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!

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!