4.2.19

Energy: 8

Soreness: 1 hams/glutes

Sleep: 7hr 45min + Sleep Quality: 7

Motivation: 8

Training Quality: 8

Handstand strength:
A1. 10-12 piked handstand “shrugs” x3, rest as needed
*make sure that you are stacked from your hips to hands. Actively press into the ground to create lift
*https://youtu.be/dENCjquzYio

=Did 12 each round, these felt better this week
A2. 20-40 sec. tripod headstand w/ knees tucked x3, rest as needed
*balance wiehgtn between hands and brace midline
*https://youtu.be/m7WtrbHgMhM

=Getting btwn 30-35 sec on these, they feel solid.
A3. 18 supine pelvic tilts w/ 3 sec contraction on ea rep x3, rest as needed
*contract lower arms and glutes to create as much posterior pelvic tuck as possible, then relax and extend lumbar to create anterior tilt. Goal here is to strengthen the muscles needed to lock your pelvis into the posterior position (important for gymanstics movements)
*https://youtu.be/ORZ7HH9zn4w
+
B. Handstand pushup negative: 5-8 sec. x12, rest as needed
*focus on keeping midline tight and ending in a tripod position. Be careful not to rush the last few inches of the descent.

=First 4 felt great, second 4 started to lose it in the last few inches, same with last 4. I rested 1min between each set of 4 and 15s between each rep.
C. 3-5 sec chin over bar hold (supine- chin up position w/ hands) + 5-8 sec. chin up negative x12, rest as needed
*again, don’t rush last few inches of descent

=These were way better this week! I was able to keep the hold over the bar for the full 3-5s for all 12 reps (last week the last 2/3 reps were struggle bus). All negatives were closer to 8s too.
D1. 5 seated behind the neck snatch grip strict press x3, rest as needed
*build on each set by feel without compromising shoulder positioning =Loads 50/55/60
D2. 12 single arm DB bent over row w/ 3 sec eccentric ea rep ea, arm x3, rest as needed =#25 DB
D2. 10 single arm DB bench press 2/ 3 sec eccentric ea. rep ea. arm x3, rest as needed =#25 DB
+
Alt. EMOM 15-18: = All of this felt good, did 18min
-20-30 sec. hollow body hold = Consistent in 20-22s each round
-20-30 sec sorensen hold on GHD
-6 1/2 kneeling pallof presses ea. side – I did this wrong last week (let’s blame Gabe), all good this week.
*https://youtu.be/bLciuseSnjo
+
Ido Portal Scap routine- accumulate 15 reps of each
*https://youtu.be/y4Wo095zPnc