PT & 3RFTs & CUT/BULK Method

Portion Method for CUT/BULK:

• Begin Bulk in June (add 2 increases every month, monitor weight ≤ 138lbs)
• Begin Cut in Feb -  4 months only! (all cut at once + extra cardio)
• 1/3c oats to 1/3 c oats
• 1/4c coc milk to 1/3c coc milk
• 4 oz tato to 6oz tato
• 1/2c grains to 3/4c grains
• add bedtime protein snack during bulk (4 up to 5 meals)
• 3 serv CHO to 5 serv CHO

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Post Climbing Strength:

v2:

[3rft1:

sngl row #55 x 10/10, tri bench dips #20 x 10, pullups 3BW/3asst, hammer curls #20s x 10, front raises #12s x 10, push ups x 8]

3rft2: 

sngl row #55 x10/10, tri kick backs #12s x 10, lat raises #15s x 10, superman lat pulldowns with blue band x 10, db rev fly #15s x 10, hand stand chest taps x 10 alt

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Jump Rope Combo's

JR2B20:

jump rope includes 2 rounds of burpees (fall/winter)

JR4B20

jump rope includes 4-6 rounds of burpees (spring/summer)

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PT (updated 7/16/24)

Ant tib x 30

back ext #20 x 10

superman lat pulldown blue x 20

*add row if 2nd upper body sesh will be missed - row #55 x 10/10

x3

THEN

prone scorpion twists x 20 total

kneeling band twists x 10/10 (back - push knee in when twisting)

rotator cuff on knee #5 x10/10

*add left quad rolling

x2