💋 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