🎵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)