🥕 May Notes

 CUT (Month 2!?!?!?)

5/27-31lbs:

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GOAL: ≤129lbs by 8/1 (HARD STOP. EXIT TO AP PHASE)

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CUT DEETS:

m1: *coffee protein shake, 1/2 protein bagel w/ V cream cheese or pB or ghee

m2: meat, salad, 1/2 sweet tato, fruit snacksx1

m3: probar (20g), 1 piece of fruit

(meat stick and or fruit if you can't make it to dinner)

m4: meat, veg, 1c whole grians

***if out to dinner/lunch order a salad/meat and add lunch/dinner CHO elsewhere)

m5: applesauce

CUT WO Prog 3/2:

• Mon -  Lift10*|Zgym**20min/jr20/wd2
• Tues - wd2/JR20/back ext 3x10 #25
• Wed - climb g1
• Thurs - wd2/HSCTs x 12 alt
• Fri - climb g1
• Sat - wd2/row#26 x 10/10
• Sun - L10|Z20/jr20/wd2

*Lifts are 2 compound exercises: Glute, Ham, Quadx2 (3 set instead of 4 this year)

*Finish with quad drop set

**Zgym workouts are a combination of exercises from her workouts (mostly lower, one lower+shoulders/one core for a total of 6 exercises) to be changed every 6 weeks with an order shuffle at the 3 week mark.

Changed WO Structure to this:

Q+H or Q+G (2 ex, 3 sets)

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tabata 10/30x6 - 2 ex or 1 single leg

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10min amrap - 2-3 ex

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tabata 10/30x6 - 2 ex

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leg ext drop set

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JR20