🌋 November Notes

Measurements 11/3: 

W= 28"

H= 36"

B= 34"

A = 12"

T = 20"

*do these & progress pix every 12 weeks or at the beginning of each new SS40 prog.

Notes:

• Feeling better!! I'm back to crushing the longer jump rope intervals and the longer ones with shorter rest too (up to 5/40 & up to 10/60)
• Sleep seems better when aided where is was getting worse even when aided before. Still not great without aids though.
• Trying for 80oz water + 15-20 more for every hour of exercise.
• BEGIN SS402a & b 10/25
• Added front raise/lateral raises to 5RFTs 
• Bump to 2310 cal on 11/8!!!!! (Macros: 140p/235c/90f)

SS402a/wd2

 Wd2

+

SS402a

glute a-lift #12 x 10 

kb swing #70 x 12

rest 1:30

--

good mornings #40 x 10

goblet squat 10/40 x 10

rest 1:15

--

1 leg butt touch squat x 8/8

plank kick throughs x 12 alt

rest 1:30

--

curtsey lunge #20 x 12/12

sm sumo  squat #96 x 10

rest 1:30

--

Climb

 L:8,8,10b,10d proj mess

Tr:11b, 11c

Jr20/TVA/wd2

 Wd2

+

Jr20: 10/50

+

TVA

JR20/wd2

 wd2

+

JR20 5/25

SS402b/wd2

 wd2

+

SS402b:

ballerina sumo #70x 10

sngl ham curl mach #10 x 12/12

rest 1:15

--

sm kickback #20 x 10/10

side squat (2ea) #40/green/wV10 x 12

rest 1:15

--

split squat #15s x 10/10

plank reptiles #2.5s x 10/10

rest 1:15

--

elev dL #80 x 10

pistol down/leg lift x5/squat up x 7/7

rest 1:15

========

post WO work:

roll IT 30s ea

roll inner knee 30s ea

G1

 8,9,10, 10d (3t), 11a blah, 10c (1t)

SS402a/wd2

 wd2

+

SS402a

glute a-lift #12 x 10 

kb swing #70 x 12

rest 1:30

--

good mornings #40 x 10

goblet squat 10/40 x 10

rest 1:15

--

1 leg butt touch squat x 8/8

plank kick throughs x 12 alt

rest 1:30

--

curtsey lunge #20 x 12/12

sm sumo  squat #96 x 10

rest 1:30

--

2:15 amrap:

L-bicycle x16 2.5s

Leg lift over a 16x16

R= 2

Jr20/wd2

 Wd2

+

Jr20

Climb/5rft1

 Climb

9,9,9,10c/d, 10d (5t), 

TR: 12a

--

5rft1

SS402b (wk4)/wd2

 wd2

+

SS402b:

ballerina sumo #70x 10

sngl ham curl mach #10 x 12/12

rest 1:15

--

sm kickback #20 x 10/10

side squat (2ea) #40/green/wV10 x 12

rest 1:15

--

split squat #15s x 10/10

plank reptiles #2.5s x 10/10

rest 1:15

--

elev dL #80 x 10

pistol down/leg lift x5/squat up x 7/7

rest 1:15

========

post WO work:

roll IT 30s ea

roll inner knee 30s ea

elev (all risers) pancake lie down on bench 2 min

Jr20/TVA/wd3

 Jr20: 10/55x19

+

TVA

+

Wd2

Climb

 L: 9,8,9,10d proj (several takes at crux), 10b, 

TR:12a proj

L: 10a (stiff)

Jr20/TVA/wd2

 Jr20: 5/40

+

TVA

+

Wd2

SS402a/wd2

 wd2

+

SS402a

glute a-lift #12 x 10 

kb swing #70 x 12

rest 1:30

--

good mornings #40 x 10

goblet squat 10/40 x 10

rest 1:15

--

1 leg butt touch squat x 8/8

plank kick throughs x 12 alt

rest 1:30

--

curtsey lunge #20 x 12/12

sm sumo  squat #96 x 10

rest 1:30

--

2:50 amrap:

leg liftovers x 16/16

butt on block pancakek walk overs x 8 alt

r = 2.5

Climb/5rft2

 G1:

L: 7,8,10a, 10d clean!, 11b/c proj (4-5t)

TR: 12a

--

5rft2

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

38s CD:

Dip station v-abs = 38

jr20/tva/wd2

 JR20: 10/60?

+

TVA v3

+

wd2

g1

 g1:

L: 9,9,9, 11c-->8, 10d (1t), 10c

TR: a really freaking hard 11d

Ss402a/wd2

  wd2

+

Ss402a (40min CD):

Order: 3,1,4,2

Sb good morning #35 x 10

Smith sumo #96 x 10

Rest 1:30

X3

--

Sb curtsey #20 x 10/10

Plank BD k2e x 8/8

Rest 1:30

X3

--

Kb swing #60 x 12

1 leg butt touch squat x7/7

Rest1:30

X3

--

Glute A lift #10 x 10/10

Goblet squat wV+40 x 8

1:30

X3

--

3:08 amrap:

L-bicycle 2.5s x 16alt

Dip st leg lifts 2.5s x 16alt

Rest 30s

R=2

Spot/5rft1

 Auto:

7,8x2,8x2, 11+ (second to last bolt), 11-, 11-, 10+,10+, 10x2, 10+, 10-

--

5rft1

Row #53 x9/9

90* prone lifts #3s x 20

F/L raises #13s x 6ea (13/13/13/11/11)

Superman late pull-down x 10

Jr1B20/TVA/wd2

 Wd2

+

Jr1b20: 5/35

+

TVA v3

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

--

1:38 CD

Plank BD k2e alt

#reos = 18 (9/9)

JR20/tva/wd2

 wd2

+

JR20: 5/30

+

TVA v3

g1/5rft2^

 g1:

L: 8,9,10a, 11b (1/2 - finish on 6), 11a (1t at last clip)

TR: 12a (blue - by patrick) NEW TR PROJ!!!!

--

5rft2

row x 8/8 #55

rev plank hold 20s #10 plate

Front raise/lateral raise #12s x 6 each (total 12 reps)

HSCTs x 10

SS402a/wd2

 wd2

+

Ss402a (40min CD):

Order: 3,1,4,2

Sb good morning #35 x 10

Smith sumo #96 x 10

Rest 1:30

X3

--

Sb curtsey #20 x 10/10

Plank BD k2e x 8/8

Rest 1:30

X3

--

Kb swing #60 x 12

1 leg butt touch squat x7/7

Rest1:30

X3

--

Glute A lift #10 x 10/10

Goblet squat wV+40 x 8

1:30

X3

--

3:20 amrap:

Leg lift overs x 16/16

Ball pikes x 8

1min rest 

R=2

CCC Cats v Dogs

 L: 7, 8+, 8, 9