10/18/17-10/21/17- Marina Del Ray/ Venice Beach CA. Kyle- I was unable to track macros so will resume on Sunday when we travel home. It was a great trip. The beach workout was tough. The ring pullups went good. The rope climbs were tough. it was fun trying to figure out the foot lock. It was a a little hard because the rope was fixed to the ground so not much slack. The legless I could get maybe  2 arm movements. My grip strength was one of my limiters. The ice cream makers I had about 80% of the movement. It was tough to bring my knees to chest. This was the issue for the ring inversions. I could get my legs to about 60 degrees. Technique and ab/core strength may be the issue

Couldn't find a hill to did soft sand sprints on the beach as replacement. It was a great vacation! Looking forward to getting back on the  program!! Feeling rested.

Walked 3-6 miles daily and rode beach cruisers 20 mi on Tuesday.

  Oct-17 *low carb

Rest / Travel

Oct-18 *mod carb

Hinshaw Warm-up - 1 cycle

+

6 sets:

2min Run / Jog @ easy aerobic pace

30sec ""burst"" @ hard aerobic pace (not a FULL sprint, just enough to spike HR / breathing)

+

Self-directed Movement work ~15min (just enough to get hips / legs / calves feeling good for the day)

Oct-19 *mod carb

Rings Session @ Venice Beach

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A. Rope Climb - accumulate 3-5 climbs (try to build in 1-2 legless as well as playing with foot-lock techniques)

+

4-5 Rounds Circuit:

3 Strict Rings Pull-ups

2 Tucked Icecream Makers

1 Rings Inversion

rest as needed b/t sets" "Oct-20 *refeed / cheat day

Rest

Oct-21 *mod carb

Hinshaw Warm-up - 1 cycle

+

15 Burpees AFAP

300-500m HIll Run-- No hill on beach-soft sand

Rest = walk back down hill

x3 sets

+

Self-directed Movement work ~15min (just enough to get hips / legs / calves feeling good for the day)

Oct-22 *low carb

Travel / Rest

Oct-23 *low carb

Self-directed reocvery work

(flow should be: easy cyclical -> movement -> breathing)