🍄 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)