🥓August Notes 2022

Lbs: 

8/10: 131.6

Notes:

• 7/11-9or10/11: bump 100 cal to 1950 (stay until lbs on 8/10)
• I totally F-ed up on vacay in Durango. I should have done a deload and instead I did 15/15. 
• Only up .6lbs so 8/11 BUMP UP to 2050!
• No more plyos in workout
• Start cardio taper early 8/22 (do -5min every TWO weeks since I'm also upping calories too)
• On the taper day, switch to supersets workout (6-7min amraps/2 ex each)
• DELOAD WEEK: 8/22 (next: 11/21)
• Abbie's example: bump to 2400 and hang out until biofeedback improves. then 10% deficit @ 2100 + 15,000 steps a day

IDEA:

Progressive overload prog:

Week One: 3 sets/8 reps/1 min rests

Week Two: 3 sets/8 reps/1min rests

Week Three: 3 sets 10 reps

Week 4: 3/10

Week 5: add 5-10lbs

week 6: stay at 3-10 w/ new weight

week 7: 4/8

week 8: 4/8

wd2/JR20

 wd2

+

JR: 10/20x40

Avalon

 L: 7 slab yuck

TR: 8+ Tomb of sorrows?

L: 9+ dance with the dead

TR: 10c to the left of dance with the dead

L: 10c dominator *new proj* 3t

wd2/12min TB

 wd2

+

12min AMRAP:

kB squat/leglift #60/green x 12 alt

plank knee drops x 8/10/8

elev dL #75 x 10

kb snatch #26(1)/30(2) x 10/10-8/8-8/8

#r = 3

wd2/12min TB

 wd2

+

12min amrap:

smith squat/calf raise #50 x 10

ham ball roll ins x 10/10

dip st. knee raises #15 x 10

plank pu/row 1/1 #25s x 8

r = 3.75

wd2/tva

 wd2

--

tva

G1

 G1:

L: 8,9,10a, 11c (to 6th clip), 11a (3/4), 10d,

TR: same 11a, 

L: 10d, 10c