🥨 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