💀 October Notes

*No lbs this month.

Notes:

• Calorie BUMP! 10/10 2150
• Started working with RD: Briana (macros assigned= 140P/225CHO/80F ~ 2150 cal)
• Finished cardio taper mid-October
• Begin new progressive overload prog 10/24 ((ss2a &2b)) for 12 weeks. Up lbs every 3-4 weeks.

PROGRESS PIX 10/12/22 

🔺JR1B20/wd

 JR1B: 10/50x20

*1B = include 1 set of  every other round is a burpee (total: 2 sets of burpees)

+

wd2

Jr20/Tva /wd2

 jr20:10/40

+

TVA v3

+

wd2

Ss402b/wd2

 Wd2

--

Split squat x 8/8 #15s

Sngl ham curls #10 x 10/10

Rest 1:15

x3

--

Pistol down/legliftx5/squat up x 7/7-5/5-5/5

Hanging leg lifts x 10

Rest 1:15

x3

--

Kb side step squat (x2) #40/10/green x 10

Elev dL #75 x 10

Rest 1:15

x3

--

Ballerina sumo #60 x 10

Smith kick back #20 x 7/7

Rest 1:15

x 3

G1/5rft1🔺

 L: 8,9,10a,11a (aid climb on top panel two anchors), 10b lead wall, 10c

TR: new 11c/d? Orange

---

5rft1🔺:

Row x8/8 #55

Prone 90* rows #3s x 20

Front raise/lateral raise #12s x 6 each

Superman lat pulldown blue x 10

JR20/TVA/wd2

 JR20: 5/30

+

TVA v3 (see pages)

+

wd2 

g1

 G1:

8,9,9,10d?, 11a (2 takes no finish), 10c?

TR: 11b (I'd call this a c actually)

🔺SS402a/wd2

 Wd2

+

Ss402a (40min CD):

Sb good morning #35 x 10

Smith sumo #86 x 10

Rest 1:15

X3

--

Sb curtsey #20 x 10/10

Plank BD k2e x 8/8

Rest 1:15

X3

--

Kb swing #60 x 12

1 leg butt touch squat x7/7

Rest1:15

X3

--

Glute A lift #10 x 10/10

Goblet squat wV+40 x 8

1:15

X3

--

5:24 amrap:

Leg lift overs x 20/20

Knee hugs #26

Rest 1m

R=3

JR20

 JR20: 10/20x40

Ss40/wd2

 Wd2

+

SS40:

3r:

Sngl dL #40 x 11/11

Smith squat #70 x 12

Rest 1:15

--

3r
Step ups #30 x 11/11

Hyd/ext green x 9/9

Rest 1;15 min

--

3r

Pancake dL #29s x 12

Elev glute press sngl #25 x 9/9

Rest 1:15

--

3r

ball pikes x 10

Archer squat #10 x 8/8

Rest 1:15 min

Animal World/5rft2

 L: 8, 9, 9+ attempt (3/5 bolts)

--

5rft2

Jr20/TVA/wd2

 Wd2

+

Jr20:10/30x30

+

TVA v3

35ss/jr5/wd2

 Wd2

+

35ss:

assit'd pistols #5 x 6/6

ham ball roll ins x 12/12

3x

rest 1m

--

sb lunges #30 x 11/11

kB fig 8 squat #45+10wV x 20

3x

Rest1m

glute press & abd y & green x 12

Hang leg lifts x 8

X3

Rest 1m

Pistol down/leg lift 5 ~ 8/6/6t

Elev dl #70 x10

X3

Rest 1m

+

Jr5: 10/45

Jr20/TVA/wd

 Wd2

+

Jr20 10/40

+

TVA v3

G1/5rft1

G1:

L: 8,9,10a,11a proj complete!, 11a (2t!) proper finish,10c

TR: 11d

--

5rft1 

Ss40^/wd2

    wd2

+

SS40:

4 rounds:

Smith squat #60 x 12

Elev glute press sngl #25 x 9/9

Rest 1min

--

3r

Hyd/ext green x 9/9

Sngl dL #40 x 10/10

Rest 1;15 min

--

4r

Pancake dL #29s x 12

Archer squat #10 x 8/8

Rest 1min

--

3r

Sb step ups #30 x 11/11

plank cross kick x 2 alt

Rest 1:15 min

Total time: 40:41

G1/5rft1

 G1

L: 8,9,10a, unsent my 10d proj 🙄, 11b clean, 11a (4-5t plus assist to anchors

--

5rft1: (see pages)

Jr20/TVA/wd

 Wd2

Jr20 10/20

TVA³

Performance park family climb

 L:9, 10c (2 bolts a few attempts), 10a (2b)

Tar: 10a

10min AMRAPx3/jr10/wd2

 wd2

10amrap:

assit'd pistols #5 x 6/6

ham ball roll ins x 12/12

rest 45s

r = 5

sb lunges #30 x 11/11

kB fig 8 squat #45+10wV x 20

rest 45s

r = 4

glute press & abd blue & green x 10

dip st. straight leg lifts x 10

rest 45s 

r=5

+

jr10: 10/35x14

Jr20/TVA/wd2

 Wd2

--

JrB20: 5/25

+

TVA v3

G1/5rft2

 G1:

L: 7,8,9,10d proj done, 11b (1/2), 10c

TR: 11c proj?

--

5rft2

g1/5rft1

 g1:

L8,9,9,10d (1t), 11a (3t), 10d, 

TR: 11c

--

5rft1

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

Shelf weekend!

 2150 toasty corner

7,8 (release),9+ (me lead)

Cactus:

Crynoid corner 7, southern belle 8 re-lead, 9 Kodachrome (me lead), La choya Jackson 8+ 2/3 lead then lower -- rained out

Sunday:

Rained out :(