👙July 2022 Notes

  LBS:

7/6 (cd10) 131.4

Notes:

• Not ready for another deload so switch to 15/15 vacay schedule x 6!!
• 6/28-7/10: bump 100 cal to 1850 cal.        ✅ weight stable
• 7/11-10/11: bump 100 cal to 1950 cal stay here 2 months? (take lbs 8/4 or 8/10 and see whether to stay up bump up)
• find lowest weight and do this calculation to find new reverse diet target: lbs x 14 = low end of range & lbs x 16 = high end of range. (Based on 131: 1834-2096)

wd2/LADAM20/jr20

 wd2

+

LADAM20:

elev one leg squat:                     7/7----------->all

elev abd & [p (black + 4 r tot): 10-12-14-12-10

12:10AMRAP

BB DL #80 x 10

side jump lunges #10 x 20

pilates teaser #2.5s x 16 alt

smith squat #50 x 10

r = 4

+

jr20 10/30

G1/5rft1

 L: 7,9,10b, 11a (1t), hard 10c (1t), 10b, 10c, 10a

+

5rft1

(See pages)

wd3

 wd3

BC Cascade Crag

 SLOPPY AS SHIT LEAD: 5.8 raincheck

TR: 10b, 9 (mixed)

wd2/LADAM/JR20

 wd2

LADAM20:

smith 1 leg squat;             6/6---------->all

dbl elev glute press #55: 10-11-12-11-10

13:15 AMRAP:

donkey kick jump/kick through x 8/8

wide leg kB dL #60 x 10

dip st. leg lifts x 10

side step squats #50+green band x 10

r = 3.5

+

JR20: 10/20x40

🏖️Upper Body & Abs Inferno #5/JR15

wd2

2rft or 15min:

hanging windshield wiper x 2/T2B x2 ~ 5 sets

HSCTx2/dynamic pu x 2 ~ 5 sets

pullup/chin up #10wV ~ 4 sets

pigeon 1 leg slide in/1 leg mnt slider x 10/10

wall plank jump up/diagonal touch down/leglift x 10 alt

#r = 2

+

JR15: 10/50x15