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