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
