All Clear to GO

Don't pray for rain if you are going to complain about the mud. 

~ Proverb

Morning Volleyball practice  1-hr
So fun!! It misty rained on us and gave those lateral movements a run for my muddy $$. The smoke overall has cleared and I am looking forward to those morning miles again.

Warm up
3 RNDs
10 ATW
10 KBOHswing
10 Wall ball

Strength
5x5 Bascksquat @85# - tried low bar for fit today ...
5x5 Press @45# - these did not feel great, seriously!
5x5 DL @95# - oh crap! meant to only do 1x5 but went with the flow after warm up!

Asst
5 RNDs
5 - strict T2B
5 - Evil wheel, roll out a foot at a time (about 3) and hold each time, then return
5 - Renegade row each side

Boxing session
4 RNDs - R/L/Alt/Alt - added the uppercut today so 1, 2, 3, 4 in sequence w/kicks

Hello sweaty girl! This, right now, is my favorite part of my workouts ;)!

Finisher:
Jump rope 2 min ON, 1 OFF x2

Meditation
The core of my being is the ultimate reality, the root and ground of the universe, the source of all that exists.

Food nugs
So, no rest on the eggs, neighbor brought over some really fresh ones!
Chipotle chicken & rice w/sautéed spinach topped w/sour cream
Cubed steak w/sauerkraut, spicy mustard & farm fresh chard w/balsamic vin, hello Zinman ;)

Great little read on Fat Flux, Dr. Peter Attica.

Trio Tracking

The bond that links your true family is not one of blood, but of respect and joy in each others life. ~ RICHARD BACH

Saturday
Did I really sleep in? Yeah!

Feeling pretty beat up from Friday. Went one round of the following. I really felt like I needed to keep moving or I would stiffen up like crazy but 3 -5 full rounds would have flattened me!

Perform each mini circuit with no rest in between exercises and 1-2 minutes between circuits for set A, B, and C. Rest 30 seconds between each Happy Ending (HE) set.

A1: Sandbag Half Moon Snatch -  x 20
A2: Sandbag Half TGU -  x 10ES


B1: Side Handle Clean -  x 20
B2: Sandbag 360 -  x 10ES

C1: Sandbag Snatch -  x 20
C2: Sandbag Sit Up -  x 20

D1: Sandbag Squat Press -  x 20
D2: Sandbag Gladiator Hold  x 30sec ES

HE: Sandbag Shouldering - 4x60sec


Sunday 
Enjoyed my morning trail walk ;)! Nice morning upper body massage, really needed to work out the kinks from so much pulling since Wed. 

Monday
Bio-photon focus, no exercise allowed before scanning :( and long ride in the car. Still got in a little ditty after I got home.

5 RNDs
Suicide sprints on bball court - free throw/half/full whose idea was that?? hehehe
KB Snatch 5 R/L - getting in that endurance training for TSC.

A little volleyball bumping and practice right after.

Bump, Set, Crush!

Love at first spike.

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
*30 minutes today of trail walk (hike). No equipment available ;).
*Additionally, took about 60 minutes to work on volleyball skills. Bump, serve & reaction time.

B.
Mobility and Maintenance
* Did not do such a good job here today. Just went through the motions on hips, no shoulders and hamstrings. Foam roll the Primary 3, but really need to treat this with more effort.

C.
Inflammation Maintenance
* Went with some EMS today, small unit to play with on the wrist.

D.
Nutrition Preparation
* A little behind on this one. Plan not quite finished. Crazy huh?

E.
Mental Restoration
* Recharging today consisted of a wonderful Energy Balancing Meditation - about 30 minutes.