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!

More HBBS and the 85% test

Sleep:  9:00p-7a
Food:  7a coffee w/ cream, post am training protein shake with coconut milk and 1/2 banana, lunch at 1p of large mixed green salad with curry cod, meatloaf, mixed veggies, green beans, salsa, balsamic dressing, and kale chips, dinner around 5p of shrimp and scallops with stir fried veggies, miso soup and mixed green salad with ginger dressing, couple of bites of a balance bar, popcorn and deli turkey for snack, arctic zone ice cream before bed.


Training at 9am- Part I

A. HB Back Squat - build to a tough single fast

165#

B. AMRAP @ 85% of single in part A; rest 3 min x 3

140#, 5/4/4 reps

C. 3 position Hang Power Snatch - pause 1 sec at each - knee, mid thigh, high hang - 1.1.1 x 7; rest 1 min b/t sets - keep effort fast and tight with turnover

 35/45/55/60/65/70/75

rest as needed- rested 2 hours

part 2:

5 sets for total time:

12 KBS - 1.5 pd

24 double unders

12 toes to rings

24 double unders

12 GHD sit ups

24 double unders

(rest 1 min)

Total time: 16:24

broke a couple of times in DU's- everything else UB.  Grip was dead by the end- GHD's were challenging.

UB strength

Becca and I post training!

A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec

 80 x 4, 85 x 4, 90 x 3 

A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec

 55 x 6, 60 x 6, 65 x 5

A3. Mixed Grip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec

BW x3, 3# x2, BW x 3

A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec

25. 30. 35 x 7

+

7 rds for time:

25 m famers walk with heavy DB's- 40#

25 m bear crawl back

25 m burpee broad jumps back to DB's

7 RFT - 9:40

6 rds for time.....

Sleep:  11p-7a uninterrupted
Food:  7a coffee with cream, post training protein shake with almond milk and 1/2 banana, lunch of mixed green salad with mixed veggies, balsamic, and salmon, 3p snack of popcorn and deli turkey and pepperoni, dinner at 7p of mixed green salad with pork barbecue and meatloaf, arctic zone ice cream before bed.


Training at 9am

6 sets @ 100%:

10 burpees AFAP

Row 250 m

(rest 4 min actively b/t sets)


1:34
1:25
1:30
1:27
1:44 (MENTAL)
1:24

DL and swimming :)

Sleep:  10:30-6:30- felt sleepy when my alarm went off
Food:  7a coffee with cream,  post am training protein shake with almond milk and 1/2 banana, light lunch was rare roast beef and turkey with some popcorn and fruit, balance bar at 3p post pm training (swimming), 5p protein shake with almond milk and 1/2 banana, dinner with friends (the lovely Shaye and Don hosted:) grilled steak and sausage, mixed green salad, shrimp cocktail, cantaloupe, and a delicious paleo raw cheesecake YUM- thanks Ali! Ohhh, and 1/2 a skinny girl margarita.


7am

A. clean grip dead lift off blocks - just below knee cap @ 22X1; build to a max single in max 5 sets; rest as needed

213#- I think I had the blocks too low

B. good morning/squat combo @ 4111; 4-5 x 4; rest 2:30 b/t sets

( good morning to lower, squat to rise weight)

63#, 73, 83, 93

C1. Close Grip Bench Press - 67% 1RM; 10 sets of 3 @ 20X1; rest 30 sec

63#

C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 10 sets; rest 30 sec

6, 4, 4, 4, 4, 3, 5, 4, 4, 3

6+ hours

1pm

Swim 100 m IM warm up

breast stroke and front crawl

+

dive in

swim 25 m free @ 95%

breast stroke x2 and front crawl

rest 30 sec x 3

+

dive in; freestyle swim no breathing as far as possible

(rest 90 sec b/t sets x 5)

2x underwater, 1x front crawl, 2x breast stroke

+

25 m free @ 80%

front crawl

25 m breast @ 50%

x 6

+

100 m kick cool down rest

Feeling more comfortable her, less like I'm only trying not to drown

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!