CUT Deets
goal lbs: ≤ 130
Diet:
m1: protein coffee, 1/3c oats or 1 piece toast w/ ghee
m2: meat, salad, 5 oz sweet tato, fruit snacks
m3: 1.5 protein bar ~21g, fruit
m4: meat, veg, 1/2c whole grians
m5: 1/4th L&L cookie, 1/2 t tsp pB
CUT WO Prog 3/3:
- Mon - Lift10*|Zgym**20min/jr20/wd2
- Tues - PT/wd2
- Wed - climb g1/pnp1/wd2
- Thurs - qPT/wd2
- Fri - climb g1/wd2/pnp2
- Sat - wd2/run20 (treadmill)
- Sun - L10|Z20/jr20/wd2
*Lifts are 2 compound exercises: Quad/Glute, Ham/Quad
**Zgym workouts are a combination of exercises from two of her workouts (mostly lower, one lower+shoulders/one core for a total of 6 exercises) to be changed every 4 weeks.
Workout Example:
4R: (~10MIN)
Hack squat (3riser) #25/25/25/20 x 10
elev dL #72 x 10
1 min rest = ant tib x 30/calf x 10/10 (#260
then
20 min CD:
ugi pistol to dL #10 x 5/5
pu/plank knee tuck x 6/6
diagonal band kick backs (green) x 20/20
db jump squat/jump lunge #10 x 10
side step dL #50 x 16alt
kB squat n press #26 x 6/6
rest 1 min
JR20
Lbs:
3/24 = 132.6
