🐡 December Notes (maint. m2)

  ✨ DO NOT EXCEED 149lbs on THIS REVERSE! ✨

Lbs (-1lbp)

12/3: 149.6

12/5: 149.2

12/7: 149.8

12/8: 149.6

12/11: 148.2

12/14: 148

12/15: 149.2

12/16: 147.6

12/18: 148.2

12/19: 148.8

12/20: 148.8

12/22: 149.2

Average = 148.8

Weekly Step Ave 

• WK of Dec 3: 10,921

Notes: 

• Drop walking to 2mi x 5 (10 total/wk) for winter (add back in May as the 4th JR sesh gets tapered out)
• Stay at 2050
• early DELOAD was 12/11 due to illness THEN AGAIN 12/25 due to illness. (next = 3/13)

OH MY GOD I CAN'T WAIT TO ADD CARDIO BACK!!!!!! 

ss402b/wd2

  wd2

+

22402b

surrender squat #wV x 7/7

seated GM #35 (5r) x 10

rest 1:30 x 3

--

belt sissy squat #30 x 8

sngl kb dL #40 x 10/10

rest 1:30 x 4

--

leg ext #40 x 10/10

BB curtsey #25 x 8/8

rest 1:30 x 4

wd2/PT

 PT

--

wd2

Sick 12/25-1/3

 EFFFING SICK AGAIN.

did a little bit when i could.

TB30/jr20

TB30:

dB hammer curls #20s x 10

Foam Hack #25 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 10

rest 1 min x 3

--

dB front raises #15s x 8

band hyd/ext (green) x 9/9

rest 1 min x 3

--

rope tri pressdown x 10

band asst'd pistols #5 x 9/9

rest 1 min x 3

--

JR20: 10/25

PT

 PT

SS402a/core/wed

wd2

+

ss402a:

ATG split squat #12s (2r) x 10/10

sb goodmornings #45 x 10

rest 2 x 3

--

kb pendulum swing #40 x 10

A-lift glutes #15 x 8/8

rest 2 x 4

--

ugi sngl leg glute press #20 x 8/8

sm. sumo #70 x 10

rest 2 x 4

--

CORE 3rft

PT/wd2

 wd2

__

PT

SS402b/wd2/jr20

  wd2

+

22402b

surrender squat #wV x 7/7

seated GM #35 (5r) x 10

rest 1:30 x 3

--

belt sissy squat #30 x 8

sngl kb dL #40 x 10/10

rest 1:30 x 4

--

leg ext #40 x 10/10

BB curtsey #25 x 8/8

rest 1:30 x 4

--

JR 10/30

g1/3rft2/wd1

 wd1

--

g1: 7,8,9,11a proj 3t, 10b, 10c

TR: 11b

--

3rft2

wd2

 still effffffing sick

wd2

well there goes my deload week in MT 🙄

wd2

siiiiiick 

 wd2

wd2

still sick 🤧

wd2

PT/wd2 *deload*

sick 🤧

wd2

--

PT

g1/3rft2/wd1

 g1

L:9,9,10a,11b (3t >_<), 12a (1 t @ top)

TR: 11c (91f)

--

3rft

--

wd1

PT/wd2+1

 wd2

+

PT

+ 

wd1 - not super exciting

ss402a/core/wd2

  wd2

+

ss402a:

ATG split squat #12s (2r) x 10/10

sb goodmornings #45 x 10

rest 2 x 3

--

kb pendulum swing #40 x 10

A-lift glutes #15 x 8/8

rest 2 x 4

--

ugi sngl leg glute press #20 x 8/8

sm. sumo #70 x 10

rest 2 x 4

--

CORE 3rft

TB30/jr20/wd2+1

 wd1

+

TB30:

 wd2

--

dB hammer curls #25s x 8

Foam Hack #15 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 10

rest 1 min x 3

--

dB front raises #15s x 8

band hyd/ext (green) x 9/9

rest 1 min x 3

--

rope tri pressdown #__ x 8

band asst'd pistols #5 x 7/7

rest 1 min x 3

--

JR20: 10/20

+

wd2

SS402b/wd2/jr20

 wd2

+

22402b

surrender squat #wV x 7/7

seated GM #35 (5r) x 10

rest 1:30 x 3

--

belt sissy squat #30 x 8

sngl kb dL #40 x 10/10

rest 1:30 x 4

--

leg ext #40 x 10/10

BB curtsey #25 x 8/8

rest 1:30 x 4

--

JR 10/20

PT/wd2

wd2

+

PT:

Ant tib x 25

back ext #12 x 12

incl calf raise #8 x 10/10

L-sit 30s

ant tib x 25

hollow hold 45s

calf raise x 10/10

back ext x 12

ant tib x 25

L-sit 30s

calf x 10/10

plank 60s

back ext x 12

THEN

prone scorpion twists x 20 total

kneeling band twists x 10/10 (red)

OH lat pull apart x 12

rotator cuff on knee #5 x10/10

kb j curls #50 x 10

x2

CCC

 Other creatures:

6TR, 7L, 8L, 9TR (far left)

--

wd1

SS402a/jr20/wd

 wd2

+

ss402a:

ATG split squat #12s (2r) x 10/10

sb goodmornings #45 x 10

rest 1:30 x 3

--

kb pendulum swing #40 x 10

A-lift glutes #15 x 8/8

rest 1:30 x 4

--

ugi sngl leg glute press #20 x 8/8

sm. sumo #70 x 10

rest 1:30 x 4

--

JR20: 10/30

G1/wd1/3rft2

 G1:

L:7,8,9,11b (3-4t), 11a (1t), 

TR: 11a ++++++

--

3rft2

row #55 x8/8

tri kick backs $12s x 10

lat raise #15s x 10

pullup 3BW/3/2--4assist/4/5

Rev fly #15s x 10

HSCT's x 10 alt

--

wd1

PT/wd2

 wd2

__

PT

TB302/jr20/wd2

 wd2

--

dB hammer curls #25s x 8

Foam Hack #15 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 10

rest 1 min x 3

--

dB front raises #15s x 8

band hyd/ext (green) x 9/9

rest 1 min x 3

--

rope tri pressdown #__ x 8

band asst'd pistols #5 x 7/7

rest 1 min x 3

--

JR20: 10/35

g1/wd1

g1: 

L- 7,8,10a, 11a proj COMPLETED!, 10c overhung

TR: really stiff 11c

--

wd1

--

roll

👾 November Notes (maint. m1)

 ✨ DO NOT EXCEED 149lbs (AVERAGE) on THIS REVERSE! ✨

Lbs: (-1b4p)

11/6: 149.6

11/7: 149.4

11/8: 148.6

11/9: 147.4

11/19: 148.4

11/20: 148.8

11/21: 150.2 <--ate A LOT last night 2600-3000?!)

11/22: 149.4

11/23: 149.4

11/26: 150.6

AVERAGE: 149.1

Step weekly ave = 11965 (wk3)

Notes:

• DELOAD = 10/4 (mon - climb, tues - SS40, wed - TVA, thurs - TB30)
• NEXT DELOAD = 12/25-31 (12minx2, PT, 12minx 2, PT, 12minx1)
• Reverse up to 2050 and hang out here until Feb 1st!
• Sleep has been great at 1900cal
• 1:30-2min rests on lifting days MAX - 2, 40min lower body/1, 30min tB
• JR20 on TB day and JR20 on SS040a day
• FROM last reverse:
• 2310 caused lbs to jump up well past 140. therefore maintenance = -100 less = 2210.

SS401b/jr20/wd2

  wd2

+

SS401b:

kb swings #70 x 15

leg ext #40 x10/10

rest 1:30 min x 4

--

sb/band (green)/db20 abd & press x 12

ATG split squats (2r) #12s x 10/10

rest 1;30 min x 3

--

trx ham curls x 15

foam roll hack squat #25 x 10

rest 1;30 min x 3

--

JR20: 10/45

PT/wd2+1

 wd2

--

PT
--

wd1

SS401a/jr20/wd2+1

 wd2

+

SS401a

sb side lunge #25 x 10/10

suitcase squats #45 x 10/10

rest 1:30 min x 3

--

elve dL #90 x 10

smith glute kick backs #11.25/ea x 10/10

rest 1:30min x 4

--

BB step ups #35 x 10/10

seated GM #35 bench incline assist (hole3) x 10

rest 1:30 min x 3

--

JR20: 10/55

--

wd1

g1/*3rft/wd1

 g1:

L; 8,9,10a,11b proj (3 to last clip), 10d NOPE

TR: 11a, 11a

--

wd1

--

*3rft:

SS401b/jr20/wd2+1

  wd2

+

SS401b:

kb swings #70 x 15

leg ext #40 x10/10

rest 1:30 min x 4

--

sb/band (green)/db20 abd & press x 12

ATG split squats (2r) #12s x 10/10

rest 1;30 min x 3

--

trx ham curls x 15

foam roll hack squat #25 x 10

rest 1;30 min x 3

--

JR20: 10/30

--

wd1

PT/wd2+1

indoor walk 1 mi (add 5 min more for total of 20min) 

#steps = 2725

--

PT

--

wd2

TB30/wd2/jr20

wd2

--

dB hammer curls #25s x 8

Foam Hack #15 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 10

rest 1 min x 3

--

dB front raises #15s x 8

band hyd/ext (green) x 9/9

rest 1 min x 3

--

rope tri pressdown #__ x 8

band asst'd pistols #5 x 7/7

rest 1 min x 3

--

JR20

SS401a/wd2

 wd2

+

SS401a

sb side lunge #25 x 10/10

suitcase squats #45 x 10/10

rest 1:30 min x 3

--

elve dL #90 x 10

smith glute kick backs #11.25/ea x 10/10

rest 1:30min x 4

--

BB step ups #35 x 10/10

seated GM #35 bench incline assist (hole3) x 10

rest 1:30 min x 3

--

g1/3rft🔺/wd1

 Autobelay

Up: 5x3

Down: 8, 9, 11c 1/2 lower then 10c clean

Bouldering cave: v3 (3 attempts), v0x4

Up: 10cx3

--

🔺3rft

Row x 8/8/ #55

Kickbax #12s x 10

Lat raise #15s x 10

Pull-up x 3/band to 8

Rev fly #15s x 10

HSCTS x 10

--

Wd1

PT/wd2+1

 wd2

--

PT
--

wd1

g1/wd1/roll

 g1

L: 8,8,10a, 11a vert proj (1t). 10c

TR: 11d, 11b

--

wd1

--

roll

SS401b/jr20/wd2+1

 wd2

+

SS401b:

kb swings #65 x 15

leg ext #40 x10/10

rest 1:30 min x 4

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #12s x 10/10

rest 1;30 min x 3

--

trx ham curls x 12

foam roll hack squat #20 x 10

rest 1;30 min x 4

--

JR20: 10/40

--

wd1

🔺TB302/jr20/wd2+1

 NEW PROG! 🎉

wd2

--

dB hammer curls #25s x 8

Foam Hack #15 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 10

rest 1 min x 3

--

dB front raises #15s x 8

band hyd/ext (green) x 9/9

rest 1 min x 3

--

rope tri pressdown #__ x 8

band asst'd pistols #5 x 7/7

rest 1 min x 3

--

JR20

--

wd1

g1/roll/wd1

 wd1

--

g1:

L:8,9,9,11a-->10c,

TR: 11b

SUCK. don't drink before climbing. especially red wine :(

--

roll

PT/wd2+1

wd2

--

PT (see notes)
--

wd1

g1/5rft2/wd1

g1:

L: 8,10a,10a, 11a onsight, 10d/11a 2t,

TR:11d

--

wd1

--

5rft2

SS401a/jr20/wd2

 wd2

+

SS401a

racked kb side lunge #20 x 10/10

suitcase squats #40 x 10/10

rest 1:30 min x 3

--

elve dL #85 x 10

smith glute kick backs #10/ea x 10/10

rest 1:30min x 3

--

BB step ups #35 x 10/10

seated GM #35 bench incline assist (hole3) x 10

rest 1:30 min x 3

--

JR20: 5/25

--

PT/wd2

 wd2

+

PT

------> THEN OFF TO UT!!!!!!!!!!!!!

TB30/jr20/wd2+1

   wd2

+

TB30:

static lunges #20s x 10/10

conc. curl #20s x 10/10

1 min rest x 3

--

elev sumo #80 x10

sngl row #55 x 10/10

1 min rest x 3

--

pancake dL #30s x 12

narrow BB chest press #60 x 10

1 min rest x 3

--

Ugi glute press #60 x 12

OHP #20s x 10

1 min rest x 3

+

JR20: 5/35

+

Wd1

SS401b/jr20/wd2+1

wd2

+

SS401b:

kb swings #65 x 15

leg ext #40 x10/10

rest 1:30 min x 4

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #12s x 10/10

rest 1;30 min x 3

--

trx ham curls x 12

foam roll hack squat #wv10 x 10

rest 1;30 min x 4

--

CORE AMRAP:

ball pike x 8

side plank dip x 10/10

30s

#r = 3

--

JR20: 10/60x18

--

wd1

g1/wd1

 g1

L: 8,9,10,11b (1t), 10b

TR: 11a

--

roll 

-- 

wd1

SS401a/jr20/wd2+1

     wd2

+

SS351a

racked kb side lunge #20 x 10/10

suitcase squats #40 x 10/10

rest 1:30 min x 3

--

elve dL #85 x 10

smith glute kick backs #10/ea x 10/10

rest 1:30min x 3

--

BB step ups #35 x 10/10

seated GM #35 x 10

rest 1:30 min x 3

--

JR5min: 5/45 *last one!

PT/wd2+1

  *still the same routine, just changed the name

wd2

--

TVA:  (trimmed off first plank and last L-sit two week now...thinking i CAN get away with it?!)

PT;

Alt prone rotation x10/10

open book x 10/10

OH lat stretch x 10

J curls #20 x 10

2R

--

wd1

CCC other creatures

Other Creatures Wall: 

TR: 7+ farthest right climb, 7, 8, 10a

+

wd1

TB20/jr20/wd2+1

  wd2

+

TB30:

static lunges #20s x 10/10

conc. curl #20s x 10/10

1 min rest x 3

--

elev sumo #80 x10

sngl row #55 x 10/10

1 min rest x 3

--

pancake dL #30s x 12

narrow BB chest press #60 x 10

1 min rest x 3

--

Ugi glute press #60 x 12

OHP #20s x 10

1 min rest x 3

+

JR20: 10/45

+

Wd1

PT/wd2+1

 *still the same routine, just changed the name

wd2

--

TVA:  (trimmed off first plank and last L-sit last time, not sure I can get away with that yet 🙁)

PT;

Alt prone rotation x10/10

open book x 10/10

OH lat stretch x 10

J curls #20 x 10

2R

--

wd1

SS401b/jr20/wd2

   wd2

+

SS401b:

kb swings #60 x 15

leg ext #35 x10/10

rest 1:15 min x 3

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #10s x 10/10

rest 1;15 min x 3

--

sngl ball ham roll ins x 10/10

foam roll hack squat #wv10 x 8

rest 1;15 min x 3

--

CORE AMRAP:

ball pike x 8

side plank dip x 10/10

30s

#r = 3

--

core:

trx pike x 8

side plank dips x 10/10

r =2

--

JR5: 5/25

👻 October Notes (rev m1)

Lbs: (-1 4p)

10/2 - 151

10/4 - 149.4

10/12 - 149.2

10/14 - 149.4

10/15 - 149.2

10/26 - 148.6

10/27 - 150.2

10/28 - 150

10/29 - 151

10/30 - 149.2

10/31 - 150

AVERAGE: 149.7

Measurements:

W = 29" (down .5!)

Notes:

• SIGH
• 10/1 - Left cut early due to SHIT sleep
• do not exceed 1-3lbs in reverse!!!!!!!!!!!!!!!
• Begin reverse: bump 200 to 1900
• Keep walking 15mi until it gets too cold/snowy/unpredictable outside (Dec 1st?)
• Taper one 20 min JR sesh out
• 10/2-10/15: -5min JR/+5min workout SS301b (add in extra rest time 1:15 + core if time)
• 10/16-29: -10JR/+10min workout SS301b (increase rest time to 1:30 + core if time)
• 10/30-11/5 -15JR/+15min workout SS301b (rest time to 2min + core if time)
• The remaining 2 JRs will be on TB30 day & one on SSa day when finally tapered out
• DELOAD WEEK: 10/16 = 3 WOs, 4 days off (10/20-22 + TVA day)
• next: 11/4

g1/5rft2/wd1

 g1:

L: 8,8,8,11b oroj 2t :(, amazing back 10d, 10c

--

5rft2

--

wd1

SS401b/jr20/wd2+1

  wd2

+

SS401b:

kb swings #60 x 15

leg ext #35 x10/10

rest 1:15 min x 3

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #10s x 10/10

rest 1;15 min x 3

--

sngl ball ham roll ins x 10/10

foam roll hack squat #wv10 x 8

rest 1;15 min x 3

--

CORE AMRAP:

ball pike x 8

side plank dip x 10/10

30s

#r = 3

--

core:

trx pike x 8

side plank dips x 10/10

r =2

--

JR5: 5/55

+

wd1

TB30/jr20/wd2+1

 wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

sngl row #55 x 9/9

1 min rest x 3

--

pancake dL #28s x 12

narrow BB chest press #60 x 10

1 min rest x 3

--

Ugi glute press #55 x 10

OHP #20s x 8

1 min rest x 3

+

JR20: 10/40

+

Wd1

🔺g1/wd1/roll

 g1

L: 7,9,10a, 10d-->7, really hard 10b on lead cave

TR: 11a

🔺New program:

3 warm ups, lead project, mid 10 lead, proj TR, 1 full grade less on TR or easy 10 lead

TVA/Ant/PT/wd2+1

 wd2

--

TVA (trimmed off first plank and last L-sit 🤞)

PT;

Alt prone rotation x10/10

open book x 10/10

OH lat stretch x 10

J curls #20 x 10

2R

--

wd1

SS301a/jr20/wd2

    wd2

+

SS351a

racked kb side lunge #20 x 10/10

suitcase squats #40 x 10/10

rest 1:30 min x 3

--

elve dL #85 x 10

smith glute kick backs #10/ea x 10/10

rest 1:30min x 3

--

BB step ups #35 x 10/10

seated GM #35 x 10

rest 1:30 min x 3

--

JR20: 10/30

G1 solo prog/5rft2/wd1

 G1:

Auto upstairs: 5x3

downstairs: 9, 10a, 11c (w/ 10c assists)

Bouldering cave: v3, v1

Downstairs auto: 10c

Upstairs: 10bx3

--

Wd1

--

5rft2

TB30/jr20/wd2

wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

sngl row #55 x 9/9

1 min rest x 3

--

pancake dL #28s x 12

narrow BB chest press #60 x 10

1 min rest x 3

--

Ugi glute press #55 x 10

OHP #20s x 8

1 min rest x 3

+

JR20: 10/55x19

TVA/Ant/PT/wd2+1

 wd2

--

TVA/ANT/PT 

PT;

Alt prone rotation x10/10

open book x 10/10

OH lat stretch x 10

J curls #20 x 10

--

wd1

SS351a/jr20/wd2+1

   wd2

+

SS351a

racked kb side lunge #20 x 10/10

suitcase squats #40 x 10/10

rest 1:15 min x 3

--

elve dL #85 x 10

smith glute kick backs #10/ea x 10/10

rest 1:15min x 3

--

BB step ups #35 x 10/10

seated GM #35 x 10

rest 1:15 min x 3

--

JR20: 5/35

+

wd1

G1/roll/wd1

 G1

L: 7,7,10a, 11b proj 1t, 10c+

Tr: 11d, 11d-

--

Roll

--

wd1

SS35/jr15/wd2+1

 wd2

+

SS351b:

kb swings #60 x 15

leg ext #35 x10/10

rest 1:15 min x 3

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #10s x 10/10

rest 1;15 min x 3

--

sngl ball ham roll ins x 10/10

foam roll hack squat #wv10 x 8

rest 1;15 min x 3

--

CORE AMRAP:

ball pike x 8

side plank dip x 10/10

30s

#r = 3

--

JR20: 5/25x30

+

wd1

TB30/jr20/wd2

   wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

sngl row #55 x 9/9

1 min rest x 3

--

pancake dL #28s x 12

narrow BB chest press #60 x 10

1 min rest x 3

--

Ugi glute press #55 x 10

OHP #20s x 8

1 min rest x 3

+

JR20: 5/30

g1/roll/wd1

 g1:

L: 3 warm up, 11b proj ONE TAKE!!!, 11a 1 t

TR: 11d. 11b

--

roll

--

wd1

TVA+Ant+PT/wd2+1

  wd2

--

TVA/AnT.

plank 60s/ant tib x 20

back ext x12 #10/sngl decline calf x 10/10

L sit 30s/ant tib x 20

hollow 45s/sngl decline calf x 10/10

back ext x 12/ant tibx 20

L sit 30x/sngl decline calf x 10/10

plank 60s/ant tib x 20

bk ext x 12/sngl decline calf x 10/10

Lsit 30s

+

PT = 2R:

prone lumbar rotations x 10/10

supine lumber rotations x 10/10

hip flexor stretch 15s x 5/5

lat OH mobiliy (pulls) x 10

thoracic ext on roller x 10

+

wd1

g1/5rft2/wd1

 L: 9,7?,9?, 11b 2t, 

TR: 11d?, hard 11a

--

5rft2

--

wd1

SS301a/jr20/wd2

  wd2

+

SS301a

racked kb side lunge #18 x 10/10

suitcase squats #40 x 8/8

rest 1min x 3

--

elve dL #85

smith glute kick backs #10/ea x 10/10

rest 1min x 3

--

BB step ups #30 x 10/10

seated GM #30 x 12

rest 1min x 3

--

JR20: 5/40

🔺TVA/Ant/PT+wd2+1

 wd2

--

TVA/AnT.

plank 60s/ant tib x 20

back ext x12 #10/sngl decline calf x 10/10

L sit 30s/ant tib x 20

hollow 45s/sngl decline calf x 10/10

back ext x 12/ant tibx 20

L sit 30x/sngl decline calf x 10/10

plank 60s/ant tib x 20

bk ext x 12/sngl decline calf x 10/10

Lsit 30s

+

PT = 2R:

prone lumbar rotations x 10/10

supine lumber rotations x 10/10

hip flexor stretch 15s x 5/5

lat OH mobiliy (pulls) x 10

thoracic ext on roller x 10

SS301b/jr20/wd2

 wd2

+

SS301b:

kb swings #60 x 15

leg ext #35 x10/10

rest 1 min x 3

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #10s x 10/10

rest 1 min x 3

--

sngl ball ham roll ins x 10/10

foam roll hack squat #wv10 x 8

rest 1 min x 3

--

CORE AMRAP:

ball pike x 8

side plank dip x 10/10

#r = 3

--

JR20: 10/50

-==-TO SHELF!!-==-

TVA+Ant/wd2+1

 wd2

==

TVA + ant tib

==

wd1

SS301a/jr20/wd2

  wd2

+

SS301a

sb side lunge #20 x 8/8

suitcase squats #40 x 8/8

rest 1min x 3

--

elve dL #85

smith glute kick backs #15 x 10/10

rest 1min x 3

--

BB step ups #30 x 10/10

seated GM #30 x 12

rest 1min x 3

--

JR20: 10/35

10/2 LAST COACHING SESSION (CWA)

 Coaching with Abby Notes from last sessions:

Coaches Notes

10/2-

• Stay asleep- Gut Health = waking 1-3am
• Boost Carbs @ Dinner- 20-30% of daily alotment
• Hormones- Maca Root
• Progesterone- Feel better
• Still Feels off- Foggy, energy,
• Stress- Moderate
• Hot all the time
• Thyroid Tests: TSH, T4, T3, TGB, TPO
• Re-Check Cortisol- Tanked
• 1700-->1900 cals on 10/1

==

Current Stats Avg-

1700 cals/130P

148#

==

Est Maintenance ~2100-2300 cals

(Previously @ 2400 cals) ~ too much! 20lb gain!

==

Hang here for 1-2 weeks/

Then add 100-200 cals every 2 weeks

Monitor weight

================

Future Blueprint-

• Below 1700 cals- compliance is poor- ravenous
• Extra day of jump-roping
• 25-30% deficit 1875-1750 cals (from 

G1/5rft2/wd1

 L: 8,8,9,11b 2 t

TR: stupid 11d, 11c

--

5rft2

--

Wd1

SS301b/jr20/wd2+1

 wd2

+

SS301b:

kb swings #60 x 15

leg ext #35 x10/10

rest 1 min x 3

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #10s x 10/10

rest 1 min x 3

--

sngl ball ham roll ins x 10/10

foam roll hack squat #wv10 x 8

rest 1 min x 3

--

JR20: 5/25

__

wd1

TVA+Ant/wd2+1

🐪 September Notes

 Lbs: 147.6!!!!!!!! IT'S A MIRACLE!!!!!! 🎉

Wow. It's week 14 of my cut and I'm just NOW seeing a bunch of downward movement. Ri-fucking-diculous. Now I"m fucking over tired of this deficit and need to stop the cut early.

Despite SO many diet breaks over the summer (not only did I lose no weight) but now my cut has been so extended I"m right back at square 1 (ok...more like 2) with my sleep. :(

Measurements: 9/23

W= 29.5.   ↓.5

H= 37.       same

B= 35.       ↓.5

N= 34.      ↓.5

T= 20.      ↓.5

A= 13.      same-ish

Next cut goalz: Ballz to the wall. No holds barred. Get to ≤135lbs. Hold there until June. THEN do a slow reverse (+100 cal/month) back to 2050 over the summer of 2024. 

Avalon (3rd tier)

TR: 6,8,

L: 9+ didn't finisih last two boltz & anchors

🔺SS301a/jr20/wd2+1

 wd2

+

SS301a

sb side lunge #20 x 8/8

TKE (Black band) squat #20s x 8

rest 1min x 3

--

elve dL #85

smith glute kick backs #15 x 10/10

rest 1min x 3

--

BB step ups #30 x 10/10

seated GM #30 x 12

rest 1min x 3

--

JR20: 

+

wd1

tva/wd2+1

 wd2

--

TVA
--

wd1

g1/roll/wd1

 wd1

--

g1: 

L: 6,8,9, 11b proj 2t, 11a->9

TR: stiff 10d, 11a

--

Roll dat shit

TS302a/jr20/wd2+1

 wd2

+

TS302a:

ATG split squat (3r tot) #10s x 10/10.  *No heel lift

sb curtsey #25 x 10/10

--

kb front squat incl #30/wv x 10

sngl glute press elev #20 x 10/10

1min rest

--

sngl leg ext #35 x 10/10

sngl kb dL #40 x 10/10

1min rest

+

JR20: 5/30

+

wd1

Wd2/TVA/wd1

 Wd2

--

TVA 

--

Wd1

g1/5rft2/wd1

 wd1

+

g1:

L: 8,8,9,10d clean,10d clean

TR: 11b

    *lat hurts from 12a, takin' it easy today.

+

5rft2

TS302b/jr20/wd2

wd2  

+

TS302b:

smith sit squat #66 (-2r) x 10

dB side lying abd #20 x 10/10

1min rests

--

cable RDL #50 x 10

belt asst'd sissy squat #18 x 10

1min rests

--

ugi sngl leg squat touch #4 x 10/10

BB seated good morning #30 x 10

1min rests

--

LEftover amarap core:

4min:

8 hanging leg raises #15

8 ab splitter

=2

+

JR20 10/50

TVA/wd2+1

 wd2

--

TVA

--

wd1

TB30/jr20/wd2

  wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

sngl lat pulldown #60 x8/8

1 min rest x 3

--

pancake dL #28s x 12

narrow BB chest press #55 x 10

1 min rest x 3

--

Ugi glute press #50 x 10

OHP #20s x 8

1 min rest x 3

+

JR20: 5/30

g1/wd1/roll+ant tib

 g1:

L: 8,9,10a, 11b proj, 11a

TR: 12a, 11a

--

roll

--

wd1

TS302a/jr20/wd2+1

wd2

+

TS302a:

ATG split squat (3r tot) #10s x 10/10.  *No heel lift

sb curtsey #25 x 10/10

--

kb front squat incl #30/wv x 10

sngl glute press elev #20 x 10/10

1min rest

--

sngl leg ext #35 x 10/10

sngl kb dL #40 x 10/10

1min rest

+

JR20: 5/25

+

'wd1

TVA/wd2+1

wd2

--

TVA

--

wd1

g1/5rft2/wd1

 g1:

L: 8,7,10a, 11a PROJ COMPLETED, 11a PROJ COMPLETED

TR: 11d 1f, 11c clean, 11a clean

--

wd1

--

5rft2

TS302b/wd2+1/jr20

    wd2

+

TS302b:

smith sit squat #66 (-2r) x 10

dB side lying abd #20 x 10/10

1min rests

--

cable RDL #50 x 10

belt asst'd sissy squat #18 x 10

1min rests

--

ugi sngl leg squat touch #4 x 10/10

BB seated good morning #30 x 10

1min rests

--

LEftover amarap core:

4min:

8 hanging leg raises #15

8 ab splitter

=2.5

+

JR20 5/35

+

wd1

TB30/jr20/wd2

  wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

sngl lat pulldown #60 x8/8

1 min rest x 3

--

pancake dL #28s x 12

narrow BB chest press #55 x 10

1 min rest x 3

--

Ugi glute press #50 x 10

OHP #20s x 8

1 min rest x 3

+

JR20: 10/45

TVA/wd2+1

*emergency rest day switch!!! 

wd2

+

TVA

+

wd1

g1/wd1/roll

 g1:

L: 7,8,10a, 11b proj mess

TR: 11c, 11c

--

wd1

--

***DO NOT DO TOTAL BODY WO B4 CLIMBING!

TB30/wd2+1

 wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

sngl lat pulldown #60 x8/8

1 min rest x 3

--

pancake dL #28s x 12

narrow BB chest press #55 x 10

1 min rest x 3

--

Ugi glute press #50 x 10

OHP #20s x 8

1 min rest x 3

+

JR20: 10/40

+

wd1

Wd2/TVA/wd1

 Wd2

+

TVA

+

Wd1

g1/wd1/roll+ant tib

 g1:

L:6,8,10b,11a proj (1t), 11b proj overhang

TR: 11d, 11d

--

wd1

--

ROll + ant tib work (wall ant tib x 20/sngl calf raise x 20/20/wall ant tibx20/bent knee sngle calf raise x 15/15/wall anti tibx20/sngl calf raise x 20/20/wall ant tibx20/bent knee sngle calf raise x 15/15)

TS302a/wd2/jr20

    wd2

+

TS302a:

ATG split squat (3r tot) #10s x 10/10.  *No heel lift

sb curtsey #25 x 10/10

--

kb front squat incl #30/wv x 10

sngl glute press elev #20 x 10/10

1min rest

--

sngl leg ext #35 x 10/10

sngl kb dL #40 x 10/10

1min rest

+

JR20: 10/40

g1/wd1/5rft2

wd1

--

 g1

L: 9,8,10a, 11a proj Orange, 10c

TR: 11c, 11d, 11a

--

5rft2

TS302b/jr20/wd2

   wd2

+

TS302b:

smith sit squat #66 (-2r) x 10

dB side lying abd #15 x 10/10

1min rests

--

cable RDL #40 x 10

belt asst'd sissy squat #18 x 10

1min rests

--

ugi sngl leg squat touch #3 x 8/8

BB seated good morning #30 x 10

1min rests

--

LEftover amarap core:

4min:

8 hanging leg raises #15

8 ab splitter

=2.5r

+

JR20 10/30

TVA/wd2+1

 Wd2

+

TVA

+

Wd1

TB30/jr20/wd2+1

 wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

lat pulldown #73/ea x 8

1 min rest x 3

--

pancake dL #25s x 10

narrow BB chest press #55 x 10

OHP #20s x 8

1 min rest x 3

+

JR20

+

wd1

G1/wd1

 wd1

+

g1:

L: 7,8,10a, 10d fail, 10d mess, 10b

TR: 11c, 11b

🍄 August Notes

 Lbs: 149lbs on 8/17 CD7

Notes:

• added extra 1 mi x 5/wk week - began 8/2
• added 3rd lifting sesh - wk of 8/14
• 8/14: changed workout program back to supersets with 1 min rests - plyos didn't really do anything at all
• BOTTOM LINE: add all of this plus drop to 1720 on day one of cut none of this putzing around BS. Drop rest time to 1min and even do as many as 4 JR20 sessions.

 

TS30a/wd2/jr20

   wd2

+

TS302a:

.ATG split squat (3r tot) #10s x 10/10.  *No heel lift

sb curtsey #25 x 10/10

--

kb front squat incl #30/wv x 10

sngl glute press elev #20 x 10/10

1min rest

--

sngl leg ext #35 x 10/10

sngl kb dL #40 x 10/10

1min rest

+

JR20: 5/25

+

wd1

🔺TVA/wd2+1

 Wd2

--

TVA 

*added sngl calf raises on stairs #20 x 8/8

--

Wd1

G1/5rft2/wd1

 G1: week two of a mess

L:8,8,10a,11a proj messsssss, 10c

TR: 11b, 11b shit show

--

Wd1

+

5rft2 - drop one 5rft because I've added the TB day

TS30b/wd2/jr20

  wd2

+

TS302b:

smith sit squat #66 (-2r) x 10

dB side lying abd #15 x 10/10

1min rests

--

cable RDL #40 x 10

belt asst'd sissy squat #18 x 10

1min rests

--

ugi sngl leg squat touch #3 x 8/8

BB seated good morning #30 x 10

1min rests

--

LEftover amarap core:

4min:

8 hanging leg raises #15

8 ab splitter

16/16 leg liftovers

=2r

+

JR20

TB30/wd2/jr20

  wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

lat pulldown #73/ea x 8

1 min rest x 3

--

pancake dL #25s x 10

narrow BB chest press #55 x 10

OHP #20s x 8

1 min rest x 3

+

JR20

+

wd1

TS302a/jr20/wd2+1

  wd2

+

TS302a:

.ATG split squat (3r tot) #10s x 10/10.  *No heel lift

sb curtsey #25 x 10/10

--

kb front squat incl #30/wv x 10

sngl glute press elev #20 x 10/10

1min rest

--

sngl leg ext #35 x 10/10

sngl kb dL #40 x 10/10

1min rest

+

JR20: 5/30

+

wd1

g1/wd1

so effing tired today

g1: 

L8,9,7,11a 1t, 10c, 10b

+

wd1

TS302b/jr20/wd2

 wd2

+

TS302b:

smith sit squat #66 (-2r) x 10

dB side lying abd #15 x 10/10

1min rests

--

cable RDL #40 x 10

belt asst'd sissy squat #18 x 10

1min rests

--

ugi sngl leg squat touch #3 x 8/8

BB seated good morning #30 x 10

1min rests

--

LEftover amarap core:

5min:

8 hanging leg raises #15

8 ab splitter

15/15 leg liftovers

=2r

+

JR20 10/50

g1/wd1/5rft1

 g1

L:8,10b,8,11a proj 1 t!, 10c

TR: 12a - mess

L: a 9 that's really a 10c

--

wd1

--

5rft1

wd2+1/TVA

 wd2

--

TVA
--

WD1

TB30/jr20/wd2+1

 wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

lat pulldown #73/ea x 8

1 min rest x 3

--

pancake dL #25s x 10

narrow BB chest press #55 x 10

OHP #20s x 8

1 min rest x 3

+

JR20

+

wd1

TS302a/wd2/jr20

  wd2

+

TS302a:

.ATG split squat (3r tot) #10s x 10/10

sb curtsey #25 x 10/10

--

kb front squat incl #30/wv x 10

sngl glute press elev #20 x 10/10

1min rest

--

sngl leg ext #35 x 10/10

sngl kb dL #40 x 10/10

1min rest

--

3min amrap CORE:

hanging knee lifts #15 x 8

legliftovers x 16/16

2r

+

JR20: 5/35

G1/wd1/5rft2

 G1:

L: 9,8,10a,11a proj 2t, 10b

Tr: 12a 1f, 11b

--

Wd1

--

5rft2

wd3/TVA

 wd3

+

TVA

g1/5rft1/wd1

 g1:

L: 9,8,10a/b,10c, 10c

TR: 12a proj!!, hard 10d

--

wd1

--

5rft1

🔺TS302b/jr20/wd2+1

wd2 (am)

+

TS302b:

smith sit squat #66 (-2r) x 10

dB side lying abd #15 x 10/10

1min rests

--

cable RDL #40 x 10

belt asst'd sissy squat #18 x 10

1min rests

--

ugi sngl leg squat touch #3 x 8/8

BB seated good morning #30 x 10

1min rests

--

LEftover amarap core:

5min:

8 hanging leg raises #15

8 ab splitter

15/15 leg liftovers

=2r

+

JR20 10/30

+

wd1 (pm)

JR20/blue mesa

 Jr20

off to blue mesa!

g1/wd1

 g1:

L:8,9,10a,hard unrated 10?! (3 clips andlower), 10c, 10d

TR: 11a

--

wd1

TS302a/jr20/wd2+1

   wd2

+

TS302a:

.ATG split squat (4r tot) #10s x 10/10

sb curtsey #25 x 8/8

kb swings #50 x 20

rest 30x2/1min rest

--

kb front squat incl #30 x 10

sngl glute press elev #20 x 8/8

sumo jumps x 20

rest 30x2/1min rest

--

sngl leg ext #30 x 8/8

sngl kb dL #40 x 8/8

TRX mtn climbers x 30

rest 30x2/1min rest

--

JR20: 10/50

+

wd1

JR20/TVA/wd2+1

 wd2

+

jr20

+
TVA

+

extra miles walked at elitches all day

g1/5rft1/wd1

 wd1

+

g1:

9,8,10a, 10b, 10d (1/2 then lower), 10d (take), 10b

+

5rft2

TVA/wd2

 TVA 

+

Wd2

+

Wd1

TS302b/jr20/wd2+1

wd2 (am)

+

TS302b:

smith squat #70 x 10

dB side lying abd #15 x 10/10

*sumo jump squats x 20

rest 30s x 2/1 min rest

--

dbl ham curl #30 x 8

belt asst'd sissy squat #18 x 10

* TRX mtn climbers x 30

rest 30s x 2/1 min rest

--

ugi sngl leg squat touch #3 x 8/8

BB seated good morning #30 x 10

*kb swings #50

rest 30s x 2/1 min rest

+

JR20 5/25

+

wd1 (pm)

JR20/wd2+1

 wd2

+

JR20: 10/45

+

pm WD1

G1/5rft1/wd1

 Wd1

+

Auto: 8x3 (upstairs), 9

L: 10b, 10c, 10d (8/11clips)

Auto: 10d

+

5rft1

TVA/wd2

TVA

+

wd2

+

pm 1mi walk?? (x 6)

🍩 July Notes

 Lbs: 149!!!!!!!!!!!

Notes:

- added one more JR sesh for a total of 3, 20 min

- reduced lift to 30 min

- upped WO days from 4 to 5

TS302a/jr20/wd2

  wd2

+

TS302a:

.ATG split squat (4r tot) #10s x 10/10

sb curtsey #25 x 8/8

kb swings #50 x 20

rest 30x2/1min rest

--

kb front squat incl #30 x 10

sngl glute press elev #20 x 8/8

sumo jumps x 20

rest 30x2/1min rest

--

sngl leg ext #30 x 8/8

sngl kb dL #40 x 8/8

TRX mtn climbers x 30

rest 30x2/1min rest

--

JR20: 10/30x30

🍹 TB20

2 min z warm up 

+

sb (sm h20) side lunge x 10/10

sngl leg dL/dbl row x 10/10

plank elbow drops x 8/8

alt front lunges sb x 20

SLPD blue x 15

jump squat (green) x 20

#r = 3

🍹 JR20

 JR20: 10/50

🍹TB20

 2 min Z warm up

+

20min AMRAP

lg h20 bag goodmornings x 15

trx tricep press x 8

jump jack press w/ sm h20 bag & green band x 20

Ab splitters x8

lg h20 bag back squats x 10

inv row x 10

r = 4 1/6

+

hike

🍹 JR20

 JR20: 5/25

+

hike

🍹 TB20

2min Z warm up

+

20min AMRAP

elbow side plank/dip/leglift x 8/8

TRX pistols x 8/8

HSCTs x 10

sm H20 bag jump lunges x 20

reverse plank knee tucks x 20 alt

band/sm h20 bag curtsey x 10/10--10/10--8/8

r = 3 2/3

+

hike

JR20/wd2

 JR20

+
wd2

***off to seattle!***

🔺TS302a/jr20/wd2

 wd2

+

TS302a:

.ATG split squat (4r tot) #10s x 10/10

sb curtsey #25 x 8/8

kb swings #50 x 20

rest 30x2/1min rest

--

kb front squat incl #30 x 10

sngl glute press elev #20 x 8/8

sumo jumps x 20

rest 30x2/1min rest

--

sngl leg ext #30 x 8/8

sngl kb dL #40 x 8/8

TRX mtn climbers x 30

rest 30x2/1min rest

--

JR20: 10/30x30

Jr20/TVA/wd2

 Wd2

+

Jr20: 5/30

+

TVA v 8

TS301a/jr20/wd2

 wd2

+

  wd2

+

TS30G101a

Sngl leg ext machine #30 x 8/8

Band asst pistols #6 x 8/8

dyn band squats x 20 green

Rest 30s x 2

-- 1 min rest

*sngl leg DL #40 x 10/10 *rear delt issues AGAIN :(((((   

Db walking lunges ##17.5s x 16tot

Plank jax (green) x 20

Rest 30s x 2

-- rest 1 min

kneeling kick backs G/#15 x 8/8

Bb seated good morning #30 x 10

side lunge jumps (g )x 20

Rest 30s x 2

-- rest 1 min

+

jr20 10/50

g1/5rft1

 g1:

L: 8,9,910c proj completed!, 10c clean, 

TR: comp route 10a/b

L: comp route 10c/d, 10a

8 climbs!!!
--

5rft1

TVA/wd2

 Wd2

+

TVA v 8

g1/5rft2

 5rft2

===

g1:

Auto:7

L: 8,9,10c (1t), 10d (1t), 10c/d (1t), 10a

7 CLIMBS! w00t!

TS301b/jr20/wd2

 wd2

+

ATG split squat #10s x 10/10

elev dL #80 x 10

jack/jump tuck x 20

rest 30s x2/1min x 1

--

kB sumo #80 x 10

sb/b glute press/abd (green) #70 x 10

twisted climbers x 20

rest 30s x2/1min x 1

--

split squat #20s x 8/8

ugi sngl leg glute press #20 x 8/8

ugi pogos #10 x 8/8

rest 30s x2/1min x 1

+

JR20: 5/25

JR20/11mile rez

 jr20L 5/25

+

19k steps at 11 mi camping trip shuttling stuff into campsite

(back sunday)

G1 auto/5rft2

 G1 auto

7, short 8x4, 9, 12b-attempt>11c-1/2>9top 1/2, 10d, 10b

--

5rft2

🎆 JR20/TVA?WD2

wd2

+ 

JR20: 5/40 x27

+

TVA v 8

TVA/wd2

 TVA v 8

+

Wd2

TS301a/jr20/wd2

  wd2

+

TS30G101a

Sngl leg ext machine #30 x 8/8

Band asst pistols #6 x 8/8

dyn band squats x 20 green

Rest 30s x 2

-- 1 min rest

*sngl leg DL #40 x 10/10 *rear delt issues AGAIN :(((((   

Db walking lunges ##17.5s x 16tot

Plank jax (green) x 20

Rest 30s x 2

-- rest 1 min

kneeling kick backs G/#15 x 8/8

Bb seated good morning #30 x 10

side lunge jumps (g )x 20

Rest 30s x 2

-- rest 1 min

+

jr20 5/35

AMRAP20 5rft1/jr20/wd2

 wd2

+

5rft1 AMRAP20:

row #50 x10/10

90* pulse rows #3s x 20

lateral raise #15s x8

SLPD blue x 10

hanging knee raise/kick x 8

rest 1 min

r= 5

+

jr20 5/25

🌜June Notes *CUT*

Lbs:

6/5 CD18: 149!!!!!!!! is it for reals?!?!  🥹🥹🥹🥹

Notes: 

• Cutting since: 5.8.23 
• UPDATED Macros: 140P/60F/180cho (1820 cal)
• cut sweet potato serv from 6oz to 4oz
• 2 rice cakes at third meal instead of 3
• coconut milk in breakfast from 1/3cup to 1/4cup
• Month 2: Macro/cal drop 1820.......again 6/16 1700 
• if nothing happens by 7/8, implement more jump roping (20x2)
• Look at 5 min fat burn workouts from zuzka for plyo ideas and total body 5th day workout moves
• type in "zuzka light 5 min fat burn" then pick a number
• Change 10 min glute finisher from video to AMRAP/swap glute exercise in TS WO for leg ext

JR20/TVA/ED2

 WD2

+

JR20: 10/50x20

+

TVA v 8

Spot autobelay/5rft2

Auto: 8up&d, 8up&d, 9up&down, 12-/10+ combo, 11-, 10+

--

5rft2

🔺OVERHAUL: TO301b/jr20/wd2

 🔺OVERHAUL: adding more cardio to this program (3-4x week) to get some results going. Shortened the lift part to 30min total.

wd2

+

ATG split squat #10s x 10/10

elev dL #80 x 10

jack/jump tuck x 20

rest 30s x2/1min x 1

--

kB sumo #80 x 10

sb/b glute press/abd (green) #70 x 10

twisted climbers x 20

rest 30s x2/1min x 1

--

split squat #20s x 8/8

seated GM #30 x 10

ugi pogos #10 x 8/8

rest 30s x2/1min x 1

+

JR20: 10/40

JR20/TVA/wd2

wd2

+

TVA v8

+

JR20 (5/30)

-=-off to BV for climbing-=-

g1/5rft1

 g1:

L: 8,8,10a, 10c (1t), 10c (1t), 10c 

--

5rft1

JR20/TVA/wd2

 wd2

--

JR20: 10/50

--

TVA v8 (See pages)

TS30G101b/wd2

 wd2

+

TS30G101b:

BB seated good morning #30 x 10

kb sumo #80 x 10

*twisted climber x 20

rest 30(x2)/rest 1 before switching sets

--

db split squat #20s x 10/10

elev dL #80 x 10

*jump lunge/foot tap x 20

rest 30(x2)/rest 1 before switching sets

--

sngl ham curl #15 x 8/8

ATG split squat (5r/h elv) #10s x 10/10

*jack/jump tuck x 20

rest 30(x2)/rest 1 before switching sets

--

10 AMRAP

sb glute p + and (g) #55 x 10

band clams x 10/10 g

band kick back x 10/10 g

ROLL IT/INNER THIGH

wd2/TVA

 wd2

+

TVA v8

g1

 L:7,9,10a, 10d, 10c, 10b

TS30G101a/wd2

  wd2

+

TS30G101a

Sngl leg ext machine #30 x 8/8

Band asst pistols #6 x 8/8

dyn band squats x 20 green

Rest 30s x 2

-- 1 min rest

Bb dL #95 x 10

Db walking lunges ##17.5s x 16tot

Plank jax (green) x 20

Rest 30s x 2

-- rest 1 min

DB ATG split squat (5r/elv) #10s x 10/10

Bb seated good morning #30 x 10

side lunge jumps (g )x 20

Rest 30s x 2

-- rest 1 min

+

4rft:

sb abd + press (green)/#55 x12

band clams G x 10/10

band kickbax G x 12/12

30s rest

G1/5rft2

 G1:

Auto: 8x2

Boulder 4x4: v1

Auto: 8x3 & full traverse (short wall), 11b, 10d, 10b

--

5rft2

TS30G101b/wd2

wd2

+

TS30G101b:

BB seated good morning #25 x 10

kb sumo #80

*twisted climber x 20

rest 30(x2)/rest 1 before switching sets

--

db split squat #17.5s x 10/10

elev dL #80 x 10

*jump lunge/foot tap x 20

rest 30(x2)/rest 1 before switching sets

--

sb abd + p green #45 x10

ATG ssplit squat (5r/h elv) #10s x 10/10

*3 mtn climber/kick x 10 alt

rest 30(x2)/rest 1 before switching sets

--

10 AMRAP

sb glute p + and (g) #55 x 10

band clams x 10/10 g

band kick back x 10/10 g

ROLL IT/INNER THIGH

JR20/wd2

 wd2

+

JR20: 10/40x24

TVA/wd2

 Wd2

+

TVA (-hollow hold on 3rd round)

               ^taper out?

🔺TS30G101a/wd2

 wd2

+

TS30G101a

Sngl leg ext machine #30 x 8/8

Band asst pistols #5 x 8/8

dyn band squats x 20 green

Rest 30s x 2

-- 1 min rest

Bb dL #95 x 8

Db walking lunges ##15s x 16tot

Plank jax (green) x 20

Rest 30s x 2

-- rest 1 min

DB ATG split squat (5r/elv) #10s x 10/10

Bb seated good morning #25 x 10

jump squat to jump lunge x 20 tot.

Rest 30s x 2

-- rest 1 min

+

10min GLUTE AMRAP:

sb abd + press (green)/#55 x10

band clams G x 10/10

band kickbax G x 10/10

30s rest

4R

G1/5rft2

 G1:

8,8,10a,10c (1t), 10d (lower at 3rd clip)/10c, 10c

--

5rft2

TVA/wd2

 Wd2

+

TVA

g1/5rft1

 g1:

L: 8,8,10a, 11a fail half way ish, 10c overhung (takes galore!), 10c/d (1t)

--

5rft1

WD3/TS30G101b

 wd THREE MILES!

ps - this was a mistake. wait for coach Bri to suggest.

+

TS30G101b:

BB seated good morning #25 x 10

kb sumo #80

*twisted climber x 20

rest 30(x2)/rest 1 before switching sets

--

db split squat #17.5s x 10/10

elev dL #80 x 10

*jump lunge/foot tap x 20

rest 30(x2)/rest 1 before switching sets

--

sb abd + p green #45 x10

ATG ssplit squat (5r/h elv) #10s x 10/10

*3 mtn climber/kick x 10 alt

rest 30(x2)/rest 1 before switching sets

--

NO Squat Glute Program Day 2: (follow along)

• Hip circles counter right
• Hip circles counter left
• Donkey right
• Donkey left
• Kickback right
• Kickback left
• Elevated clam right
• Elevated clam left
• Frog bridge
• Bridge hip and band
• Bridge pump
• Full bridge
• Single leg march right
• Single leg march left
• Alternating march

ROLL IT/INNER THIGH

TVA/wd2

 TVA

+

Wd2

👚 May Notes *CUT!*

Lbs/Measurements: 

5/7 (CD16) lbs: 150 :(((((((((

H = 37.5 (↓.5")

W = 30 (↓.5")

B = 35 (↑.5") ????WTF but ok

T = 20.5 (↓.5")

A = 12 (↓1.5') !!!  i knew they were feeling less fat!!! 😍

N = 35 (↓1") !!! certainly don't feel this one though 

*this is is THREE weeks into a cut. 

5/29 CD11 lbs: 150.4 :((((((((((((

Yep. It's true. EFFFFFFFFFFFF!

Notes: 

• 𝔹𝕣𝕚𝕟𝕘 𝕠𝕟 𝕥𝕙𝕖 C.U.T !!! 😎 5.8.23 😎
• Macros: 140P/70F/180CHO (1910 cal)
• Updated: 140/60/200
• cut sweet potato serv from 6oz to 4oz
• 2 rice cakes at third meal instead of 3
• coconut milk in breakfast from 1/3cup to 1/4cup
• Month 1: 5/8-6/8: Macro change ONLY/Keep workout & walking the same 
• Look at 5 min fat burn workouts from zuzka for plyo ideas and total body 5th day workout moves
• type in "zuzka light 5 min fat burn" then pick a number
• NEW WORKOUT 5/15: 
• 3, tri sets with 2 lower lifts and one plyo for 30min + 10min No Squat Glute Prog @ the end

g1/5rft2/wd2/jr20

 EARLY AM: JR20 10/40 & wd2

climb: (auto) 8,8,9,11b,10c

5rft2

⬆️TS30G101a/wd2/jr20

 Wd2

+

TS30G101a

Wedge angle leg dL #15s x 10/10 *(increased angle)

Band asst pistols #5 x 8/8

dyn band squats x 20 green

Rest 30s x 2

-- 1 min rest

Bb dL #95 x 8

Db walking lunges ##15s x 16tot

Plank jax (green) x 20

Rest 30s x 2

-- rest 1 min

DB ATG split squat (5r/elv) #10s x 10/10

Bb seated good morning #25 x 10

jump squat to jump lunge x 20 tot.

Rest 30s x 2

-- rest 1 min

+

GLUTE: Day one/week three

For reps

Banded Floor bridge 20

Banded Clam right 20

Banded Clam left 20

 Kickback right 15 #2.5s

Kickback left 15 #2.5s

Hydrant right 20 #2.5s

Hydrant left 20 #2.5s

Diagonal kickback right 15 (lean on left elbow) #2.5s

Diagonal kickback left 15 (lean on right elbow) #2.5s

Straight Leg Toe tap right 18 + 2.5s on 2nd d

Straight Leg Toe tap left 18 + 2.5as on 2nd d

Bent knee kick back right 18 #2.5s

Bent knee kick back left 18 #2.5s

Single leg bridge hold 20s/20s

Single leg bridge pulse at top 20/20

+

JR20 5/30

TVA/wd2

TVA

(add all L-sits back!!!!)

+

wd2

TS30G101b/jr20/wd2

  wd2

+

TS30G101b:

sb glute P & abd (green) x 10

dB split squat #17.5s x 10/10

kb swings #50 x 20

rest30s x 3

--

elev kb dL #80 x 10

ballerina sumo #70 x 8

jump squats x 20

rest 30s x 3

--

dB ATG split squat #8s x 10/10

BB ATG seated goodmornings #20 x 10

twisted climbers x 20

rest 30s x 3

--

No Squat Glute Prog D1 (10min)

+

JR20 5/25

climb

 clilmb

L:8,9,9,11b to vert panel, 10c, 10b

TS30G101a/jr20/wd2

Wd2

+

TS30G101a

Wedge angle leg dL #15s x 10/10

Band asst pistols #5 x 6/6

Jump lunges x 20

Rest 30s x 2

-- 1 min rest

Bb dL #95 x 8

Db walking lunges ##15s x 16tot

Plank jax (green) x 20

Rest 30s x 2

-- rest 1 min

DB ATG split squat (5r/elv) #8s x 10/10

Bb seated good morning #25 x 10

Bench jumps x 10

Rest 30s x 2

-- rest 1 min

No Squat Glutes 10min (30s each):

Day 1/week 2 (add more band)

TImer: 10/30x13

Banded Floor bridge 30s

Banded Clam right 30s

Banded Clam left 30s

Banded Kickback right 30s #2.5s

Banded Kickback left 30s #2.5s

Banded Hydrant right 30s #2.5s

Banded Hydrant left 30s #2.5s

Diagonal kickback right 30s (lean on left elbow) #2.5s

Diagonal kickback left 30s (lean on right elbow) #2.5s

Straight Leg Toe tap right 30s

Straight Leg Toe tap left 30s

Bent knee kick back right 30s

Bent knee kick back left 30s

Single leg bridge hold 20s/20s

Single leg bridge pulse at top 20/20

--

Jr20 10/50 then 10/30

    ^ welcome to the sh!t show

 

g1/5rft1

 g1:

L; 8,7,10a, 11a proj 9(1t), 10c proj COMPLETED!

TR: 11c (1 f)

--

5rft1 (see pages)

TVA/wd2

 TVA

+ wd2

TS30G101b/wd2/jr20

 wd2

+

TS30G101b:

sb glute P & abd (green) x 10

dB split squat #17.5s x 10/10

kb swings #50 x 20

rest30s x 3

--

elev kb dL #80 x 10

ballerina sumo #70 x 8

ugi 1 leg squat hops x 8/8

rest 30s x 3

--

dB ATG split squat #8s x 10/10

BB ATG seated goodmornings #20 x 10

twisted climbers x 20

rest 30s x 3

--

No Squat Glute Prog D1 (10min)

+

JR20 10/30

G1/5rft2

 G1: 7,9,1a,11a proj 1t, 11a proj 1 t, 10c 2t

--

5rft2:

*Sub kick backs #12s x 8

TVA v 7/wd2

 Wd2

+

TVA v 7:

3rounds: 

plank block squeeze 1min/hollow hold block sqz 45s/Back ext x 10 (arms folded over chest)/Lsit prep on blocks 30s (1st round only)/Open book mobility x8/8 (1st & 2nd round only) AFTER: ant tib band pulls dbl x 20, single int rot x 10/10, dbl 20,single int rot x 10/10

❚█══█❚ TS30G101a/jr20/wd2

❚█══█❚ 

Wd2

+

TS30G101a

Wedge angle leg dL #15s x 10/10

Band asst pistols #5 x 6/6

Jump lunges x 20

Rest 30s x 3

--

Bb dL #95 x 8

Db walking lunges ##15s x 16tot

Plank jax (green) x 20

Rest 30s x 3

--

DB ATG split squat (5r/elv) #8s x 10/10

Bb seated good morning #25 x 10

Bench jumps x 10

Rest 30s x 3

--

No Squat Glutes 10min (30s each):

Day 1:

• Floor bridge
• Clam right
• Clam left
• Kickback right
• Kickback left
• Hydrant right
• Hydrant left
• Lateral kickback right
• Lateral kickback left
• Toe tap right
• Toe tap left
• Donkey right
• Donkey left
• Single leg bridge hold 20/20
• Bridge pump and 20/20

--

Jr20 10/20

 

TVA/wd2

TVA (-1 r l-sit prep)
+

wd2

SS404b/jr20/wd2

  wd2

+

ss404b:

smith sumo squat #70 x 10

ATG split squat #10wv/elv heel x 10/10

rest 1 min x 3

--

Frog glutes blue band/#15s x 9

6r heel taps x 8/8

rest 1 min x 3

--

trx box plank opp arm/leg ext x 10/10

seated good mornings #20s x 10

rest 1 min x 3

--

inner thigh slides #26 x 10

dB kB dL #80 x 9

rest 1 min x 3

--

pancake leg lift overs X 18/18

bttm pistol hold 10s/10s

rest 1 min x 3

--

+

JR20: 5/25

g1/5rft2

 g1:

L: 8,7,9,11a proj (1t!!), 11a proj completed!, 10c proj 1t, 10a/b

--

5rft2 (see pages)

TVA & wd2

wd2

&

TVA (start tapering out L-sit prep - omit from round 3)

4rftUP1/JR20

4rftUP (based in 5rft1)

kb row #50 x 8/8 ^ nxt

skull crushers #12s x 8

90* prone pulses #3s x 20

dB chest press #25s x 10

dB lat raises #15s x 10

SLPDs (blue) x 10 ^ next

dB bi curl #20s x 8

+

jr20: 10/50

(add 4x4s on wall next week?)

SS404a/jr20/wd2

   wd2

+

ss404b:

smith sumo squat #70 x 10

ATG split squat #10wv/elv heel x 10/10

rest 1 min x 3

--

Frog glutes blue band/#15s x 9

6r heel taps x 8/8

rest 1 min x 3

--

hanging leg lifts x 8

seated good mornings #20s x 10

rest 1 min x 3

--

inner thigh slides #26 x 10

dB kB dL #80 x 9

rest 1 min x 3

--

pancake leg lift overs X 18/18

bttm pistol hold 10s/10s

rest 1 min x 3

--

+

JR20: 10/45

G1/5rft2🔺

 G1

Auto: 8,8x3(upstairs), 9, 11b, 10d

Bouldering 4x4s: v3 overhang, v4 overhung nope x2, v1x4

---

🔺5rft2:

Row

Bench tri dips #25 x8

Lat rises 

HSCTs x 10/8/8/8/8

Wd2/TVA

 Wd2

+

TVA v6

G1/5rft1

 G1: 8,9,10b,11b proj 2t, 11a 1t, 10c 2t

--

5rft1

ss404a/jr20/wd2

wd2

+

SS404a:

elev plank cross kicks #2.5s x 10/10

archer slides #6 x 8/8

rest 1 min x 3

--

sngl dL #40 x 10/10

ATG split squat #wV x 10/10

rest 1 min x 3

--

ATG smith squat #10 x 10

sb goodmornings #45 x 10

rest 1 min x 3

--

bench dB side lying glute abd #15s x 10/10

seated goodmornings #20s x 10

rest 1 min x 3

--

backwards sled pulls #119 x 20 total

kb glute press #50 x 10

rest 1 min x 3

--

JR20: 5/25

🦷 April Notes

 Lbs/Measurements:

4/12 (CD16): 149.8 

H-38 (up 1/2")

W-30.5 (up 1/2)

B-34.5 (up1/2")

T-21 (up 1/2")

A-13.5 (up 1/2")

N-36 (up 1 1/2") !!!! 

well this information blowwwwwwws

==========

Notes:

• It's really been hard to get back to the regular schedule with food, workouts and sleep post ILLNESS and now my back is killing me. WHY CAN"T I CATCH A BREAK LATELY.
• the third week later..food/energy is better but back is still in the shitter.
• 2155 cal (140/230/75) until May 8th?!? maybe possibly plleeeeaaasssse!?
• IDEAS FOR NEXT WO: pay a little more attn to quads 
• week of 4/10: add ATG mobility (ATG heel elev. split squat/seated good mornings) into leg WOs
• up weight or reps on this every 8 weeks MINIMUM
• 4/12: FOOD = decrease coconut milk to 1/4c in AM
• 4/10: WO = Decrease rest time to 1 min/add 5th set

Wd2/TVA

 Wd2

&

TVA v 6 (see pages)

Wd2/Staunton climbing

 Wd2

&

Pooka @ Staunton

5.6 - captain underpants 

5.6 - cookie thief (TR)

5.9 - big squirrels don't cry (L)

G1

Auto-belay & bouldering:

 8, v0x4, v1x4, v1x4, 11c (1rest), 10cx2, 10b

SS404b/jr20/wd2

  wd2

+

ss404b:

smith sumo squat #70 x 10

ATG split squat #10wv/elv heel x 10/10

rest 1 min x 3

--

Frog glutes blue band/#15s x 9

6r heel taps x 8/8

rest 1 min x 3

--

trx box plank opp arm/leg ext x 10/10

seated good mornings #20s x 10

rest 1 min x 3

--

inner thigh slides #26 x 10

dB kB dL #80 x 9

rest 1 min x 3

--

pancake leg lift overs X 18/18

bttm pistol hold 10s/10s

rest 1 min x 3

--

+

JR20: 10/45

g1/5rft2/wd2

 g1: 7,9,10a, 11a 2t, 10c 1t, 10c 1t

---

wd2

--

5rft2

TVA/wd2

 Wd2

+

TVA 

SS404a/jr20/wd2

wd2

+

SS404a:

block L-sit leg lifts x 20 alt

archer slides #6 x 8/8

rest 1 min x 3

--

sngl dL #40 x 10/10

ATG split squat #wV x 10/10

rest 1 min x 3

--

ATG smith squat (block sqz) x 10

sb goodmornings #45 x 10

rest 1 min x 3

--

bench dB side lying glute abd #15s x 8/8

seated goodmornings #20s x 10

rest 1 min x 3

--

backwards sled pulls #109 x 20 total

kb glute press #50 x 10

rest 1 min x 3

--

JR20: 10/50

SS404b/jr20/wd2

 wd2

+

ss404b:

smith sumo squat #70 x 10

ATG split squat #10wv/elv heel x 10/10

rest 1 min x 3

--

Frog glutes blue band/#15s x 9

6r heel taps x 8/8

rest 1 min x 3

--

c2 pike abs x 10

seated good mornings #20s x 10

rest 1 min x 3

--

inner thigh slides #26 x 10

dB kB dL #80 x 9

rest 1 min x 3

--

pancake leg lift overs X 18/18

bttm pistol hold 10s/10s

rest 1 min x 3

--

+

JR20: 10/30

G1/5rft1

 L: 9,9,10a,11a (1fall, 1t), 10c

Tr: 11c

--

5rft1 (see pages)

WD2/TVA

 what the actual fuck i am sick AGAIN!

WD2

+

tVA (see pages)

g1/5rft2

 L: 7,9,10a, 11a (3t), 10c

--

5rft2 (see pages for workout)

🔺SS404a/jr20/wd2

 🔺 = switch pairs!  

wd2

+

SS404a:

block L-sit leg lifts x 20 alt

archer slides #6 x 8/8

rest 1 min x 3

--

sngl dL #40 x 10/10

ATG split squat #wV x 10/10

rest 1 min x 3

--

ATG smith squat (block sqz) x 10

sb goodmornings #45 x 10

rest 1 min x 3

--

bench dB side lying glute abd #15s x 8/8

seated goodmornings #20s x 10

rest 1 min x 3

--

backwards sled pulls #109 x 20 total

kb glute press #50 x 10

rest 1 min x 3

--

JR20: 10/35

TVA v 6/wd2

 TVA v6

+ 

wd2

Ss404b/jr20/wd2

 wd2

+

ss404b:

dbl kB dL #80 x 8

frog glutes (green)/#15s x 8

rest 1min  x 3

--

5r elev 1 leg heel taps x 7/7

Side plank leg lifts x 8/8

rest 1m x 3

--

smith sumo  #70 x 8

Seated good mornings #20s x 10

rest 1min  x 3

--

ATG split squat (5r elev heel) #10wV x 10/10

kb inner thigh rug adductions #26 x 8

rest 1m  x 3

--

Pancake Leg lift overs x 16/16

Bottom pistol hold 10s/10s

Rest 1 min x 3

--

2:40 core with #2.5 ankle weights:

Plank reptiles x 8/8

Ab splitters x 7

+

JR20: 10/50 (4burpee sets)

g1/5rft1

 L; 7,8,10a,11a (2t!!!), 10c clean

TR: 11c

٩(^ᗜ^ )و 

felt daaaaaamn good today! no shoulder pain on 11s either! WOOP WOOP!

--

5RFT1

TVA/wd2

 TVA v5 (see pages)

--

Wd2

G1/5rft2

 L: 9,9,9/10a,10c,10c 1t, 10c 1t

--

5rft2

🔺SS404a/jr20/wd2

🔺 = rest down to 1 min, added 5th sit of ATG mobility lifts

----------

wd2

+

SS404a

A2G ball sqz smith squat x 8

bench side lying leg abd #12 x 8/8

rest 1m x 3

--

good mornings #45 x 8

archer slides #wV x 7/7

rest 1m x 3

--

backward sled pulls #104 x 20 total

plank cross slide kick thru #2.5s x 10/10

rest 1m x 3

--

Sngl DLs #40s x 8/8

kb glute press on ball #50 x 8

rest 1m x 3

--

ATG split squat #10 x 10/10 (heel elv)

seated good mornings #20s x 10

rest 1m x 3

+ 

JR20: 5/30

TVA/wd2

 TVA v5/wd2

G1/5rft1

 L; 8,9,9,10d LW clean, pink 10c (2t), 10a

--

5rft1

Ss404b/jr20/wd2

   wd2

+

ss404b:

dbl kB dL #80 x 8

frog glutes (green)/#15s x 8

rest 1:30 x 3

--

5r elev 1 leg heel taps x 7/7

db bench v-ups #8 x 10

rest 1:30 x 3

--

smith sumo/calfraise #70 x 8

dB standing ham curl #12 (10?next time?) x 8/8

rest 1:30 x 3

--

sngl glute press elev #25 x10/10

kb inner thigh rug adductions #26 x 8

rest 1:30 x 3

+

JR20: 10/40 (4burpee sets)

TVA/wd2

 TVA v5 + wd2

g1/5rft2

 G1:

L; 7,8,9, 10c lead wall, 10c (3t), 10b

--

5rft2 (see pages)

Modified: #50kb & 8 HSCTs on last two rounds

Ss404a/jr20/wd2

   wd2

+

SS404a

A2G ball sqz smith squat x 8

bench side lying leg abd #12 x 8/8

rest 1:30 x 3

--

good mornings #45 x 8

archer slides #wV x 7/7

rest 1:30 x 3

--

backward sled pulls #104 x 20 total

plank cross slide kick thru #2.5s x 10/10

rest 1:30 x 3

--

Sngl DLs #40s x 8/8

kb glute press on ball #50 x 8

rest 1:30 x 3

+ 

JR20: 5/25

Ss404b/jr20/wd2

  wd2

+

ss404b:

dbl kB dL #80 x 8

frog glutes (green)/#15s x 8

rest 1:30 x 3

--

5r elev 1 leg heel taps x 7/7

db bench v-ups #8 x 10

rest 1:30 x 3

--

smith sumo/calfraise #70 x 8

dB standing ham curl #12 (10?next time?) x 8/8

rest 1:30 x 3

--

sngl glute press elev #25 x10/10

kb inner thigh rug adductions #26 x 8

rest 1:30 x 3

+

JR20: 10/30 (4b)

🌷March Notes

3/11 lbs (CD10): 147.8

Notes:

• Did 3 30-40min WOs in FL due to STILL being sick!!! 😡😤
• Macros: 2155 (140p/75f/230cho)

G1

 Climb:

8,8,7,11a 4t (lower at second to last), 10c, 10a

toooo tiiiiirrreeeddd tooooo llliiiifffftttt aaafffttterrrr

wd2/TVA v5

 wd2

+

TVA & ATG mobility v5

Autobelay + climb G1/5rft1

 Auto:

5min rests:

5+down climb, 6+down climb, 7+down, 8x4

Partner climb: 10c, 10d, 10c,10a

--

5rft1

Ss404a/jr20/wd2

  wd2

+

SS404a

A2G ball sqz smith squat x 8

bench side lying leg abd #12 x 8/8

rest 1:30 x 3

--

good mornings #45 x 8

archer slides #wV x 7/7

rest 1:30 x 3

--

backward sled pulls #104 x 20 total

plank cross slide kick thru #2.5s x 10/10

rest 1:30 x 3

--

c2 ham slides (red thru both loops) x 8

kb glute press on ball #50 x 8

rest 1:30 x 3

--

2:33 leftover Amrap:

Leg lift overs x 16/16

Bottom pistol hold 10s/10s

R=3

+ 

JR20: 10/20

🏖️ WO @ Dad's

 Plank row x5/5/pu (10)

Side lunge jumps x 20

HSCTs x 10alt

X3

--

Band squat leg lift (blue) x 10/10

Sngl Bb dL #12 x 10/10

Bb split squat x 8/8

X3

--

TGUs #10 x 5/5

Twisted climber x 10

Running man abs x 20

X2

--

Seated row (light green&blue) x 10/10

X3

~37min

🏖️ Patio WO

 Still sick and sore from Monday. Barely made this work.

Patio WO:

Banded dynamic squat touch downs x 20 alt

Assisted archer x 8/8

Rev plank leg lifts x 10alt

X3

--

sLPDs blue x 10

HSCTs x 10

X3

---

One leg chair sits x 8/8

Jump lunge kick x 20

Plank knee drops x 8/8

X2

--

Seated banded row x 10/10 (blue/light green)

X3

Ran out of f-ing gas. Efffffffffffff

🏖️ Rotary Park WO

 Lateral step up x 10/10

Up up down down run on box

X3 (1:45each)

--

Scap retract x 10

Inv row x 10

Tri dips x 8

X3 (6:15)

--

V-ups x 12

Box jumps x 10

Pistol asst x 6/6

Bd k2e x 8/8

X3 (11:04)

--

One leg dl on balance board x 10/10

Burpee x 10

X3 (1 =3:11)

---

Chin ups x 4

Jump lunges x 10

X3 (1=1min)