🦷 April Notes

 Lbs/Measurements:

4/12 (CD16): 149.8 

H-38 (up 1/2")

W-30.5 (up 1/2)

B-34.5 (up1/2")

T-21 (up 1/2")

A-13.5 (up 1/2")

N-36 (up 1 1/2") !!!! 

well this information blowwwwwwws

==========

Notes:

• It's really been hard to get back to the regular schedule with food, workouts and sleep post ILLNESS and now my back is killing me. WHY CAN"T I CATCH A BREAK LATELY.
• the third week later..food/energy is better but back is still in the shitter.
• 2155 cal (140/230/75) until May 8th?!? maybe possibly plleeeeaaasssse!?
• IDEAS FOR NEXT WO: pay a little more attn to quads 
• week of 4/10: add ATG mobility (ATG heel elev. split squat/seated good mornings) into leg WOs
• up weight or reps on this every 8 weeks MINIMUM
• 4/12: FOOD = decrease coconut milk to 1/4c in AM
• 4/10: WO = Decrease rest time to 1 min/add 5th set

Wd2/TVA

 Wd2

&

TVA v 6 (see pages)

Wd2/Staunton climbing

 Wd2

&

Pooka @ Staunton

5.6 - captain underpants 

5.6 - cookie thief (TR)

5.9 - big squirrels don't cry (L)

G1

Auto-belay & bouldering:

 8, v0x4, v1x4, v1x4, 11c (1rest), 10cx2, 10b

SS404b/jr20/wd2

  wd2

+

ss404b:

smith sumo squat #70 x 10

ATG split squat #10wv/elv heel x 10/10

rest 1 min x 3

--

Frog glutes blue band/#15s x 9

6r heel taps x 8/8

rest 1 min x 3

--

trx box plank opp arm/leg ext x 10/10

seated good mornings #20s x 10

rest 1 min x 3

--

inner thigh slides #26 x 10

dB kB dL #80 x 9

rest 1 min x 3

--

pancake leg lift overs X 18/18

bttm pistol hold 10s/10s

rest 1 min x 3

--

+

JR20: 10/45

g1/5rft2/wd2

 g1: 7,9,10a, 11a 2t, 10c 1t, 10c 1t

---

wd2

--

5rft2

TVA/wd2

 Wd2

+

TVA 

SS404a/jr20/wd2

wd2

+

SS404a:

block L-sit leg lifts x 20 alt

archer slides #6 x 8/8

rest 1 min x 3

--

sngl dL #40 x 10/10

ATG split squat #wV x 10/10

rest 1 min x 3

--

ATG smith squat (block sqz) x 10

sb goodmornings #45 x 10

rest 1 min x 3

--

bench dB side lying glute abd #15s x 8/8

seated goodmornings #20s x 10

rest 1 min x 3

--

backwards sled pulls #109 x 20 total

kb glute press #50 x 10

rest 1 min x 3

--

JR20: 10/50

SS404b/jr20/wd2

 wd2

+

ss404b:

smith sumo squat #70 x 10

ATG split squat #10wv/elv heel x 10/10

rest 1 min x 3

--

Frog glutes blue band/#15s x 9

6r heel taps x 8/8

rest 1 min x 3

--

c2 pike abs x 10

seated good mornings #20s x 10

rest 1 min x 3

--

inner thigh slides #26 x 10

dB kB dL #80 x 9

rest 1 min x 3

--

pancake leg lift overs X 18/18

bttm pistol hold 10s/10s

rest 1 min x 3

--

+

JR20: 10/30

G1/5rft1

 L: 9,9,10a,11a (1fall, 1t), 10c

Tr: 11c

--

5rft1 (see pages)

WD2/TVA

 what the actual fuck i am sick AGAIN!

WD2

+

tVA (see pages)

g1/5rft2

 L: 7,9,10a, 11a (3t), 10c

--

5rft2 (see pages for workout)

🔺SS404a/jr20/wd2

 🔺 = switch pairs!  

wd2

+

SS404a:

block L-sit leg lifts x 20 alt

archer slides #6 x 8/8

rest 1 min x 3

--

sngl dL #40 x 10/10

ATG split squat #wV x 10/10

rest 1 min x 3

--

ATG smith squat (block sqz) x 10

sb goodmornings #45 x 10

rest 1 min x 3

--

bench dB side lying glute abd #15s x 8/8

seated goodmornings #20s x 10

rest 1 min x 3

--

backwards sled pulls #109 x 20 total

kb glute press #50 x 10

rest 1 min x 3

--

JR20: 10/35

TVA v 6/wd2

 TVA v6

+ 

wd2

Ss404b/jr20/wd2

 wd2

+

ss404b:

dbl kB dL #80 x 8

frog glutes (green)/#15s x 8

rest 1min  x 3

--

5r elev 1 leg heel taps x 7/7

Side plank leg lifts x 8/8

rest 1m x 3

--

smith sumo  #70 x 8

Seated good mornings #20s x 10

rest 1min  x 3

--

ATG split squat (5r elev heel) #10wV x 10/10

kb inner thigh rug adductions #26 x 8

rest 1m  x 3

--

Pancake Leg lift overs x 16/16

Bottom pistol hold 10s/10s

Rest 1 min x 3

--

2:40 core with #2.5 ankle weights:

Plank reptiles x 8/8

Ab splitters x 7

+

JR20: 10/50 (4burpee sets)

g1/5rft1

 L; 7,8,10a,11a (2t!!!), 10c clean

TR: 11c

٩(^ᗜ^ )و 

felt daaaaaamn good today! no shoulder pain on 11s either! WOOP WOOP!

--

5RFT1

TVA/wd2

 TVA v5 (see pages)

--

Wd2

G1/5rft2

 L: 9,9,9/10a,10c,10c 1t, 10c 1t

--

5rft2

🔺SS404a/jr20/wd2

🔺 = rest down to 1 min, added 5th sit of ATG mobility lifts

----------

wd2

+

SS404a

A2G ball sqz smith squat x 8

bench side lying leg abd #12 x 8/8

rest 1m x 3

--

good mornings #45 x 8

archer slides #wV x 7/7

rest 1m x 3

--

backward sled pulls #104 x 20 total

plank cross slide kick thru #2.5s x 10/10

rest 1m x 3

--

Sngl DLs #40s x 8/8

kb glute press on ball #50 x 8

rest 1m x 3

--

ATG split squat #10 x 10/10 (heel elv)

seated good mornings #20s x 10

rest 1m x 3

+ 

JR20: 5/30

TVA/wd2

 TVA v5/wd2

G1/5rft1

 L; 8,9,9,10d LW clean, pink 10c (2t), 10a

--

5rft1

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 elev #25 x10/10

kb inner thigh rug adductions #26 x 8

rest 1:30 x 3

+

JR20: 10/40 (4burpee sets)

TVA/wd2

 TVA v5 + wd2

g1/5rft2

 G1:

L; 7,8,9, 10c lead wall, 10c (3t), 10b

--

5rft2 (see pages)

Modified: #50kb & 8 HSCTs on last two rounds

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

--

Sngl DLs #40s x 8/8

kb glute press on ball #50 x 8

rest 1:30 x 3

+ 

JR20: 5/25

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 elev #25 x10/10

kb inner thigh rug adductions #26 x 8

rest 1:30 x 3

+

JR20: 10/30 (4b)