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!