Gymnastics and 80% MAP

Sleep:  10:30p-7a

Food:  7a coffee with cream, post training protein shake with 1/2 banana (forgot coconut milk), lunch ~1 of large mixed green salad with salmon, mixed veggies, balsamic, and kale chips, balance bar around 4p, late dinner ~8p of hors d'oeuvres at the home of the lovely Tina de los Santos for a much needed mini ladies night- shrimp, cashews, kale salad, blueberries and a delectable selection of paleo desserts!  Popcorn with coconut oil and deli turkey before bed.  

part 1:

10 min - build to a max free handstand hold

about 15s on HS holds- I can walk much longer than I can hold

+

E-ROM negative HSPU

3 sets of 3x5 sec negatives - rest as needed b/t sets

Ecc to 10" parallettes

+

dead hang to inverted on rings x 1 - pause at top

skin the cat x 1

back to inverted - pause at top

control lowering

(rest 30 sec x 6)

skin the cats were good- great to open shoulders

+

DU speed practice - AMRAP REALLY fast in 20 sec

rest 40 sec x 6

DU speed practice- 40, 40, 37, 37, 43, 28 (lots of trips on final round)

rest 4+ hours

(about 2 hours later)

part 2:

5 min @ 80% aer effort:

5 burpees

Row 150 m

(rest walk 2 min)

4 rounds +4 burpees

5 min @ 80% aer effort:

5 toes to bar

5 push ups

10 lunges

(rest walk 2 min)

6 rds

5 min @ 80% aer effort:

amrap strict chin ups

5 prisoner jump squats

run 50 m shuttle x 2

(rest walk 2 min)

4 rounds + 3 pull ups (pull ups were 5, 4, 4, 4, 3

5 min @ 80% aer effort:

Airdyne for cals

46 cals


Good training- ready for a rest day!