🥓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