TWELVE 11 - 17 (20.5)

Monday 11

A.M. Core: plank, crunches, hollow hold, clams, and bridges

Track Session

LMLS. Hip and ROM. Crunches 20 and push ups 20. Step ups 20. 1.5 up. 8x110m, 4x200m, and 2x300m. .5 down.

P.M. Step ups 40. Yoga flow and stretching for 15 minutes

Tuesday 12

I overslept and didn't have time to A.M. core.

Gym Session -

1. Free Motion Calf #100 3x15
2. Free Motion Steps #25 3x10
3. Kettle Bell Swings #20 3x6
4. Squat Machine #180 3x6
5. Hammer Shoulder #40 3x10-12
6. Pull ups 5

RPM with Laura

I was very low energy for this spin class. 

P.M. Yoga flow and stretching for 15 minutes

Wednesday 13

A.M. Core: plank, crunches, hollow hold, clams, bridges, and push ups

4s volleyball at Club United. I wasn't really feeling it but went into it with a good attitude and enjoyed the experience. We lost 2-3 but were ahead in all 5 games. (Games YTD 159)

P.M. Yoga flow and stretching for 15 minutes

Thursday 14

A.M. Core: squats, plank, crunches, hollow hold, clams, bridges, and push ups

Evening Run

LMLS. 5 mile with 8x100m strides. Stretch

P.M. Yoga flow and stretching for 15 minutes

Friday 15

A.M. Core: squats, plank, crunches, hollow hold, clams, bridges, and push ups

Saturday 16

A.M. Core: squats, plank, crunches, hollow hold, clams, bridges, and push ups

Sunday 17

Gym Session -
 sets each of planks, crunches, hollow hold, clams, push ups, squats, back extension, and  Australian pull ups 3

Deadlift #135 3x5
Shoulder press #75 3x5
Atlantis squat #200 3x5

Step ups 3x10
Kettlebell swing #20 3x5

Volleyball - Pandemonium. We won 2-0. (Games YTD 161)