Gymnastics and more bear crawls!

Sleep:  10:00p-5:00a- nap from 1:30-3:30

Food:  5a coffee with cream, post training protein shake with almond milk and banana, lunch ~noon of large mixed green salad with balsamic, green beans, collard slaw, fish, and kale chips, post pm training protein shake with refuel and whey protein, dinner of marinara meat sauce over zucchini "noodles", fruit and popcorn, arctic zone ice cream before dinner. 

SHE

am training ~8a

part 1:

10 min aerobic warm up including run intervals

+

TGU - 10 min practice

20kg TgU

+

free handstand practice into front roll out

(work on portions of movement you need practice on for 10 min)

~25s handstand holds into front rolls- felt easier than last week

+

Burgener Warm Up - very light - 5 sets- forgot to do this

+

triple under practice - 10 min

10ish triple unders, all singles- this was fun!

+

light row - 10 min cool down

(sprint last 10 sec of each minute)

rowed ~1950m- liked the sprint at the end

rest as needed

Rested 6 hours (to include a 2hr nap:)

pm training ~4p

part 2:

2 sets of 4 min amrap @ 90%:

5 perfect push ups

5 toes to bar

20 DU's

(rest 3 min b/t each 4 min set)

5 rounds +7 reps

6 rounds

(REST 5-7 min drinking some liquid sugars and have some BCAA's)

2 sets of 4 min amrap @ 90%:

25 m bear crawl

25 m farmers walk - 35# DB/h

(rest 3 min b/t each 4 min set)

5 rounds

4+25m+13m

(REST 5-7 min drinking some liquid sugars and have some BCAA's)

2 sets of 4 min amrap @ 90%:

row 100 m

5 burpees

(rest 3 min b/t each 4 min set)

5 , 5
So hot today- thanks Becca for the extra push!


R shoulder is feeling insanely fatigued... so ready for a rest day!

HBBS and Oly

Sleep:  10p-7a
Food:  7a coffee with cream, post training protein shake w/ almond milk and 1/2 banana, lunch at 1p of huge mixed green salad with spinach, vinegar slaw, and kale chips (wasabi) with curried cod and a smidge of egg salad, protein smoothie with almond milk, peaches, and almond butter around 3p, dinner of shrimp cocktail and a greek salad at 6p, popcorn before bed


Training at 9am

part 1:

A. HB Back Squat @ 30X0; 8,6,6,4; rest 2 min

125#x8, 130x6, 135x3, 130x3 130x4- got a little ambitious here.

B. Hang Squat Clean TnG x 5 - EMOM fast and tight out of bottom x 10 minutes

83# for all

C. PS x 1/HPS from knee x 1/Squat Snatch x 1 - 70% effort - EMOM for 8 minutes

63#, 68#, 63# for the remainder- wanted to keep it crisp.

rest as needed

Rested 10 minutes (CLEARLY NOT ENOUGH- but had time restrictions today)

part 2:

5 sets:

10 TnG Clean and Jerk AFAP

rest 1 min b/t sets

63#, 68#, 63#, 63#, 63#- this was much harder than I anticipated- really started to die on the 6th rep each round

+

5 sets:

12 burpees AFAP

rest 1 min b/t sets

27s, 28s, 26s, 25s, 23s- easiest of today!

+

5 sets:

airdyne 20 sec AFAP

rest 2 min b/t sets

10 calories, 9c, 11c, 11c, 11c

Wtd. Pull ups and FLR on rings

Sleep:  10p-5:45a
Food:  6a coffee with cream, noon lunch of mixed green salad with curry cod, mixed veggies, green beans, balsamic dressing, and kale chips, balance bar at 4p, dinner at 6 of stir fried mixed veggies with seared sea scallops, onion soup, and small salad with ginger dressing, popcorn and roast beef for snack, arctic zone ice cream before bed.


Training at 9am

A. pronated grip Th2B chin ups @ 22X0; 2-3 x 3; rest 2 min 

BW x2, BW x2, BW x2

B. mixed grip Th2B chin ups medium grip @ 22X0; 2-3 x 3; rest 2 min

BW x3, 3# x3, 5# x2

C. supinated grip Th2B medium grip chin ups @ 22X0; 2-3 x 3; rest 2 min

5# x3, 8# x2, 5# x2

D. FLR on rings - accumulate 5 min

(Th2B = throat to bar - get shoulders down and back, neck long at top)

1min x 3, then 30s x 4

Very humbling however I feel my position is getting stronger at the top

Sunday- rowing, HPC's and ring dips

Sleep:  10:30-8- swimming and moody 3yo wore me out!
Food:  8am coffee with cream, 10am protein shake with 1/2 banana and almond butter, 1p eggs, turkey and kale chips, post training protein shake with strawberries and almond milk, dinner of bison and beef patties, green beans, brussels sprouts, spinach, and sautéed peaches


Training ~4p

for time:

row 500 m 2:02

+

10-1

Hang Power Clean - 85# (Unbroken)

Ring Dips (singles- right shoulder sore from swimming yesterday)

+

row 500 m 2:17 (yikes!)

13:15

Feeling tired today, shoulders really tired from swimming yesterday- felt it in the dips. Great first week of SHE.

Swimming and DL's oh my!

Sleep:  11:15-8:00a

Food:  8am coffee with cream, lunch of green beans, sautéed veggies, hamburger patty, and some fruit at noon (at Dakota's college orientation- not the yummiest food but could have been worse), balance bar ~3p (post swim), protein shake with coconut milk and an apple post pm training, dinner ~6:30 of chicken, mixed green salad with pumpkin seeds, blackberries, and balsamic dressing, and popcorn, arctic zone ice cream with mixed nuts for snack

AM training ~1:30pm

Swim 100 m IM warm up

+

dive in

swim 25 m free @ 95%

rest 30 sec x 3

+

1K swim time trial

+

100 m kick cool down

Have not done laps in a pool since I was pregnant 4 years ago- and that was really limited.  Before that, never in my life.  So, this was very interesting.  I know the basic strokes but was unprepared for how hard it would be.  So... I did 500m and it took me 22:00- I had to rest at the end of every 25m- wow I have a lot of work to do.

PM training 4pm

A. Sumo DL - build to a tough single in a few sets and learn movement

 185#- felt solid, was really fatigued (mentally and physically) from the swim earlier and my crazed 3 year old... but that's another story...

B. Good Mornings @ 3111; 3-5 x 5; rest 2 min

33, 43, 53, 63, 73- first time doing these so didn't know what to expect

C1. Close Grip Bench Press - 65% 1RM; 8 sets of 3 @ 20X1; rest 30 sec

all sets at 63#x3

C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec

5/4/4/3/4/3/3/3

Gymnastics and breathing

Sleep:  10:30-6:30
Food:  7a coffee with cream, post am training protein shake and banana, lunch at Green Sage with the lovely Tina and her dashing husband Dan of large mixed green salad with nuts, seeds, mixed veggies, and grilled chicken, post pm training protein shake with coconut milk (I had half a banana, but Stele took it:), dinner with friends at Luella's of smoked turkey, collard greens, vinegar slaw, and mixed salad, popcorn and arctic zone ice cream snack :) I was starving!!!


am Training

AM

15 min warm up - aerobic and light

(1 min row, 1 min AD, 1 min skipping, 1 min run, 1 min D-ROM x 3)

+

20 reps at your pace

 - dead hang to inverted - stick chest through and pause 1 sec at top, control lowering through scapulae

3, 3, 2, 2, 2, 1, 1, 2, 2, 1, F, 1- harder than I anticipated

+

HS hold into front roll onto mat, walk back x 5/set; rest 1 min x 3

Didn't get any real significant holds- maybe 2-3s at most.  

+

L sit in rings - accumulate 120 sec - shoulders down, neck tall!

Yikes, very challenging ~20s, 10s, 10s, 10, 10, 10, 10, 10, 10, 10, 5, 5

+

10 min aerobic cool down 

(1 min row, 1 min run x 5)

PM

2 sets of 3 min amrap @ 90%:

5 perfect push ups

5 toes to bar

20 DU's

(rest 3 min b/t each 3 min set)

3+13
4+7

+

2 sets of 3 min amrap @ 90%:

25 m bear crawl

25 m farmers walk - 35# DB/h

(rest 3 min b/t each 3 min set)

4
4+23m

+

2 sets of 3 min amrap @ 90%:

row 100 m

5 burpees

(rest 3 min b/t each 3 min set)

3+10m
3+81m


Notes:  Glad double day #2 is over.  I expected this week to be very challenging adjusting to the increase in volume,  and it has been.  I have more soreness in my quads and glutes than anticipated- certainly ready for a day off!  I plan to also implement the following hormone regulation protocol this month- I'll let you know how it goes.

New Recommendations for hormone regulation-

Day 1 of menses – day 14

Flax/Chia/Pumpkin Seeds: 2 TBSP daily

Fish Oil: 3 caps 2 times a day

Day 15- menses

Sunflower/Sesame: 2 TBSP daily

Fish Oil: 3 caps 1 times a day (AM)

GLA 130 (Evening Primrose): 3 caps 1 times a day (PM)