Climb

 G1:

L: 8,8,9,11b proj (3-4t), 11a (4-5t), 10a

🤖 January Notes

1/23 measurements:

• W = 29
• H = 37
• N = 34.5
• B = 35
• T = 20.5
• A = 12.5

I feel like I may have been extra bloated the last couple of days? Maybe the new probiotics since they'r double strength? Hoping?

Notes: 

• Start SS403a/b
• switch pairs every 2 weeks and lbs/reps every 4 weeks
• run prog for 8 weeks each
• Add deload weeks back in every 4-6 (6 if feeling good, 4 if not - timed with PMS week) and just do
•  50% of regular WO schedule. (20min AMRAP SS403a+b w/ 2 min rest between rounds, 10min JR x 2, L climbing: 7,8,9, proj, proj, 10a. 9 etc = 6-7 climbs total x 2)
• Took one 1/30/22
• 1/25: Freaking out with 49 days left til FL and not being able to cut!!!!!!! 

🔽 SS403b 20 amrap/jr10/wd2

*DELOAD: every 4 weeks (over PMS week!) 

too fucking cold to walk dogs today. AGAIN.

~*~*~*~*~*~*~*~*~*~*~

2min z warm up instead

+

20AMRAP:

jefferson curl #18 x 10 (hold 10s on last rep)

side slide lunge #20 x 8/8

ball glute press #40 x 8 

hack squat #45/wV x 10

elev pistol (6risers)/heel tap x 6/6

dBl ham curl machine #25 x 8

plank bd k2e x 8/8

dB hydrant/ext kick #4/blue x 6/6

REST: 1:30 (probably should have been 2 min)

r = 2 3/4

+

JR10 5/35x15

TVA

 too fucking cold to step foot outside and my throat feels like firey death glass so I just did my TVA today.

SS403a/jr20/wd2

 wd2

+

cable hip thrust #25^ x 12

pendulum swing #30 x 12

rest 1:30 x 3

---

1 leg ballerina plie #26/leg lift #12 x 8/8

hang knee tuck/cross kick x 8 total

rest 1:30 x 3

---

st dB lunges #17.5s x 8/8

BB dL +30/ea x 8

rest 1:30 x 3

---

sm 1 leg smith (7r) butt touch squat x 6/6

band abd + p #20 lite green/blue #20sB x 10

rest 1:30 x 3

---

leg lift overs x 16/16 = 3R (4ish min)

---

JR20 10/30

g1/5rft2

 g1

L: 8,9,10a, 10c, 10d (2-3t), 10c (4t hated it)

TR: a really freakin hard 11b

--

5rft2 (see pages)

wd/tva

 wd2

+

TVA v 4

g1

so sore from sunday... 

g1

L: 7,9,10a, 11a proj completed!, 10d clean, 9/10a

SS403b/JR20/wd2

 i'm having a real SHIT for body day today :(

wd2

+

jefferson curl #18 x 10 (hold 10s on last rep)

side slide lunge #20 x 8/8

rest 1:30 x 3

--

ball glute press #40 x 8 

hack squat #45/wV x 10

rest 1:30 x 3

--

elev pistol (6risers)/heel tap x 6/6

dBl ham curl machine #25 x 8

rest 1:30 x 3

--

plank bd k2e x 8/8

dB hydrant/ext kick #4/blue x 6/6

rest 1:30 x 3

--

JR20: 10/50x20

G1

 g1

L: 7,8,9,11b proj (2t!!!!), 11a (1t)

TR: 11d hard AF

G1

 G1:

L: 8,8,10a,11b proj (4t?), 11a (3t)

TR: 11d

--

5rft1 

See pages 

Ss403a/jr20/wd2

Wd2

+

SS403a:

smith 1 leg squat to step w/ other leg extended (8 risers) x 5/5

ball pikes x 10

x3 rest 1:30

--

BB dL +#25 each x 8

band abd/p w/ sb #20 black/lite green x 12

x3 rest 1:30

--

static lunge/calf raise #17.5s x 8/8

pendulum swing #30 x 12

x3 rest 1:30

--

cable hip thrusts #15 (^?n) x 12

Kb #26 one leg plié/leg lift #12 x 8/8

x3 rest 1:30

--

3min amrap:

Leg lift overs 16x16 30s rest 

R= 3

+

JR20 10/20

wd2/TVA v4

 wd 2

+

TVA v 4

SS403b/JR20/wd2

  wd2

+

ss403b:

sBB hack squat #45/wV x 10

dB hydrant/kick #4/blue x 6/6

x3 rest 1:30

--

side lunge slide #26 x 8/8

dbl ham curl mach #25 x 8

x3 rest 1:30

--

ball glute press #40 x 8

elev pistol x 6/6

x3 rest 1:30

--

ab splitters #2.5s x 8

jefferson curl #18 x 10 (hold 10s on 10th)

x3 rest 1:30

--

2min amrap

leglift overs x 16/16 (30s rest) = 2R

+

jr20 5/30x35

G1

 G1:

L:7,8,9,11a ON-SITE!!!!, 10d clean

TR: 11b proj

SS403a/jr20/wd2

Decided to cut out one leg hamstring ex until my inner ham knee attachments feel a lot better

wd2

+

SS403a:

smith 1 leg squat to step w/ other leg extended (8 risers) x 5/5

ball pikes x 10

x3 rest 1:30

--

BB dL +#25 each x 8

band abd/p w/ sb #20 black/lite green x 12

x3 rest 1:30

--

static lunge/calf raise #17.5s x 8/8

pendulum swing #30 x 12

x3 rest 1:30

--

cable hip thrusts #15 (^?n) x 12

step touch squat (6 risers)/#wV leg lift x 6/6 #45 on BB

x3 rest 1:30

+

JR20 5/25/x40

TVA/wd2

 Wd2

+

TVA v4

G1/5rft2

 G1

L: 8.8,9,10b,10d proj COMPLETED!! Fiiiinally!! Woo, 10d? (1t), 

TR: 11d

--

5rft2

Bump f/L raises to 7/7

SS403b/jr20/wd2

 wd2

+

ss403b:

sBB hack squat #45/wV x 10

dB hydrant/kick #4/blue x 6/6

x3 rest 1:30

--

side lunge slide #26 x 8/8

dbl ham curl mach #25 x 8

x3 rest 1:30

--

ball glute press #40 x 8

elev pistol x 6/6

x3 rest 1:30

--

dip st. v-abs x 10

jefferson curl #18 x 10

x3 rest 1:30

+

jr20 10/45x22

*i'm still not convinced stacking is the best idea. it seems to be taking me a lot longer to recover even though i have three whole rest days now. >_<

TVA/wd2

TVA v4 (see pages)

+

wd2

g1

 L; 8,8,9,10b, 10c,10d (2t - unsent!)

🔺SS403a/wd2/jr20

 Went snowboarding yesterday but am doing a half week or DELOAD this week due to feeling like complete and utter shit potatoes.

wd2

+

SS403a:

smith 1 leg squat to step w/ other leg extended (8 risers) x 5/5

pigeon slides x 8/8

x3 rest 1:30

--

BB dL +#25 each x 8

band abd/p w/ sb #20 black/lite green x 12

x3 rest 1:30

--

1 leg good mornings #20 x 8/8

pendulum swing #30 x 12

x3 rest 1:30

--

static lunge to calf raise #17.5s x 8/8

step touch squat (6 risers)/#12 leg lift x 6/6 #45 on BB

x3 rest 1:30

+

JR20 10/30x30

*possibly taking out all one leg ham exercises for the next 12 weeks.