🌷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)

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/psoas band pull (yellow/l.green) x 8/8

kb inner thigh rug adductions #26 x 8

rest 1:30 x 3

+

JR20: 10/40x24

5rft1 + 4sx3laps

 5rft1:

*inv row #wV x 10

90* rows #3s x 20

dB lat raises #15s x 8

SLPD blue x 10

~18min

+

3 laps x 4 (5min rests between)

wd/SS404a/jr20

 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

--

+ 

JR20: 10/30

SS5rft2/hangboard/wd2

 wd2 

+

kB row #50 x 10/10 * felt ok but not perfect on the injury

db Chest press #25s x 10

x4 rest 1:30

--

reverse plank hold 25s #10 

trx reptiles x 10/10

x3 rest 1:30

--

lat raises #15s x 9

diamond knee pu x 8

x3 rest 1:30

--

HSCTs x  10

hanging dB knee raises #15 x 10

x3 rest 1:30

+

hangboard beastmaker app 1000s, 1st wo

🔺SS403a/JR20/wd2

  wd2

+

Sngl db/band kickbax #20/d.grn

Decline low squats #30sb x 8

rest 1:30 x 3

---

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

Side plank/ leg lifts x 8/8

rest 1:30 x 3

---

st dB lunges #20s x 8/8

C2 ham curls (red band) x 8

rest 1:30 x 3

---

6r elev 1 leg squat/heel tap x 7/7

band abd + p #20 lite green/d green #30sB x 10

rest 1:30 x 3

---

JR20 5/25