3.26.19

Energy: 8

Soreness: 5 (hamstrings)

Sleep: 7hr 15min+ Sleep Quality: 1

Motivation: 5

Training Quality: 6/7

Handstand strength: = good here nothing to note.
A1. 10 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
A2. 20-30 sec. tripod headstand w/ knees tucked x3, rest as needed
*balance wiehgtn between hands and brace midline
*https://youtu.be/m7WtrbHgMhM
A3. 15 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. x10, 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. = I started struggling with the last little part of the descent in reps 6-10.
C. 3-5 sec chin over bar hold (supine- chin up position w/ hands) + 5-8 sec. chin up negative x10, rest as needed
*again, don’t rush last few inches of descent =3sec hold was pretty consistent, closer to 8sec consistent on descent. Descent was good for most every rep, not easy necessarily but I don’t think my form broke down much. My biceps started to fatigue pretty bad towards the end.
D1. 5 seated behind the neck snatch grip strict press x3, rest as needed = 55lbs felt good
*build on each set by feel without compromising shoulder positioning
D2. 10 single arm DB bent over row w/ 3 sec eccentric ea rep ea, arm x3, rest as needed=25lbs
D2. 8 single arm DB bench press 2/ 3 sec eccentric ea. rep ea. arm x3, rest as needed=25lbs
+
Alt. EMOM 12:
-20-30 sec. hollow body hold = 20-25sec consistent for each set
-20-30 sec sorensen hold on GHD = 25-30sec consistent on each set
-6 1/2 kneeling pallof presses ea. side = 55lbs
*https://youtu.be/bLciuseSnjo
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Ido Portal Scap routine- accumulate 12 reps of each
*https://youtu.be/y4Wo095zPnc