SS401b/jr20/wd2

   wd2

+

SS401b:

kb swings #60 x 15

leg ext #35 x10/10

rest 1:15 min x 3

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #10s x 10/10

rest 1;15 min x 3

--

sngl ball ham roll ins x 10/10

foam roll hack squat #wv10 x 8

rest 1;15 min x 3

--

CORE AMRAP:

ball pike x 8

side plank dip x 10/10

30s

#r = 3

--

core:

trx pike x 8

side plank dips x 10/10

r =2

--

JR5: 5/25

👻 October Notes (rev m1)

Lbs: (-1 4p)

10/2 - 151

10/4 - 149.4

10/12 - 149.2

10/14 - 149.4

10/15 - 149.2

10/26 - 148.6

10/27 - 150.2

10/28 - 150

10/29 - 151

10/30 - 149.2

10/31 - 150

AVERAGE: 149.7

Measurements:

W = 29" (down .5!)

Notes:

• SIGH
• 10/1 - Left cut early due to SHIT sleep
• do not exceed 1-3lbs in reverse!!!!!!!!!!!!!!!
• Begin reverse: bump 200 to 1900
• Keep walking 15mi until it gets too cold/snowy/unpredictable outside (Dec 1st?)
• Taper one 20 min JR sesh out
• 10/2-10/15: -5min JR/+5min workout SS301b (add in extra rest time 1:15 + core if time)
• 10/16-29: -10JR/+10min workout SS301b (increase rest time to 1:30 + core if time)
• 10/30-11/5 -15JR/+15min workout SS301b (rest time to 2min + core if time)
• The remaining 2 JRs will be on TB30 day & one on SSa day when finally tapered out
• DELOAD WEEK: 10/16 = 3 WOs, 4 days off (10/20-22 + TVA day)
• next: 11/4

g1/5rft2/wd1

 g1:

L: 8,8,8,11b oroj 2t :(, amazing back 10d, 10c

--

5rft2

--

wd1

SS401b/jr20/wd2+1

  wd2

+

SS401b:

kb swings #60 x 15

leg ext #35 x10/10

rest 1:15 min x 3

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #10s x 10/10

rest 1;15 min x 3

--

sngl ball ham roll ins x 10/10

foam roll hack squat #wv10 x 8

rest 1;15 min x 3

--

CORE AMRAP:

ball pike x 8

side plank dip x 10/10

30s

#r = 3

--

core:

trx pike x 8

side plank dips x 10/10

r =2

--

JR5: 5/55

+

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

sngl row #55 x 9/9

1 min rest x 3

--

pancake dL #28s x 12

narrow BB chest press #60 x 10

1 min rest x 3

--

Ugi glute press #55 x 10

OHP #20s x 8

1 min rest x 3

+

JR20: 10/40

+

Wd1

🔺g1/wd1/roll

 g1

L: 7,9,10a, 10d-->7, really hard 10b on lead cave

TR: 11a

🔺New program:

3 warm ups, lead project, mid 10 lead, proj TR, 1 full grade less on TR or easy 10 lead

TVA/Ant/PT/wd2+1

 wd2

--

TVA (trimmed off first plank and last L-sit 🤞)

PT;

Alt prone rotation x10/10

open book x 10/10

OH lat stretch x 10

J curls #20 x 10

2R

--

wd1

SS301a/jr20/wd2

    wd2

+

SS351a

racked kb side lunge #20 x 10/10

suitcase squats #40 x 10/10

rest 1:30 min x 3

--

elve dL #85 x 10

smith glute kick backs #10/ea x 10/10

rest 1:30min x 3

--

BB step ups #35 x 10/10

seated GM #35 x 10

rest 1:30 min x 3

--

JR20: 10/30

G1 solo prog/5rft2/wd1

 G1:

Auto upstairs: 5x3

downstairs: 9, 10a, 11c (w/ 10c assists)

Bouldering cave: v3, v1

Downstairs auto: 10c

Upstairs: 10bx3

--

Wd1

--

5rft2

TB30/jr20/wd2

wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

sngl row #55 x 9/9

1 min rest x 3

--

pancake dL #28s x 12

narrow BB chest press #60 x 10

1 min rest x 3

--

Ugi glute press #55 x 10

OHP #20s x 8

1 min rest x 3

+

JR20: 10/55x19

TVA/Ant/PT/wd2+1

 wd2

--

TVA/ANT/PT 

PT;

Alt prone rotation x10/10

open book x 10/10

OH lat stretch x 10

J curls #20 x 10

--

wd1

SS351a/jr20/wd2+1

   wd2

+

SS351a

racked kb side lunge #20 x 10/10

suitcase squats #40 x 10/10

rest 1:15 min x 3

--

elve dL #85 x 10

smith glute kick backs #10/ea x 10/10

rest 1:15min x 3

--

BB step ups #35 x 10/10

seated GM #35 x 10

rest 1:15 min x 3

--

JR20: 5/35

+

wd1

G1/roll/wd1

 G1

L: 7,7,10a, 11b proj 1t, 10c+

Tr: 11d, 11d-

--

Roll

--

wd1

SS35/jr15/wd2+1

 wd2

+

SS351b:

kb swings #60 x 15

leg ext #35 x10/10

rest 1:15 min x 3

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #10s x 10/10

rest 1;15 min x 3

--

sngl ball ham roll ins x 10/10

foam roll hack squat #wv10 x 8

rest 1;15 min x 3

--

CORE AMRAP:

ball pike x 8

side plank dip x 10/10

30s

#r = 3

--

JR20: 5/25x30

+

wd1

TB30/jr20/wd2

   wd2

+

TB30:

static lunges #20s x 8/8

conc. curl #20s x 8/8

1 min rest x 3

--

elev sumo #80 x8

sngl row #55 x 9/9

1 min rest x 3

--

pancake dL #28s x 12

narrow BB chest press #60 x 10

1 min rest x 3

--

Ugi glute press #55 x 10

OHP #20s x 8

1 min rest x 3

+

JR20: 5/30

g1/roll/wd1

 g1:

L: 3 warm up, 11b proj ONE TAKE!!!, 11a 1 t

TR: 11d. 11b

--

roll

--

wd1

TVA+Ant+PT/wd2+1

  wd2

--

TVA/AnT.

plank 60s/ant tib x 20

back ext x12 #10/sngl decline calf x 10/10

L sit 30s/ant tib x 20

hollow 45s/sngl decline calf x 10/10

back ext x 12/ant tibx 20

L sit 30x/sngl decline calf x 10/10

plank 60s/ant tib x 20

bk ext x 12/sngl decline calf x 10/10

Lsit 30s

+

PT = 2R:

prone lumbar rotations x 10/10

supine lumber rotations x 10/10

hip flexor stretch 15s x 5/5

lat OH mobiliy (pulls) x 10

thoracic ext on roller x 10

+

wd1

g1/5rft2/wd1

 L: 9,7?,9?, 11b 2t, 

TR: 11d?, hard 11a

--

5rft2

--

wd1

SS301a/jr20/wd2

  wd2

+

SS301a

racked kb side lunge #18 x 10/10

suitcase squats #40 x 8/8

rest 1min x 3

--

elve dL #85

smith glute kick backs #10/ea x 10/10

rest 1min x 3

--

BB step ups #30 x 10/10

seated GM #30 x 12

rest 1min x 3

--

JR20: 5/40

🔺TVA/Ant/PT+wd2+1

 wd2

--

TVA/AnT.

plank 60s/ant tib x 20

back ext x12 #10/sngl decline calf x 10/10

L sit 30s/ant tib x 20

hollow 45s/sngl decline calf x 10/10

back ext x 12/ant tibx 20

L sit 30x/sngl decline calf x 10/10

plank 60s/ant tib x 20

bk ext x 12/sngl decline calf x 10/10

Lsit 30s

+

PT = 2R:

prone lumbar rotations x 10/10

supine lumber rotations x 10/10

hip flexor stretch 15s x 5/5

lat OH mobiliy (pulls) x 10

thoracic ext on roller x 10

SS301b/jr20/wd2

 wd2

+

SS301b:

kb swings #60 x 15

leg ext #35 x10/10

rest 1 min x 3

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #10s x 10/10

rest 1 min x 3

--

sngl ball ham roll ins x 10/10

foam roll hack squat #wv10 x 8

rest 1 min x 3

--

CORE AMRAP:

ball pike x 8

side plank dip x 10/10

#r = 3

--

JR20: 10/50

-==-TO SHELF!!-==-

TVA+Ant/wd2+1

 wd2

==

TVA + ant tib

==

wd1

SS301a/jr20/wd2

  wd2

+

SS301a

sb side lunge #20 x 8/8

suitcase squats #40 x 8/8

rest 1min x 3

--

elve dL #85

smith glute kick backs #15 x 10/10

rest 1min x 3

--

BB step ups #30 x 10/10

seated GM #30 x 12

rest 1min x 3

--

JR20: 10/35

10/2 LAST COACHING SESSION (CWA)

 Coaching with Abby Notes from last sessions:

Coaches Notes

10/2-

• Stay asleep- Gut Health = waking 1-3am
• Boost Carbs @ Dinner- 20-30% of daily alotment
• Hormones- Maca Root
• Progesterone- Feel better
• Still Feels off- Foggy, energy,
• Stress- Moderate
• Hot all the time
• Thyroid Tests: TSH, T4, T3, TGB, TPO
• Re-Check Cortisol- Tanked
• 1700-->1900 cals on 10/1

==

Current Stats Avg-

1700 cals/130P

148#

==

Est Maintenance ~2100-2300 cals

(Previously @ 2400 cals) ~ too much! 20lb gain!

==

Hang here for 1-2 weeks/

Then add 100-200 cals every 2 weeks

Monitor weight

================

Future Blueprint-

• Below 1700 cals- compliance is poor- ravenous
• Extra day of jump-roping
• 25-30% deficit 1875-1750 cals (from 

G1/5rft2/wd1

 L: 8,8,9,11b 2 t

TR: stupid 11d, 11c

--

5rft2

--

Wd1

SS301b/jr20/wd2+1

 wd2

+

SS301b:

kb swings #60 x 15

leg ext #35 x10/10

rest 1 min x 3

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #10s x 10/10

rest 1 min x 3

--

sngl ball ham roll ins x 10/10

foam roll hack squat #wv10 x 8

rest 1 min x 3

--

JR20: 5/25

__

wd1