LB3/jr20/TVA/wd2

 walk2

+

LB3 2rft:

1. Weighted clams x 20 / 20 #20

25 kb swings #40 

2. Weighted backward lunge lean forward to chair squat (x3) / Goblet squat (x3) alt. legs x 6 sets #30

25 kb swings 

3. Weighted in and out clams x 10/10 #20

25 kb swings 

4. Side lunge deadlift (x5) / kettlebell swing (x5) alt. x 6 sets #30

25 kb swings 

5. Sumo Squat pulses #60 x 25

time: 18:45 

+

JR20 10/25

🔮 February Notes/LBS

Weight:

2/2: 136.2  - I know it's supposed to be just data but...   ｡･ﾟﾟ･(>д<)･ﾟﾟ･｡

2/9: week of period -- skip lbs, it's just not worth the stress

2/16: 134.6!!!!! I know it's just back to what it was before but.... ٩(◕‿◕｡)۶

2/22: Forgot to take weight this last week for CD16. womp. womp.

I really don't care for monitoring my weight this much. I may go back to once a month or twice maybe CD16 and one week prior.                

This month:

• Add another 20 min JR sesh for a total of 4, 20 min JR intervals plus adding some burpees in there
• Began my version of the ZGYM 12 week Bikini Butt Program end of January (x2/wk) + legs like a dancer 1x/wk
• Hyperbolic Stretching 2/16: Switched to Sara Soloman's splits program which has heavy focus on TVA strength x3/wk 
• IMMEDIATE DECREASE IN BACK PAIN!!!! 😮s-o-l-d
•  1/2 cup grains with each meal. 1 cup each was making me ultra bloated and gassy. 
• can't decide if I want to do it at dinner though...does it power my morning workout better? YES. do I feel hungrier at night? ALSO YES. fuck.
• Calorie cycle 2/7-2/22 1833x3/1600x4 -- nope
• While scale returned to normal 2/16, it hasn't really been moving so I'm going to try 1769 cal every day based on the minimum or "fastest cut" calculations from New Power Eating.
• I've probably been at least 100 over most days.

I'VE NEVER FELT SO UNMOTIVATED IN MY LIFE!!!!!! WTF!!!! AAAGGGHHHH!!!!

٩(ఠ益ఠ)۶

LLAD3/jr20/wd2

 Warm up:

1. Chair squat / standing forward bend x 6 sets
2. Plie in 2nd side to side bend / wide legged forward bend (straight back) / forward bend spine twist (each side) / roll your spine up x 3 sets

---

Workout:

1. first position releve (x3) / plie on demi pointe in parallel with knee abduction (x3) / arabesque pulse (x8) X 6 sets alt. legs
2. Develope to the front - tendu to 2nd position plie on demi pointe x 8/ Passe to front and back in 4th position on demi point with plie x 8 / releve in 1st position - tendu to the front - battement into arabesque x 8 X on each leg
3. Table top 1st position coupe plie to attitude x 8 / table top attitude pulse /arabesque pulse x 8 X  on each leg
4. 2nd position plie on demi pointe / 2nd position battement in attitude to the side X 16 / plie in 1st x 16 X on each leg
5. Tendu - degage - battement (to the front ) - releve in 1st X 8 on each leg
   • leg stretch (calves, quads, hips, hamstrings)

Mat work with power band:

6. Side leg lifts x 32/32
7. Hip raise with abduction x 32
8. Quarter leg lifts x 32/32

---

Stretching:

1. One legged seated forward bend on each leg
2. Seated forward bend
3. Kneeling hip flexor stretch on each leg
4. Wide legged seated forward bend
5. Pigeon pose on each leg
6. Downward dog
7. Laying hip opener on each leg
8. Laying spine release

+

jr10/40x24

+

walk 2

Rest: wd2/TVA

 Walk2

—

TVA

Plank w/ thigh squeeze on block 1min x2

Superset:

Thigh squeeze hollow hold 45s/ Lsit prep 30s

climb g1/walk2

 Really sucking at climbing at this weight. I wish that was more motivating BUT I'm constantly tired and worn out and feeling shitty so instead it's not motivated me at all :(

L: 6up&down, 8, 7, 11b (to third to last clip), 11a(1/2)-->10b

TR: 11a, 11b

--

wd2

LB8/TVA/jr20/wd2

 2 min warm up

LB8 3rft ladder:

Buy in: Squat down / deadlift up x 30 reps #20dB

One leg *elev glute press #20
Ladder:
8/8-8/8-8/8

1. Surrender to Side Kick (x2) to Side Lunge Jump Up (x2) #10wV
Ladder:
10/10 - 7/7 - 4/4

2. Figure 8 Squat Jumps #40 x10
One Arm KB Swing #40 Ladder:
20 - 30 - 40

time:20:52

+

TVA

+

jr20 10/60

+

wd2 

BD2/5rft1/jr20/rev ok 5x20

 Warm up 2 min

BD2 12amrap:

1. 1. DB front raise deadlift / DB squat and press 5 / 5 #20
2. Pull up #18 kB x1
3. 2. Legs elevated Push up (on swiss ball) x 5
   Pull up #18 kB x1
4. 3. Criss Cross hanging Knee Raises x 10
   Pull up #18 kB x1
5. 4. *windmill #26 x 5/5
   Pull up #18 kB x1

+

5rft1

+

Jr20 5/30

+

Rev plank holds 5x20