🦊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!)