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)