🐡 December Notes (maint. m2)

  ✨ DO NOT EXCEED 149lbs on THIS REVERSE! ✨

Lbs (-1lbp)

12/3: 149.6

12/5: 149.2

12/7: 149.8

12/8: 149.6

12/11: 148.2

12/14: 148

12/15: 149.2

12/16: 147.6

12/18: 148.2

12/19: 148.8

12/20: 148.8

12/22: 149.2

Average = 148.8

Weekly Step Ave 

• WK of Dec 3: 10,921

Notes: 

• Drop walking to 2mi x 5 (10 total/wk) for winter (add back in May as the 4th JR sesh gets tapered out)
• Stay at 2050
• early DELOAD was 12/11 due to illness THEN AGAIN 12/25 due to illness. (next = 3/13)

OH MY GOD I CAN'T WAIT TO ADD CARDIO BACK!!!!!! 

ss402b/wd2

  wd2

+

22402b

surrender squat #wV x 7/7

seated GM #35 (5r) x 10

rest 1:30 x 3

--

belt sissy squat #30 x 8

sngl kb dL #40 x 10/10

rest 1:30 x 4

--

leg ext #40 x 10/10

BB curtsey #25 x 8/8

rest 1:30 x 4

wd2/PT

 PT

--

wd2

Sick 12/25-1/3

 EFFFING SICK AGAIN.

did a little bit when i could.

TB30/jr20

TB30:

dB hammer curls #20s x 10

Foam Hack #25 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 10

rest 1 min x 3

--

dB front raises #15s x 8

band hyd/ext (green) x 9/9

rest 1 min x 3

--

rope tri pressdown x 10

band asst'd pistols #5 x 9/9

rest 1 min x 3

--

JR20: 10/25

PT

 PT

SS402a/core/wed

wd2

+

ss402a:

ATG split squat #12s (2r) x 10/10

sb goodmornings #45 x 10

rest 2 x 3

--

kb pendulum swing #40 x 10

A-lift glutes #15 x 8/8

rest 2 x 4

--

ugi sngl leg glute press #20 x 8/8

sm. sumo #70 x 10

rest 2 x 4

--

CORE 3rft