🐡 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