

Rest1:30

X3

--

Glute A lift #10 x 10/10

Goblet squat wV+40 x 8

1:30

X3

--

3:08 amrap:

L-bicycle 2.5s x 16alt

Dip st leg lifts 2.5s x 16alt

Rest 30s

R=2

Spot/5rft1

 Auto:

7,8x2,8x2, 11+ (second to last bolt), 11-, 11-, 10+,10+, 10x2, 10+, 10-

--

5rft1

Row #53 x9/9

90* prone lifts #3s x 20

F/L raises #13s x 6ea (13/13/13/11/11)

Superman late pull-down x 10

Jr1B20/TVA/wd2

 Wd2

+

Jr1b20: 5/35

+

TVA v3

Ss402b/wd2

 Wd2

--

Split squat x 8/8 #15s

Sngl ham curls #10 x 10/10

Rest 1:15

x3

--

Pistol down/legliftx5/squat up x 7/7-5/5-5/5

Hanging leg lifts x 10

Rest 1:15

x3

--

Kb side step squat (x2) #40/10/green x 10

Elev dL #75 x 10

Rest 1:15

x3

--

Ballerina sumo #60 x 10

Smith kick back #20 x 7/7

Rest 1:15

x 3

--

1:38 CD

Plank BD k2e alt

#reos = 18 (9/9)

JR20/tva/wd2

 wd2

+

JR20: 5/30

+

TVA v3

g1/5rft2^

 g1:

L: 8,9,10a, 11b (1/2 - finish on 6), 11a (1t at last clip)

TR: 12a (blue - by patrick) NEW TR PROJ!!!!

--

5rft2

row x 8/8 #55

rev plank hold 20s #10 plate

Front raise/lateral raise #12s x 6 each (total 12 reps)

HSCTs x 10

SS402a/wd2

 wd2

+

Ss402a (40min CD):

Order: 3,1,4,2

Sb good morning #35 x 10

Smith sumo #96 x 10

Rest 1:30

X3

--

Sb curtsey #20 x 10/10

Plank BD k2e x 8/8

Rest 1:30

X3

--

Kb swing #60 x 12

1 leg butt touch squat x7/7

Rest1:30

X3

--

Glute A lift #10 x 10/10

Goblet squat wV+40 x 8

1:30

X3

--

3:20 amrap:

Leg lift overs x 16/16

Ball pikes x 8

1min rest 

R=2

CCC Cats v Dogs

 L: 7, 8+, 8, 9

💀 October Notes

*No lbs this month.

Notes:

• Calorie BUMP! 10/10 2150
• Started working with RD: Briana (macros assigned= 140P/225CHO/80F ~ 2150 cal)
• Finished cardio taper mid-October
• Begin new progressive overload prog 10/24 ((ss2a &2b)) for 12 weeks. Up lbs every 3-4 weeks.

PROGRESS PIX 10/12/22 

🔺JR1B20/wd

 JR1B: 10/50x20

*1B = include 1 set of  every other round is a burpee (total: 2 sets of burpees)

+

wd2

Jr20/Tva /wd2

 jr20:10/40

+

TVA v3

+

wd2

Ss402b/wd2

 Wd2

--

Split squat x 8/8 #15s

Sngl ham curls #10 x 10/10

Rest 1:15

x3

--

Pistol down/legliftx5/squat up x 7/7-5/5-5/5

Hanging leg lifts x 10

Rest 1:15

x3

--

Kb side step squat (x2) #40/10/green x 10

Elev dL #75 x 10

Rest 1:15

x3

--

Ballerina sumo #60 x 10

Smith kick back #20 x 7/7

Rest 1:15

x 3

G1/5rft1🔺

 L: 8,9,10a,11a (aid climb on top panel two anchors), 10b lead wall, 10c

TR: new 11c/d? Orange

---

5rft1🔺:

Row x8/8 #55

Prone 90* rows #3s x 20

Front raise/lateral raise #12s x 6 each

Superman lat pulldown blue x 10

JR20/TVA/wd2

 JR20: 5/30

+

TVA v3 (see pages)

+

wd2 

g1

 G1:

8,9,9,10d?, 11a (2 takes no finish), 10c?

TR: 11b (I'd call this a c actually)

🔺SS402a/wd2

 Wd2

+

Ss402a (40min CD):

Sb good morning #35 x 10

Smith sumo #86 x 10

Rest 1:15

X3

--

Sb curtsey #20 x 10/10

Plank BD k2e x 8/8

Rest 1:15

X3

--

Kb swing #60 x 12

1 leg butt touch squat x7/7

Rest1:15

X3

--

Glute A lift #10 x 10/10

Goblet squat wV+40 x 8

1:15

X3

--

5:24 amrap:

Leg lift overs x 20/20

Knee hugs #26

Rest 1m

R=3

JR20

 JR20: 10/20x40

Ss40/wd2

 Wd2

+

SS40:

3r:

Sngl dL #40 x 11/11

Smith squat #70 x 12

Rest 1:15

--

3r
Step ups #30 x 11/11

Hyd/ext green x 9/9

Rest 1;15 min

--

3r

Pancake dL #29s x 12

Elev glute press sngl #25 x 9/9

Rest 1:15

--

3r

ball pikes x 10

Archer squat #10 x 8/8

Rest 1:15 min

Animal World/5rft2

 L: 8, 9, 9+ attempt (3/5 bolts)

--

5rft2

Jr20/TVA/wd2

 Wd2

+

Jr20:10/30x30

+

TVA v3

35ss/jr5/wd2

 Wd2

+

35ss:

assit'd pistols #5 x 6/6

ham ball roll ins x 12/12

3x

rest 1m

--

sb lunges #30 x 11/11

kB fig 8 squat #45+10wV x 20

3x

Rest1m

glute press & abd y & green x 12

Hang leg lifts x 8

X3

Rest 1m

Pistol down/leg lift 5 ~ 8/6/6t

Elev dl #70 x10

X3

Rest 1m

+

Jr5: 10/45

Jr20/TVA/wd

 Wd2

+

Jr20 10/40

+

TVA v3

G1/5rft1

G1:

L: 8,9,10a,11a proj complete!, 11a (2t!) proper finish,10c

TR: 11d

--

5rft1 

Ss40^/wd2

    wd2

+

SS40:

4 rounds:

Smith squat #60 x 12

Elev glute press sngl #25 x 9/9

Rest 1min

--

3r

Hyd/ext green x 9/9

Sngl dL #40 x 10/10

Rest 1;15 min

--

4r

Pancake dL #29s x 12

Archer squat #10 x 8/8

Rest 1min

--

3r

Sb step ups #30 x 11/11

plank cross kick x 2 alt

Rest 1:15 min

Total time: 40:41

G1/5rft1

 G1

L: 8,9,10a, unsent my 10d proj 🙄, 11b clean, 11a (4-5t plus assist to anchors

--

5rft1: (see pages)

Jr20/TVA/wd

 Wd2

Jr20 10/20

TVA³

Performance park family climb

 L:9, 10c (2 bolts a few attempts), 10a (2b)

Tar: 10a

10min AMRAPx3/jr10/wd2

 wd2

10amrap:

assit'd pistols #5 x 6/6

ham ball roll ins x 12/12

rest 45s

r = 5

sb lunges #30 x 11/11

kB fig 8 squat #45+10wV x 20

rest 45s

r = 4

glute press & abd blue & green x 10

dip st. straight leg lifts x 10

rest 45s 

r=5

+

jr10: 10/35x14

Jr20/TVA/wd2

 Wd2

--

JrB20: 5/25

+

TVA v3

G1/5rft2

 G1:

L: 7,8,9,10d proj done, 11b (1/2), 10c

TR: 11c proj?

--

5rft2

g1/5rft1

 g1:

L8,9,9,10d (1t), 11a (3t), 10d, 

TR: 11c

--

5rft1

ss40/wd2

   wd2

+

SS40:

3 rounds:

Smith squat #60 x 12

Elev glute press sngl #25 x 9/9

Rest 1:15 min

--

3r

Hyd/ext green x 9/9

Sngl dL #40 x 10/10

Rest 1;15 min

--

3r

Pancake dL #29s x 12

Archer squat #10 x 8/8

Rest 1:15 min

--

3r

Sb step ups #30 x 10/10

plank bd k2e x 8/8

Rest 1:15 min

Shelf weekend!

 2150 toasty corner

7,8 (release),9+ (me lead)

Cactus:

Crynoid corner 7, southern belle 8 re-lead, 9 Kodachrome (me lead), La choya Jackson 8+ 2/3 lead then lower -- rained out

Sunday:

Rained out :(

💋 September 2022 Notes

LBS:

Lbs (cd17) 9/8: 133.8

Lbs 9/29 (CD10): 134.6??? (re-try cd16)

Notes:

• Continue cardio -5min every week, add those minutes to lift program
• BAD IDEA FOR WINTER PROG = lifts for 20min/20 min metcon. Don't ever do this again!!!
• Hold calories at 2050 until taper is done and depending on 10/6 lbs.
• PROG IDEA = do 12 week cycles and up weights at week 3, up reps at week 6, up sets at week 9
• Should be done with cardio taper by week of 10/10

TVA/jr20/wd2

g1/5rft2

 g1:

L: 8,8,9,11a proj finsihed!, 11b clean, 11a(?) 1t, 10d

TR: 11d 2t

==

5rft2

SS40/wd2

  wd2

+

SS40:

3 rounds:

Smith squat #60 x 12

Elev glute press sngl #25 x 9/9

Rest 1:15 min

--

3r

Hyd/ext green x 9/9

Sngl dL #40 x 10/10

Rest 1;15 min

--

3r

Pancake dL #29s x 12

Archer squat #10 x 8/8

Rest 1:15 min

--

3r

Sb step ups #30 x 10/10

plank bd k2e x 8/8

Rest 1:15 min

--

Last minute = 2 sets bottom pistol leg lifts x10/10

JR20/wd2

 JR20: 10/25

+

wd2

Tri-set x 2/JR15/wd2

 wd2

Trisets:

12:30 AMRAP:

assit'd pistols #5 x 6/6

ham ball roll ins x 12/12

sb lunges #30 x 11/11

r = 4

12:30

kB fig 8 squat #45+10wV x 20

glute press & abd blue & green x 10

hanging knee raise/cross kick x 6 total

r = 4

+

jr15: 10/30x23

Green Mtn Hike

 Green Mtn Hike 4mi

Jr20/wD/tva

 Wd2

Jr20 10/20

Tva

Spot/5rft1

 Auto:

7, 8, 9, 11, 12 (1/3)>11-, 10+/11-, 10x2, 10x2

Cave problem: x3 (second to last move each time!)

Assorted bouldering 

850-1035

--

5rft1 

SS40/wd2

 wd2

+

SS40:

3 rounds:

Smith squat #60 x 12

Elev glute press sngl #25 x 9/9

Rest 1 min

--

3r

Hyd/ext green x 9/9

Sngl dL #40 x 9/9

Rest 1 min

--

3r

Pancake dL #29s x 12

Archer squat #10 x 8/8

Rest 1 min

--

3r

Sb step ups #30 x 10/10

Dip station knee raise #15 x 12

Rest 1 min

--

3:45 amrap

piltaes teaser #2.5s x 16 alt

plank slide cross kick x 8/8

r = 2.5

wd2

 wd2

SS40!/wd2

  Wd2

40min CD:

3 rounds:

Smith squat #60 x 10

Elev glute press sngl #25 x 9/9

Rest 1 min

--

3r

Hyd/ext green x 9/9

Sngl dL #40 x 9/9

Rest 1 min

--

3r

Pancake dL #27.5s x 12

Archer squat #10 x 7/7

Rest 1 min

--

3r

Sb step ups #30 x 9/9

Pike ball roll ins x 10

Rest 1 min

--

4min armap to 40min!

leg lift overs x 16/16

hanging windshield wiper abs x 6 total

r = 3

Ccc - canal zone

 Ccc Canal Zone

L9- made in the shade to last clip and lower...yuck

TR 10a Panama red - meh

TR 10b lambada LEAD IT NEXt TIME!! 💕

WD/jr2/tva

 Wd2

Jr20: 10/30

TVA

Ss35/jr5, wd2,

 Wd2

35min CD:

3 rounds:

Smith squat #60 x 10

Elev glute press sngl #25 x 9/9

Rest 1 min

--

3r

Hyd/ext green x 9/9

Sngl dL #40 x 9/9

Rest 1 min

--

3r

Pancake dL #27.5s x 12

Archer squat #10 x 7/7

Rest 1 min

--

3r

Sb step ups #30 x 9/9

Pike ball roll ins x 10

Rest 1 min

Spot/5rft1

 Spot:

L: 7,8,10-,10,11 (lower 3rd from top), 11-, 10

+

5rft1

Wd2/jr20/TVA

 Wd2

+

Jr10/20x20

+

TVA (2 rounds only)

g1/5rft2

 g1:

L: 8,9,10a, 10c, 11b (3t), 11a (2t), 

TR 11a

--

5rft2

wd2/JR20

 wd2

+

JR 10/35x27

wd2/10/10amraps/jr20

 wd2

10min AMRAP A:

kb figure 8 squat #40/10 x 20 alt

band abd & press black x 12^^

dip stations straight leg raises x 10

r = 5

10AMRAP B:
weighted asst'd pistol #5 x 5/5

sngl ham roll in on ball x 10/10

sB st. lunges #30 x 10/10

r = 4

+

JR 5/25x40

wd2/jr20/tva

wd2

+

JR10/30x30

+

TVA

wd2/off

sore legs from yesterday so I'm going to take rest today instead of tomorrow

 wd2/off

wd2/SS30+JR10

 wd2

SS30min:

10min amrap A:

smith bb squats #50 x 10

sngl leg elev glute press #25 x 8/8

rest 45s

#r = 5

-

10AMRAP B:

wV archer squats #10 x 6/6

pancake deadliftr #25s x 12

rest 45s

r = 4

-

10min AMRAP C:

ball pikes x 10

band hyd/ext green x 8/8

r = 5

+

JR10: 10/40x12

G1/5rft2

L: 8,9,10a,11b (4t), 10d

TR: 11b

🥓August Notes 2022

Lbs: 

8/10: 131.6

Notes:

• 7/11-9or10/11: bump 100 cal to 1950 (stay until lbs on 8/10)
• I totally F-ed up on vacay in Durango. I should have done a deload and instead I did 15/15. 
• Only up .6lbs so 8/11 BUMP UP to 2050!
• No more plyos in workout
• Start cardio taper early 8/22 (do -5min every TWO weeks since I'm also upping calories too)
• On the taper day, switch to supersets workout (6-7min amraps/2 ex each)
• DELOAD WEEK: 8/22 (next: 11/21)
• Abbie's example: bump to 2400 and hang out until biofeedback improves. then 10% deficit @ 2100 + 15,000 steps a day

IDEA:

Progressive overload prog:

Week One: 3 sets/8 reps/1 min rests

Week Two: 3 sets/8 reps/1min rests

Week Three: 3 sets 10 reps

Week 4: 3/10

Week 5: add 5-10lbs

week 6: stay at 3-10 w/ new weight

week 7: 4/8

week 8: 4/8

wd2/JR20

 wd2

+

JR: 10/20x40

Avalon

 L: 7 slab yuck

TR: 8+ Tomb of sorrows?

L: 9+ dance with the dead

TR: 10c to the left of dance with the dead

L: 10c dominator *new proj* 3t

wd2/12min TB

 wd2

+

12min AMRAP:

kB squat/leglift #60/green x 12 alt

plank knee drops x 8/10/8

elev dL #75 x 10

kb snatch #26(1)/30(2) x 10/10-8/8-8/8

#r = 3

wd2/12min TB

 wd2

+

12min amrap:

smith squat/calf raise #50 x 10

ham ball roll ins x 10/10

dip st. knee raises #15 x 10

plank pu/row 1/1 #25s x 8

r = 3.75

wd2/tva

 wd2

--

tva

G1

 G1:

L: 8,9,10a, 11c (to 6th clip), 11a (3/4), 10d,

TR: same 11a, 

L: 10d, 10c

 

Wd2/12min amrap

 Wd2

+

12min amrap:

Dbl elev glute press #55 x10

Ab splitters x 10

Unilateral ballerina sumo #50/10 x 10/10

Kb swing #50 x 20

#r= 3.5

10UPamrap/5rft1/4x4s

 No climbing today. Kids are sick. efffffff

2min warmup

10up Amrap:

3 pull-up/4transformer pu/3 chin ups/4 transformer ~ 2 sets

Bird dog x 8/8 #2.5s

Pilates dead bug #2.5s x 20alt

Front raise/side raise #12s x 6

R= 3

+

5rft1 (see pages)

+

4x4s ~ 4 sets 

🔺 BEGIN JR TAPER: wd2/SS25/JR15

 wd2

7min amrap 1:

sngl leg dL #40 x 10/10

Weighted archer alt x 16 #18/10/8

rest 30s

r = 3

6min amrap 2:

frog slide ins x 10

band hyd/ext (green) x 8/8-7/7-6/6-5/5 

rest 30s

r = 4

6min amrap #3:

BB squats #55 x 10

sngl leg elv glute press #25 x 8/8

rest 30s

r = 3.5

6min amrap #4

elev dL #75 x 10

hanging cross kick (1/1)/leg lift 1 x 6

r = 3.5

+

JR15 10/25

wd2

efffffing tired. 😫

 wd2

WD2

 WD2

G1/5rft2

 G1 climb:

L: 7,8,soft 10a, 11b (1t), 10d (3t?), hard 10b, 10b

--

5rft2: see pages

wd2/LADAM/JR20

 wd2

+

LADAM20

ugi butt touch #10(2r only): 5/5------------>

prone frog and (blue/#20s): 8-10-12-10-8

11:31amrap:

upsidedown leg press #50 x 8/8

sb good mornings #12 #35

TRX box plank opp arm/leg ext x 8/8

sb curtsey lunge #35 x 8/8

r = 3

+

JR20: 10/35

G1/5rft2

 G1

L: 8,8,10a, 10c,11a, 10c, 10d

--

5rft2 - see pages

JR20/TVA/wd2

 JR20: 10/20

+

TVA

+

wd2

wd2/LADAM20/JR20

With COVID in the house I'm moving cautiously through this....trying not to push too hard and get sick!

 

wd2

LADAM20:

dbl elev glute press #55:         10-11-12-11-10

wall ball 1 leg squat #10wv: 5/5-6/6-7/7-6/6-5/5

12:27 AMRAP:

Ball pikes x 10

sB step ups #35 x 8/8

Band Abd & press (black) x 10

wide leg dB dL #25s x 10

r = 3 3/4

+

JR20: 10/30

wd2/TVA/JR20

 wd2

TVA

JR20 10/20

wd2

 walk 2

G1 climb/5rft1

 L: 8, easy10a, 11b 2/3>10b finish

TR: 11d, 11c, 11c

L: 10d/11a

--

5rft1

wd2/LADAM/J20/LBS!

 8/10 LBS: 131.6! * bump to 2050/cal a day and hold here while tapering JR out

wd2

--

2min wu

LADAM20:

split squat kb fwd lean #30: 7/7-8/8-9/9-8/8-7/7

alt archer #10wV:                 8--10--12--10--8

12:39 AMRAP

lunge back pass #40 x 16alt

1 leg mtn climbers on ball x 8/8

wV side lunge jumps #10 x 20

sngl leg ham roll ins x 8/8

r = 5.5

+

JR5/35

CLimb G1

 L: 7,9,10a, 11b CLEAN!, 11b (1t), 11a (1t)

wd2/JR20/TVA

 wd2

--

jr20 5/25

+

TVA

wd2/LADAM20/JR20

 wd2

LADAM20:

glute A-lift #10:        10-12-14-12-10

band assist pistol #5: 5/5----------->all

10:35 AMRAP

kb swing #50 x20

squat jack/jump tuck x 10

dip station knee raises #15 x 10

Sumo ballerina squat #60 x 10

r=4

+

jr5/40

wd3

 walk dog 3 mi

BC climb

BC CLIMB!

Solaris

L: 8,9,10b!!!! FINSIHED! not clean but finsihed, 9

 

wd/JR/tva

 wd

JR20

Tva

wd2/LADAM20/jr20

 wd2

--

2 min warm up

LADAM:

sngl glute p #30: 8/8------->all

air lunges:           6/6------->all

11: AMRAP

sb lunges #35 x 8/8

plank slider cross through kick x 8/8

single leg dL #40 x 9/9

low jump squat to jump lunges x 16 alt

r= 3+

+

jr5/35

G1/5rft2

 G1

Lead: 7,8,9,11a proj completed! 11b clean, 10d,10d,10b

--

5rft2 (see pages)

Wd2/Jr20/TVA

 Walk 2

Jr 10/20

TVA (add right cobra squeeze 20s)

wd2/LADAM20/jr20

Exhausted. 😪

 wd2

+

LADAM20:

archer slide/pistol slide:             4/4-------------->all

smith bar glute kick back #20:  8/8-7/7-6/6-5/5-4/4

7: AMRAP

elev sumo #60+10wV x 8

sb good mornings #35 x 10

1 leg mtn slider x 8/8

r=3 2/3

+

JR5/25

👙July 2022 Notes

  LBS:

7/6 (cd10) 131.4

Notes:

• Not ready for another deload so switch to 15/15 vacay schedule x 6!!
• 6/28-7/10: bump 100 cal to 1850 cal.        ✅ weight stable
• 7/11-10/11: bump 100 cal to 1950 cal stay here 2 months? (take lbs 8/4 or 8/10 and see whether to stay up bump up)
• find lowest weight and do this calculation to find new reverse diet target: lbs x 14 = low end of range & lbs x 16 = high end of range. (Based on 131: 1834-2096)

wd2/LADAM20/jr20

 wd2

+

LADAM20:

elev one leg squat:                     7/7----------->all

elev abd & [p (black + 4 r tot): 10-12-14-12-10

12:10AMRAP

BB DL #80 x 10

side jump lunges #10 x 20

pilates teaser #2.5s x 16 alt

smith squat #50 x 10

r = 4

+

jr20 10/30

G1/5rft1

 L: 7,9,10b, 11a (1t), hard 10c (1t), 10b, 10c, 10a

+

5rft1

(See pages)

wd3

 wd3

BC Cascade Crag

 SLOPPY AS SHIT LEAD: 5.8 raincheck

TR: 10b, 9 (mixed)

wd2/LADAM/JR20

 wd2

LADAM20:

smith 1 leg squat;             6/6---------->all

dbl elev glute press #55: 10-11-12-11-10

13:15 AMRAP:

donkey kick jump/kick through x 8/8

wide leg kB dL #60 x 10

dip st. leg lifts x 10

side step squats #50+green band x 10

r = 3.5

+

JR20: 10/20x40

🏖️Upper Body & Abs Inferno #5/JR15

wd2

2rft or 15min:

hanging windshield wiper x 2/T2B x2 ~ 5 sets

HSCTx2/dynamic pu x 2 ~ 5 sets

pullup/chin up #10wV ~ 4 sets

pigeon 1 leg slide in/1 leg mnt slider x 10/10

wall plank jump up/diagonal touch down/leglift x 10 alt

#r = 2

+

JR15: 10/50x15

🏖️TVA

 TVA only x 4 rounds

🏖️15min AMRAP LO/15JR

 2 min warm up

15min AMRAP:

sb curtsey lunges #30 x 10/10

twisted climbers x 20

band hyd/ext

sumo ballerina squat #30/green x 10

plank knee tuck/twist x 5/5/5/5

jump lunges x 20

r=3

+

JR15: 5/25x30

🏖️ Climb Cascade Canyon

Garden of Eden (Pool Wall)

L; 9

TR: 11+

L: 9

Genesis Wall:

L: 10a, 10 (to second to last bolt)

TR: same 10

😍

🏖️15AMRAP UP/JR15

 2 min warm up

15min amrap:

Sb curl to press #30 x 10-8-6-4-2

Rev plank leg lift: 20-18-16-14

Inv trx row: 10-8-6-4

Commando pu: 10-8-6-4

Superman lat pull down blue: 10/8/8/8

Plank reptiles: 8/8-6/6-4/4-4/4

&

15JR 10/35x20

🏖️15AMRAP LO/15JR

 2 MIN warm up

15min AMRAP:

sb jax #30 x 12

knee hugs x 15

pistol x 5/5

sngl leg dL #30 x10/10

plank kick tap foot x 16alt

#r = 3 1/5+

+

JR15: 10/50x15

🏖️JR20/TVA

 jr20: 10/20

+

TVA (no mob)

wd3

 walk 3 mi

Climb g1/5rft2

 Climb:

L: 8,9,10a, 11a (2t), 11a clean, 10c/d, 10d

5rft2: see pages

wd2/LADAM/jr20

 wd2

+

glute abd + press (black): 12-14-16-14-12

air lunges:                          6/6---------->all

13:49 AMRAP

sB static lunges #30 x 8/8

kb swing #50 x 12

L-sit 20s hold

3 mtn climber/front kick #10s x 10

r = 4+

+

jr5/40

Home Climbing WO/jr20/5rft1

jr 5/30

+ 

climbing wo

4x4 0lbs
rest 4 min
4x4 10lbs wV
           ^^1 left/1 right/2 diagonal
rest 4 min
4x4 10lbs wV
rest 4 min
4x4 10lbs wV

+

5rft1

row #55 x 7/7

prone 90* row #20s x 20

SLPD blue x 10

wd2/jr20/tva (only)

 wd2

+

jr 5/50

+

TVA only x 4

wd2/LADAM20/jr20

 wd2

+

pistol:                5/5----------------->all

side lunge #25: 8/8-9/9-10/20-9/9-8/8

9:38

plank slide cross kick through x 8/8

sumo jump to jump tuck x 12

sngl leg dL #40 x 8/8

r= 3 2/3+

+

JR5/25

JR20/climb/5rft2

 630 am - Jr20 10/20

------

940-1140

Climb @ spot - solo prog (5min rests)

Autobelay: 7, 8x2, 10, 12-yellow (4/8 clips), 12- same (5/8 clips), 12- green (4/8?), black 12 nope, 10+, 10 again

Bouldering: 3 dots slight over hang, 3 dots more overhung (1/2), YUCK ✖️✖️✖️ 

Autobelay: 11, laps on a 9 (x3), laps on a 9 (x3)

+

5rft2:

Row x 8/8 #53

Rev plank hold 21s

HSCTS x10

wd2/JR20/TVA

 wd2

+

jr20 5/45

+

TVA+mob: https://www.instagram.com/p/CYwXvCrF7hk/?igshid=YmMyMTA2M2Y= (some of them)

wd2/LADAM20/jr20

 wd2

+

LADAM20:

archer slide/pistol slide: 5/5-4/4-3/3-2/2-1/1

hyd/ext w/ green band:  7/7-8/8-9/9-8/8-7/7

9:54 amrap:

db wide leg dL #25s x 10

trx box plank opp arm/leg ext x 8/8

curtsey to hop up #10wV x 7/7

smith squart #50 x 10

r = 3.33

+

JR20: 5/30

*rest: wd3

walk dog 3 mi

LADAM/JR20/wd2

 2 min warm up

LADAM:

elev surrender squat #10:      5/5---------->all

sB elev dbl glute press #30: 10-12-14-12-10

11: AMRAP

smith sumo squat #76 x 10

dB jump lunge kick #10s x 10 alt

Plank knee drops x 8/8

kB elev dL #70

r = 3 3/4

+

jr 10/50

+

wd2

Climbingg1

 L: 8,9,10a,11b clean,10c,10d, 9

--

5rft2??

🥨 June Notes

No lbs due to travel.

Notes:

• Return to 20min LADAMx2, JR20 x 4, climb/5rftx2 on 6/20
• eating 1750 6/18-6/27 was not successful. I need more food.
• eat 1850 6/28
• 1/2cup cho with each of the 4 meals
• Were my sleep gummies giving me brain fog or was it how tired I was!? I am remembering things super well now.

wd2/jr20/tva

 wd2

+

jr10/35

+

TVA + mob: https://www.instagram.com/p/CbDJz1vLYP0/?igshid=YmMyMTA2M2Y=

BC - Avalon

 1st tier:

L: 9+, 9

TR: 10b, 11b, 10c

Wd2/jr20/tvamob

 Wd2

+

Jr 10/45

+

TVA + iG hip: https://www.instagram.com/p/CfPARbyrbco/?igshid=YmMyMTA2M2Y=

wd2/LADAM20/jr20

 walk dog 2

+

LADAM: 20min CD

ladder: 

roll back/pistol up/down:   5/5-6/6-7/7-6/6-5/5

clam/extension lifts green: 8/8-7/7-6/6-7/7-8/8

7:04 amrap:

tip toe sumo squat #60 x 10

jump squat/side lunge heel lift x 10 alt

sngl ball ham roll ins x 8/8

side plank bttm knee to elb x 8/8

r = 3

+

JR20 5/25

*rest: wd3

 walk dog  3+ mi

wd2/tva/jr20

 wd2

+

jr20: 10/50

+

TVA/mob

Climb g1

 Climb

L: 8,9,9,10d clean, 11b (1t), 10d (1t), 11a clean (soft)

Wd2/LADAM20/jr20

 Walk dog 2

+

LADAM20: 

Ugi butt touch sngl leg sqt x     5/5----------->all

Dbl elev (5r) glute press #25^ x 14-16-18-16-14 

12:45 amrap:

Sb static lunges #30 x 10/10

Single dL #40 x 10/10

Plank oblique slide ins x 16alt

Ninja jump tucks x 10

#r = 3

+

Jr5/25

Climb: Autobelay/5rft1

 Climb:

Wellllll shit. 50% of the autobelays are out of commission. Go figure. SPOT!!! 🤬

12-142pm

Auto: (5min rests)

5.6/7 up, same 6/7 up & down, 10-/10, 

Random partner TR!!!!!!!! 10-, 11-, 11

Auto: 11+/12? (2/3 finished), 10, 11+/12 same (3/4 finished!)

+

142-2: 5rft1 

row #53 x 8/8

prone 90* rotations #3 x 20

superman lat pulldowns blue x 10

wd2/JR20/tva

 wd2

+

jr10/40

+

TVA + IG mob (the physiofix)

🔺NEW WO SCHED & wd2/ladam20/jr20

🔺NEW SCHEDULE:

• 2 LADAMS/JR20 a week
• 2 climbs/5rfts a week
• 2 JR20/TVAs a week
• 2 mi walk x 4 
• 3mi on rest day x 1

walk2

20amrap;

alt archer squat #10 wv: 8-10-12-10-8

band abd&P (green):     20-18-16-14-12

12:53 amrap:

dip st single leg raises #2.5s x 16 alt

ankle weight jump squat/leg abd #2.5s x 16 alt

kb swing #40 x 20

sb step ups #20 x 8/8

r= 3.25+

+

jr10/30x30

JR20 (end vacay wo schedule)

 JR20: 10/20

LADAM20/5rft2

 Walk2

--

2min warm up

Ladder:

Pistol slides x 5/5 all

Sngl elev flute press #10: 8/8-9/9-10/10-9/9-8/8

11:35 amrap:

Fig 8 squats #40 x 16alt

Ball pikes x 10

Elev dL #50 x 12

Mtn climber3/front kick1 x 8 alt

#r = 4

+

5rft2 (modified1)

 row #50 x 8/8

Rev plank hold x 20s

HSCTs x10t

🏖️ TVA

 TVA/rest day today

Travel day tomorrow

🏖️ TB20/5rft1

 2 min warm up

20

Amrap20:

Pistol to dL x5/5 (use blox)

Squat hop to lunge hop x 16 alt

Band side step squat/calf raise @ bottom x 10/10 (l.grn+blue)

Pull-ups x 6

Side plank hip dip/leg lift tap f/b x 5/5 (l.grn)

Plank knee tuck/twist x8/8

#r= 3 1/6

+

5rft1

Band seated row (l.grn+black) x10/10

Prone 90* rotations yellow x 20

SLPD blue x 10

🏖️jr20

 Jr20 5/40

🏖️ Tb20

 2 min warm up

20min amrap:

Curtsey to Squat x 16alt 

squat jump/side lunge touch x20

Sngl dL x 20/20

Plank reptiles x 10/10

Pilates teaser x 20 alt

Archer squat x 8/8

#r =3.33

🏖️ JR20

 5/35 jr 20

🏖️ TB20/5rft2

 2 min warm up

20amrap: 

Plank cross kick under x 20alt

Side plank hip dip x 10/10

Surrender jump ups x 6/6

Purple band standing hip thrust x 20

Static lunge hops x 10/10

Lunge back/knee up x 10/10

Dynamic squats x 20

R= 4

+

5rft2:

Seated band row x10/10 blk&l.grn 

Rev plank leg lifts x 20 alt

HSCTS x 10

🏖️ JR20/hangboard

 Jr20: 5/30

+

Hangboard

5s on/3off x 5

1 min rest brown sets

5-6sets: 4/4/3/4/4/4 (fingers)

🏖️ TVA/mob

Rest day: TVA with IG mob

https://www.instagram.com/p/CebqA7mJZho/?igshid=YmMyMTA2M2Y=

🏖️ JR20/hangboard

 Jr20: 10/50

+

Hangboard:

5 sets/5rounds 5on/3off, 1 min rest between sets 

🏖️ 20min TB

 2 min warm up

20amrap:

elbow side plank leg lifts x 10/10

pogo jump ups x 10/10

curtsey lunges x 20/20

L-sit leg lifts alt x 20

1 arm kneeling pu x 5/5

air lunges x 8/8

#r = 2.33

🏖️ JR20

 JR20: 10/40x24

🏖️ TB20/5rft2/3mi

 2 min warm up

20amrap:

Archer squat slides x 8/8

Ab splitter x 8

Pike sliders x8

Purple band dL x 20 (added black band on 2nd r)

 sumo squat/jump tuck x 20

#r = 4

+

5rft2:

Seated band row (black& yellow) x 10/10

Rev plank knee tucks x 20/20/18/18/18

HSCTs x 10

+

3 mi hike to volcano

🏖️ JR20/hangboard/5mi

 JR20: 10/30

+

hangboard

5 on/3 off x 4 rounds 2

    - 2 rnds 4 fingers, 1 round 3 fingers, 1 4 fingers

+ 

5mi hike to ha'ena (shipman's) beach on puna  trail

🏖️ Deload week: HAWAII 5/26-6/1

 5/25:

OFF - travel day

=====

5/26: 

2min WU

12min Body #28

12amrap

1. 10 reps - Flying Burpee
2. 20 reps - Sumo Jump Squat / Leg Lift - ALT
3. 40 reps - Side Crunch - (L x20)(R x20)
4. 10 reps - Commando Push Up

R= 2.5

=====

5/27:

TVA/8mob

======

5/28:

2 min warm up

10/30x18

frog slide push up

1 arm table row L

1 arm table row R

air lunge (knee tap on g) alt

abd + press (lite green + blue)

palm to ground side lunge jumps

=======

5/29:

TVA/mob

=======

5/30:

12min body #12

12amrap+:

knee hug x3/rev burpee x 10

bk lunge/knee up foot tap/jump up x 10/10

plank cross knee drop alt x 20

twisted plank jump (1ea)/jump up x 10

r = 2.5

*hangboard doesn't work with these doors so I guess I'll try at the next place later this week!

====

5/31:

Tva/mob

====

6/1:

2 min warm up

12min amrap

10/50x12:

alternating pistols (w/ blocks)

1-2-3 climber/kick

dyn band squats blue

k2e planks 1/2L, 1/2R

+

5rft1 

single row x 8/8 (dbl red long band)

90* rows yellow short band x 20

superman lat pulldowns blue x 10-12

🦊May Notes

 Lbs:

131.2!!! (taken between cd10-17)

It's small (.4) but I'll take it! I'd love to at least hit 130 for the summer.

Notes:

• NUTRITION began 4/22 = 1700-50 (continue to vary calories a bit. some low days, a high day etc)
• HAWAII WO PLAN: 
• begin with 12 min deload week
• 20min/d x 6wk!!!! (+ TVA mob x 2/fingerboard x 2/5rftx2) Focus on protein. Eat only when hungry. Don't worry about everything else.
• CHANGED WO FORMAT CONT'D: Ladder (1 glute/1 pistol prep ex) + AMRAP (plyo, core/up combo, glute, anterior leg ex)
• AND tapering out 3rd WO but keeping 4th JR20

LADAM/JR20/wd2

 wd2

+

ladder:

Pistol down/roll back/pistol up x 10alt ---->all

DB gluten kickback #25 : 8/8-9/9-10/10-9/9-8/8

Then...

9:01 min AMRAP

Sb step ups #35 x 7/7-6/6-5/5

Reptile sliders #2.5s x 10/10

Side lunge #20 x 8/8

R= 3

+

JR20 10/30x30

Climb/5rft2/wd2

 climb:

L: 7,9,10a, 11b (1t), 11a proj COMPLETED

TR: 11d (2/3 up), 11c

--

wd2

+

5rft2 (see pages)

wd2/jr20

 wd2

+

jr20: 10/60

wd/TVA

 wd2

--

TVA/8mob (see pages)

Climb/5rft1

 Climb:

8,9,10a,11b proj (1t), 11a (1), 

TR: 11d, 11c

--

5rft2 (see pages)

LAdA/jr20/wd2

 Wd2

+

Ladder:

Sngl elev glute press #20: 7/7-8/8-9/9-8/8-7/7

Elev 1 let squat:               5/5---------------> all

Then..

11:16 amrap:

3 jump lunge kick #10s x 8

Band hyd/ext green x 8/8

Sngl leg ball pikes x 10 alt

Sb squat #55 x 10

R= 3

+

Jr20 10/50

wd2/jr20/tva+mob

 wd2

jr20: 10/20x40

TVA/mob (see pages)

climb/5rft2/wd2

 Climb:

L; 7, 9, 9, 11b proj (1t), 11a (3 t lower from last clip)*

*f-ing 11a's man.

TR: 11c, 11b

--

wd2

+

5rft2 (see pages)

wd2/LADAM/JR20

 wd2

+

ladder:

elev dL #75^:     8--10--12--10--8

band pistols #5: 4/4-5/5-6/6-5/5-4/4

12:37 amrap

ballerina sumo #60 x 10

burpee x 10

wall sit/abd green x 15

pilates teaser #2.5s x 16 alt

r= 4

+

JR20 5/45

hike

hike

LADAM/JR20/WD2

 wd2

+

Ladder/amrap 20

smith elev step up #40 x7/7------->all

kb fwd lean split squat #30: 8/8-9/9-10/10-9/9-8/8

then...

12:04 amrap:

dL up/squat down up down/jump squat #30/10 x 10

knee raise/let ext x 8

A - lift glutes #10 x 10/10

alt front raises #12s x 16 total

r = 2 3/4

+

JR20: 5/30x35

Climb/5rft1🔺

 Climb: 

L: 8,9,10a,10d,10d,11b (all clean!! B/c it's power week!!!)

TR: 12a (3/4s done), 11c

--

5rft1🔺

Kb row #55 x8/8

*prone 90* lifts #3/#3/2/2/2

Superman lat pulldown blue x 10

LADAM/JR20/wd2

 wd2

+

LAD/AM:

ladder:

upside down single leg press #50: 8/8----------->all

sb/band glute press/abd (g + #45):10-12-14-12-10

then...

12:06 AMRAP

kb goblet squat #40 x 10

sb lunge slide backs #45 x 8/8

alt lateral raise + OHP #12s x 16alt

leg lift/hip lift abs/roll down slowly #2.5s x 8

r = 2.75

+

JR20: 5/30x35

Climb/5rft2

 L:8,7,9, 10c,10d

TR: 11a, 11b

--

5rft2 (see pages)

5 min FB 120/JR20/wd2

 wd2

+

5min FB120 (amrap)

side step squat/heel raise (green) x 10/10

low squat jack/pu jack (green) x 10

side plank dip/leglift* (green) x 5/5

hip raise/abdx10/ballerina raise/abdx10 ~ 20 reps total

r= 1.25+

+

JR20: 10/30x30

*Last taper sesh for this 3rd WO!

TVA/wd2

 wd2

--

TVA/mob (see pages)

Shelf RD Trip

 Friday: Piggy Bank East

• TR 7 the apple cracks
• L 9 Gambino
• L 10a Pink Torpedoes (LOVED IT!)

Saturday: 

Mural Wall (AM)

• TR 7 Demartini
• L 9 Killer Queen
• TR 10a Block Party (LEAD THIS NEXT TIME!!!)

Far Side (PM)

• TR 8+ Centurion
• L 9 You Can't Handle the Truth (couldn't finish but TRY AGAIN NEXT TIME!!!)

Sunday: 

Mural Wall

• L 8 (first one on the wall)

Menses Wall

• TR 10a Smart Server (maaaybe try to lead?)
• TR 8 slab (a couple climbs to the left) -- definitely lead next time

LADAM/JR20/wd2

 wd2

LADAM:

ladder:

archer slide/pistol slide #5: 3/3-3/3-3/3-3/3-3/3

split squat #15s:                  7/7-8/8-9/9-8/8/7/7

+

10:01 amrap:

hanging windshield wipers x 8

banded side lunge jumps (green) x 20

dB side lying (bench) leg abd #15 x 10/10

r = 4

+

jR20: 10/30x30

TO SHELF TOMORROW!!!!!!!!!!!!!!!!!!!

TVA/wd2

 TVA/mob (see pages)

+

Walk2

Climb g1/wd2/5rft1

 Climb

L: 8,9,10a, 11b proj (4t), 11a didn't even finish), 10c, 10b

--

walk 2mi

--

5rft1 (see pages)

LADAM/JR20/wd2

 2 min warm up

20amrap (LADAM)

ladder:

dbl elev glute press #55: 10--10--9--9--8

surrender squat:            4/4-5/5-6/6-5/5-4/4 (#10wv, #10, 0, 0, #10)

12:45 amrap:

burpee x 10

sumo squat #80 x 8

dB in/out clams #20 x 8/8

ab splitters x 8

r = 3.25

+

JR10/35x27

+

wd2

Climb BC

 Mine hole:

L:9+ (Got 4th couldn’t clip lowered)

tR; 9+, 10a

Animal world:

L: 8, 9+ (same as Thursday!)

🎵April Notes/LBS

Lbs:

CD10: 131.6!!! I was wondering why I was climbing so strong yesterday!!! 

\(^ヮ^)/

Notes:

• Staying with 2 climbs/wk, 2 lower body, 1 total body, 4 JR 20mins, WD12 mi per week
• PR idea: 100 cal every other week (use rice cakes until you can build up to a serving of grains)
• Changed to 30g protein x 4 meals/day for a TOTAL of 1600(-1700) cal/day! 
• FL HACK! When going out to eat/drink wine or to a party or something, skip 3rd meal (or have light protein snack) to save calories for that.
• Tapering out of 5th WO (keep JR20 though for total of x4 week) because I'll be doing less total WO time in HI and I feel like sh!t
• Started AP 2 weeks early because I feel like sh!t. Week 1-2 will be 1700-1750cal. Week 2-4 1800-50cal.
• Added 1-2 tbsp pb at night to help with sleep 4/26.

• HAWAII WO PLAN: 20min/d x 6wk!!!! (+ TVA mob x 2/fingerboard x 2) Focus on protein. Eat only when hungry. Don't worry about everything else.
• CHANGED WO FORMAT: Ladder (1 glute/1 pistol prep ex) + AMRAP (plyo, core/up combo, glute, anterior leg ex)

 

*FS16(10min)/jr20/wd2

 wd2

+

FS#16

10min AMRAP (tapering out of this 5th WO!)

Frog slide/pu/side plank slide kick x 5/5, 4/4

sb back slide lunge/side slide Lunge #25 x 8/8, 7/7

Cross body slide kick/reptile pu x 5/5, 4/4

ballerina squat/curtsey alt #25 x 10 total, 8 total

r = 2

+

JR20 10/50

(∪｡∪)｡｡｡zzZ

UPBAI#18/mod. 5rft2/jr20/wd2

 wd2

--

UPBAI18

*12amrap:

ball pu/knee tuck x5

pull up/chin up #10wv x 2

*supermanlat pulldowns blue x 10

hanging diagonal knee raises x 10 alt

*rev plank leg lifts x 10 alt

r= 4 2/5

+

mod. 5rft2:

r1/3/5 = kb row x 8/8, rev plank hold #20/20s, HSCTs x 8/6/6/6/6

r2/4 = skip rev plank since it was in WO

+

JR10/30x30

Ladder+Amrap/JR20/wd2

wd2

+

20min CD!

Ladder FT:

band assit'd pistols #5:   3/3-4/4-5/5-4/4-3/3

kb/green band abd + P:     8--9--10--9--8

12:38 AMRAP:

Jump lunges x 20

kb pendulum #40 x 10

side leg liftx5/side squat x5 ~ 2 sets ea

ball pike x 10

r= 4.5+

+

JR10/35x27

*rest ish: TVA/mob + wd2/ + jr20

 wd2

+

jr20 10/10x40

+

TVA/mob (see pages)

LB mash up/JR20/wd2

 wd2 

+

LB mash up 20min AMRAP:

elev sumo #75

BB glute press #85 x 12

kB dL/squat down up down drop/jump squat #30+wV x 10 sets

dB clams #20 x 12/12

bird dog k2e x 8/8

r = 3 2/5+

+

JR20 10/40x24

🔺FS17/jr20./wd2

 🔺= tapering out (-5min each week) of the 5th WO day for HI but keep the 4th JR20

wd2

+

FS#15

15min AMRAP (all with #2.5s ankle weights on!)

1. 24 reps - Backward Slide Lunge - (L x12)(R x12) #30
2. 6 reps - Frog Slide / Plank Side to Side Slide (total)
3. 20 alt reps - Side Slide Lunge #30/30/25
4. 10 reps - Side Plank Kick Slide with Row / Push Up - (L x5)(R x5) #25s

#r = 3

+

JR20 10/45x22

TVAmob + WD2

 wd2

+

TVA/mob (see pages)

LB18/jr20/wd2

 wd2

+

LB18: 3rft

side L/dL w/ green band + #50 x 10 alt

kneeling heel lift/abd green x 10/10

side to side sb/wV/band sumo #40+green x 10 alt

kB swing #50 x 10/jump lunge x 10 ~ 4 sets

*side plank leg lifts x 8/8

time: 19:33

+

jr20: 10/50x20

Climb BC - L.Animal World

 L Animal World:

L: 7, 8+, 9+

TVA mob/wd2/jr20

Walk dog 2

+

 Jr20

+

TVA/8mob

LB4*/JR20/wd2

 wd2

+

LB4* (20amrap)

sb heel lifted squats #30 x 10/10

*ball pikes x 10

hydrant/kick out ext x 20/20

*sb squats #40 x 10

skaters x 20

dB side lunge knee up/curtsey knee up #15 x 10/10

R = 2.5

+

JR20 5/25

Climb/wd2/5rft1

 Climb

L:8,9,10a, 11a ( lower from last clip), 11a 2t

TR: comp 11d (didn’t do last move), 11d

—

Wd2

__

5rft1 (see pages)

LB6(p2)*/JR20/wd2

 wd2

+

LB6 (p2: 3rft)

sb back lunges #30 x 10/10 (k2g)

sngl elev glute press #25 x 8/8

wall ball air lunges x 10/10

band clam open/leg ext green x 8/8

plank slider cross kick thru x 10/10

time: 19.46

+

jr20 10/55x19

Fit Slide18/jr20/wd2

 dog park walk (1 mi ish?)

FS18 (20 amrap:)

1. 8 reps - Crossed Ankle Plank Slide / Frog Slide
2. 10/10 reps - Curtsy Slide Lunge Heel Raise / Side Slide Lunge Heel Raise  #26
3. 10 reps - Push Up / Overhead Press #15s
4. 8/8 reps - Backward Slide Lunge Deadlift  #30
5. 10 reps - Evil Ab Slides (with ab wheel though)

r = 2 2/5+

+

JR20 5/40

+

another 1 mi wd later?

LB17/JR20/wd2

 wd2

LB17 (20amrap)

wide leg banded hip raises - green x 20

kB swing #50 x 20

laying side leglifts - blue x 20/20

*med ball pogo #10 x 8/8

band clams - green x 15/15

*burpees x 10

R = 3 5/6

+

JR20 10/60x18

Climb/5rft2

 L: 8,9,10a,11b new proj (2t), 11a (2t)

TR: 11b,11a 

—

5rft2 (see pages)

JR20/TVA/wd2/LBS!

131.6 LBS TODAY!!!

IT'S WORKING!!!! (1600-1700/d)

JR20

+

TVA+8mob (see pages)

+

wd2

Climb/wd2/5rft1

 L: 7,8,9,11a project completed!!, 11b clean, 

Tr: 11c, 11a/bish, 11c or d?

—

Walk 2

—

5rft1 (see pages)

FS19(+5)/JR20/wd2

 wd2

+

FS19 20AMRAP:

1 arm frog slides x 8

wV#10 archer squat x 8/8

burpee slide to OHP #15s x 8

back lunge slide #15s x 8/8

side plank leg lift x 8/8

#r = 3 4/5

+

jr10/50x20

Rest: TVAmob & wd2

 Wd2

+

TVA/8mob (see pages)

LB/wd2/jr20

 LB workout 20 min

+

JR10/30

+

wd2

*can't remember specifics. ugh.

Climb/5rft2🔺

 climb

L:8,8,9,11a (1t), 10d, 10c
TR: 11a

--

5rft2 (see pages)

🔺reverse plank holds 20s #25plate/20/10/10/10

*restish: jr20/TVA+8mob/wd2

 jr20: 10/20x40

+

TVA+8mob (see pages)

+

walk 2

LB6 p1/jr20/wd2

 wd2

LB6 p1: 2rft:

1. One Leg Deadlift to heel lifted squat x10 /10 #20s
2. KB Suitcase squat x10 right side #30+10wV
3. One arm KB swing alt. x 30 #30
4. KB Suitcase squat x10 left side #30+10wV

Leg extension to heel raise x 10/10 #2.5s

Hip raises (short) x 20 #20/green band

time: 19:22

+

jr20 10/35x27

Climb/wd2

 Climb: 

L: 7,8,9,11a (1t), 11a (a billion t) 😩, 10c 1t

—

Wd2

Fit Slide #20*/jr20/wd2

 wd2

FS20:

3rft:

back slide lunge/side slide lunge #12s x 10/10

4 mtn sliders/frog slide/pu x 8*

wV archer squat #10 x 8alt*

*1 leg ball pike x 10 alt*

*band abd + press green x 20

time: 19:20

+

jr20 10/30x30

*rest: TVA/8mob + wd2

 TVA/8mob (see pages for description)

+

walk2

Climb solo prog/wd2/5rft1

Autobelay: (5m rests)

8, 8, 10-, 11+ (to last clip but not anchors), 11 clean, 10+, 10+, 9+, 9

bouldering (5 problems): 

Cave: 3+ dots (2/3 completed), 3 dots, repeat 1st got one move higher, cave left 3 dots, left of cave 3+ dots (2/3 completed)

--

walk dog 2

+

5rft1 (see "pages" section for deets)

LB9 p3*/jr20/wd2/food🔺

 2 min warm up

LB9 p3

20amrap:

kb sngl dL #40 x 10/10

*burpees x 10

sb back squat lo x 5/full x 5 ~ 3 sets

*dip st leg lifts x 10

*pistol (block & band to hold leg out) x 5/5

time: 19:14

+

jr20 10/20x40

+

WD2

Meal 🔺:

1/3c coaches oats with tsp honey, protein coffee drink

meat + veg + starch

meat/protein bar + veg/fruit

meat/VEG

✨ March Notes/LBS

Lbs:

3/19: 132.8!!!

This month:

• Staying with 4 JR20's per week despite my itching to increase it for extra results for Florida.
• 1769 cal/day...need to build in AP phase at some point? (+100/cal each week for two weeks then drop back to 1769 or +50 week  for 4 weeks?) hmmmmm
• Continuing Sara's splits TVA prog 3x week 
• Had some set backs with the LB program. I think all the kB work PLUS climbing is not a good mix. As of 3/9 I've scaled most of the kb stuff to sandbag or dumb bells and have dropped the extra kB swings for now too.
• I feel like I did a lot of things wrong this cut...
• only added 1 20 min JR sesh back per month, next time add 2 back in January
• didn't follow the deficit very well AT ALL but at the same time I tried to keep it a little higher so it wouldn't affect my already crappy sleep too much
• waffled back and forth about whether or not to do carbs at dinner. The answer (for a cut) is DON'T.
• program was not intense enough (or as intense as) the lifting/metcon program I was doing before this
• too much jump roping over winter so my body didn't de-condition therefore it wasn't "surprized" back into metabolic action when I added it back in Jan & Feb

🏖️FLORIDA! Plan & Deload week 🏖️

 FL Plan:

Nutrition:

• ELEL
• Lower carb: oats with BF, sweet tato w/ lunch then no more
• Alcohol every 2 days

Workout Plan:

• deload week: alternate 12min TB workouts and TVA/8mob each day

Tuesday:

OFF

Wednesday:

12min AmRAP:

HSPU x5

Sngl leg band dL (red& purple) x8/8

Sngl trx  row x5/5

Jump lunges x 20

R= 5

Thursday:

TVA/8mob

Friday:

ZWOW #101*

12 min AMRAP:
10 banded f/b lunges each (green)
20 side crunches each

20 side lunge jumps green band

20 reverse plank knee tucks

r = 3

Sat: 

TVA/8MOB

Sun:

3rft:

pistol slide/archer slide x 5/5

burpee x 10

superman lat pulldown blue x 10

plank BD K2E x 8/8

time: 12:32

Mon:

TVA/8mob

Tues:

12 amrap:

dive bomber pu x 10

pogo x 12/12

TRX pike abs x 10

banded side lunge green x 10/10

r = 3.25

Wed: 

OFF (home)

 

 

LB9 (p2)/jr20/wd2

 2 min warm up

20amrap:

*dB deficit lunges (3 riser total) #15s x 10/10

sb sumo 2 to curtsey #30 x 20 alt

weighted ab splitters x 8 #2.5s ankle x 8

sb side lunges #30 x 10/10

BB glute press #90something x 12

r = 2 3/5

+

jr20 5/30

+

walk2

!!!OFF TO FL 2MORROW!!!

CCC Cats v Dogs

 5.8, 5.7, 5.8, 5.8

^ first 8 was meandering a dumb. I don't ever want to warm up on it again. it was the right most 8 facing the wall.

*rest: wd2/TVA +8mob

 Walk 2

+

TVA + 8mob (see pages)

P1/3 LB9, JR20, wd2

 2 min warm up

part 1 of 3 LB9

20min amrap:

sB side to side dbl squats x 10 alt #55

side to side dyn squats (green) x 20

dB back lunge #15s/weighted knee up #5s x 10/10

*ball pikes x10

ankle weighted narrow jump squat to leg lift #2.5s x 20 alt 

r = 3 4/5

+

jr20: 5/50x22

+

walk2

Climb G1/wd2/5rft2

 Climb:

L: 8,9,10a, 11c (1/3 then lowered), 11a (3-4t)

TR: 12a, 11a

—

Walk dog2

—

5rft2 (see pages)

*rest: TVA/walk2/jr20

 walk 2

+

jr20: 5/25

+

TVA+8mob (see pages)

climb/🔺5rft1/wd2

 spot climb:

L: 8,9,10-, 11b (4t), 11b (lower at half way), 10b

TR: 10+, 10

--

walk 2 mi

--

5rft1 (see pages for description)

🔺moved row to #55lbs and 90* rotation first set to 3lbs/2lbs for other 4 sets

LB16/jr20/wd2

 walk2

LB16

2rft:

Power Band Set: green
1. Squat side steps (x2)  with a power band x 10 sets alt. sides
2. Squat side step with a power band and SB #55 x 10 alt. sides
3. Standing leg extensions with power band x 10 / 10 x 4
4. Bridge to Abductor Press x 20 + Abductor Press at the top x 20

Kettlebells:
5. *Smith Sumo Squat x 10 #86
6. Side lunge deadlift to single leg heel raise with the Beast x 10/10 #40
7. Pendulum to Swing 10 reps with Beast #40
8. Backward lunge pass under (x5) to  One leg deadlift (x5) x 2 sets alt. legs #40

time: 18:32

+

JR20 5/40x27

15Fit Slide #21+5/jr20/walk2

 2 min warm up

15FS21 

20 AMRAP:

frog slides x10

*1 leg squat ugi butt touch (fwd lean) x 5/5

oblique slide ins x 10/10

kick slide push up x 5/5 (mod to 4/4 for last 2r)

archer slide to pistol slide x 5/5

r = 3 1/5+

+

jr20L 10/60

+

walk2

Rest: walk2/TVA+8mob

 Walk 2

+

TVA/8mob prog:

round 1: 

plank block squeeze 1min/hollow hold block sqz 45s/plank " "/Lsit prep 30s

round 2:

pigeon L 1 min/hollow 45s/Lsit prep 30s/pigeon R

round 3:

lying hamstring L 1 min/hollow 45s/Lsit prep 30s/lying ham R

round 4:

wall hip flex 1 min/hollow 45s/Lsit prep 30s/wall hip flex R

round 5:

frog 1 min/hollow 45s/Lsit prep 30s/TFL ball L 1 min

climb/wd2/5rft2

 Climb: still watching the left arm

L: 8,9,10a, 11b COMPLETED!, 11b lead wall repeat, 10c (fucking hard 10c with 4-5 takes), 10b

TR: purple 11a

*arm felt used but not bad at all

--

walk2

--

5rft2: see "pages" for description

modLB7/jr20/wd2

My left arm really hurt after Monday's LB workout and then climbing Tuesday so I decided to modify most of the kB work for now, not do any burpees during JRing and had it worked on yesterday so hopefully it'll be good as new soon. I'm sure the deload week in FL will be excellent for it!

2 min warm up

LB7 3r4ft:

Workout
1. weight vest Jump Switch Step ups on a chair x 20 #18/10/10
2. dB One leg elevated lunge x10/10 #15s
3. Weighted Clam Circles x 20/20 #20
4. Sb squat to Curtsy Lunge x 20 alt. #35

5. Pogo #10 mball x 10/10

time: 20:25

+

JR20 10/50x20

+

walk2

So F-ing bummed (and pissed) that I'm not down any weight for FL coming up soon. 

｡ﾟ･（>﹏<）･ﾟ｡

WTF am I going to do to get things moving when I get back?

ミ●﹏☉ミ

*restish: TVA+8mob/jr20

 JR20 10/20x40

+

TVA/8mob prog:

round 1: 

plank block squeeze 1min/hollow hold block sqz 45s/plank " "/Lsit prep 30s

round 2:

pigeon L 1 min/hollow 45s/Lsit prep 30s/pigeon R

round 3:

lying hamstring L 1 min/hollow 45s/Lsit prep 30s/lying ham R

round 4:

wall hip flex 1 min/hollow 45s/Lsit prep 30s/wall hip flex R

round 5:

frog 1 min/hollow 45s/Lsit prep 30s/TFL ball L 1 min

Climb/w2/5rft1

 Climb:

Lead all:

7,8,9, soft 11b clean, 10d, 10d, 10c, 10b, 10b

—

Walk2

—

5rft1

LB11/tabata/jr20/wd2

 2 min warmup

LB11 2rft:

1 arm kb front squat to tip toe sumo x2 (w/o kb) x 10 sets #50

elev glute press #30 x 10

kb DL up/wide squat down up down/jump squat (nokb) x 10 #50

elev glute press #30 x 10

jump lunges x 20

elev glute press #30 x 10

kB pendulum #50 x 10

elev glute press #30 x 10

jump lunges x 20

elev glute press #30 x 10

standing band kick back x 20/20 green

time: 16:52

+

air lunge tabata (10/20x8) *focus on not pushing with bent leg!!

+

jr20: 10/35x27

+

walk 2 mi

restish: w2/jr20/TVA+8mob

 walk 2 mi

--

jr20: 10/40

+

TVA/8mob combo

round 1: 

plank block squeeze 1min/hollow hold block sqz 45s/plank " "/Lsit prep 30s

round 2:

pigeon L 1 min/hollow 45s/Lsit prep 30s/pigeon R

round 3:

lying hamstring L 1 min/hollow 45s/Lsit prep 30s/lying ham R

round 4:

wall hip flex 1 min/hollow 45s/Lsit prep 30s/wall hip flex R

round 5:

frog 1 min/hollow 45s/Lsit prep 30s/TFL ball L 1 min

LB20+pistols/jr20/wd2

 walk2

LB 20: 2rft:

1. Clams with power band x 15/15 green
2. Weighted Side Lunge Knee Up / Side lunge jump x 20 #12s
3. BB glute press #105 x 10
4. Kettlebell Swing x 10 #60
5. Abductor press with power band x 15 green
6. Kettlebell Deadlift (Beast) on blocks x10 #80
7. Side Leg lift with power band (x5) to Side Squat (x5) x 3 sets each leg green
8. Weighted Backward lunge x 10/10 #40
9. Kneeling hip abduction to heal raise x 10/10 green
10. Kettlebell Swing x 20 #60

time: 17:36

+

pistol block assisted tabata (10/20x8)

+

jr20 10/55x19

climb/wd2

 wd2

--

climb:

L: 6, 8, 9, 11b (2t!!), 10d clean, 11b (1t at the very top), 10b

TR: 11a

RIDE

RIDE!!

rest-ish: walk2/jr20/TVA

 walk dog 2 mi

--

jr20 10/20x40

+

TVA work from SS's Splits Program (unit 1)

plank with thigh block squeeze 60s x 2

then superset:

hollow hold w/ block squeeze 45s and L sit prep 30s hold x 5 rounds

climb g1/wd2/5rft2

 climbing:

L: 7,8,9,11b clean, 11b (several takes) soft though

TR: 11d, 11c

--

walk dog 2

--

5rft2

LB3/jr20/TVA/wd2

 walk2

+

LB3 2rft:

1. Weighted clams x 20 / 20 #20

25 kb swings #40 

2. Weighted backward lunge lean forward to chair squat (x3) / Goblet squat (x3) alt. legs x 6 sets #30

25 kb swings 

3. Weighted in and out clams x 10/10 #20

25 kb swings 

4. Side lunge deadlift (x5) / kettlebell swing (x5) alt. x 6 sets #30

25 kb swings 

5. Sumo Squat pulses #60 x 25

time: 18:45 

+

JR20 10/25

🔮 February Notes/LBS

Weight:

2/2: 136.2  - I know it's supposed to be just data but...   ｡･ﾟﾟ･(>д<)･ﾟﾟ･｡

2/9: week of period -- skip lbs, it's just not worth the stress

2/16: 134.6!!!!! I know it's just back to what it was before but.... ٩(◕‿◕｡)۶

2/22: Forgot to take weight this last week for CD16. womp. womp.

I really don't care for monitoring my weight this much. I may go back to once a month or twice maybe CD16 and one week prior.                

This month:

• Add another 20 min JR sesh for a total of 4, 20 min JR intervals plus adding some burpees in there
• Began my version of the ZGYM 12 week Bikini Butt Program end of January (x2/wk) + legs like a dancer 1x/wk
• Hyperbolic Stretching 2/16: Switched to Sara Soloman's splits program which has heavy focus on TVA strength x3/wk 
• IMMEDIATE DECREASE IN BACK PAIN!!!! 😮s-o-l-d
•  1/2 cup grains with each meal. 1 cup each was making me ultra bloated and gassy. 
• can't decide if I want to do it at dinner though...does it power my morning workout better? YES. do I feel hungrier at night? ALSO YES. fuck.
• Calorie cycle 2/7-2/22 1833x3/1600x4 -- nope
• While scale returned to normal 2/16, it hasn't really been moving so I'm going to try 1769 cal every day based on the minimum or "fastest cut" calculations from New Power Eating.
• I've probably been at least 100 over most days.

I'VE NEVER FELT SO UNMOTIVATED IN MY LIFE!!!!!! WTF!!!! AAAGGGHHHH!!!!

٩(ఠ益ఠ)۶

LLAD3/jr20/wd2

 Warm up:

1. Chair squat / standing forward bend x 6 sets
2. Plie in 2nd side to side bend / wide legged forward bend (straight back) / forward bend spine twist (each side) / roll your spine up x 3 sets

---

Workout:

1. first position releve (x3) / plie on demi pointe in parallel with knee abduction (x3) / arabesque pulse (x8) X 6 sets alt. legs
2. Develope to the front - tendu to 2nd position plie on demi pointe x 8/ Passe to front and back in 4th position on demi point with plie x 8 / releve in 1st position - tendu to the front - battement into arabesque x 8 X on each leg
3. Table top 1st position coupe plie to attitude x 8 / table top attitude pulse /arabesque pulse x 8 X  on each leg
4. 2nd position plie on demi pointe / 2nd position battement in attitude to the side X 16 / plie in 1st x 16 X on each leg
5. Tendu - degage - battement (to the front ) - releve in 1st X 8 on each leg
   • leg stretch (calves, quads, hips, hamstrings)

Mat work with power band:

6. Side leg lifts x 32/32
7. Hip raise with abduction x 32
8. Quarter leg lifts x 32/32

---

Stretching:

1. One legged seated forward bend on each leg
2. Seated forward bend
3. Kneeling hip flexor stretch on each leg
4. Wide legged seated forward bend
5. Pigeon pose on each leg
6. Downward dog
7. Laying hip opener on each leg
8. Laying spine release

+

jr10/40x24

+

walk 2