Day 7 and more pistols!

Sleep:  10:30-6:30- no arm pain with brace
Food:  7a black coffee, 1/2 banana ~10a, noon snack of 2 salmon cakes from dinner last night, lunch @1p from Zoe's was steak kebobs with mixed sautéed veggies,  Lara bar after coaching the 5:30p class (ingredients were dates, almonds, and unsweetened bananas), dinner at Luella's was smoked turkey plate with collards and green beans, snack of green beans, hard boiled egg and watermelon.


Training at 10a

part 1:

10 min D-ROM warm up

+

5 sets:

10 toes to bar easy and slow

rest 20 sec

30 sec FLR on floor

rest 20 sec

2 min alt'ing light KB snatch - few reps/arm 18# to 30#

rest 20 sec

10 pistols/leg- AGAIN

rest 1 min

+

10 min stretching head to toe

rest 4+ hours- 4:00p

part 2:

5 min @ 90% aer:

5 burpees

10 double unders

(rest 3 min)

10 rnds + 1 burpee

5 min @ 90% aer:

row 150 m

5 push ups

(rest 3 min)

5rnds

5 min @ 90% aer:

5 kbs light

5 box jumps consistent

(rest 3 min)

11 rnds + 5 kbs

5 min @ 90% aer:

run 100 m

10 sit ups

(rest 3 min)

5 rnds + 5 sit ups

5 min @ 90% aer:

10 double unders

5 burpees

9 rounds +10 DU+1 burpee