4.16.19

Energy: 6

Soreness: 3 Hamstrings

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 5 – Wanted to do the workout but was feeling blah, like wanted to go home and do nothing. Glad I went, ended up having a great session.

Training Quality: 8

Handstand strength:
A1. 12-18 piked handstand “shrugs” x3, rest as needed = Did 15/round
*make sure that you are stacked from your hips to hands. Actively press into the ground to create lift
*https://youtu.be/dENCjquzYio
A2. 20-40 sec. tripod headstand w/ legs EXTENDED x3, rest as needed = Was getting about 45sec/round, these feel real solid
*balance weight between hands and brace midline
A3. 10-12 pelvic tilts in front plank position w/ 3 sec contraction on ea rep x3, rest as needed = Did 12/round
*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)
*same movement but you are in a front plank vs on the ground
+
B1. 12 2-DB seated overhead press w/ back supported on bench x3, rest 60 sec =22.5/25/25 – thought I might not be able to get all three rounds w/25lbs so started a bit lighter. The first & second rounds felt great, struggled on the last 4 reps of 3rd round similar to last week and similar fatigue feeling in left armpit like last week.
B2. 12 2-DB bench press x3, rest 60 sec. = 25/27.5/30 felt good, similar to last week even with the added reps
C1. 12 bent over reverse flies x3, rest 60 sec.= 15/17.5/17.5 – felt good so went up in weight a bit from last week.
C2. 12 2-DB front raises x3, rest = 10/12.5/12.5 – Same thing here, felt good so went up a bit in weight from last week.
D1. AMRAP-1 seated rope pullups w/ L arm leading x3, rest as needed 10/10/8
D2. AMRAP-1 seated rope pullups with R arm leading x3, rest as needed 11/10/9

Was really happy that these improved over last week, they were still hard! Grip and arms fatigue but still felt like I was getting a good pull from my back.
*Arm positioning of this video but start seated with legs together/extended in front of you
**https://www.youtube.com/watch?v=Jua2B6xElAA
E. Accumulate 750ft in farmer’s carries varrying modality every 150ft. Rotate through:
1. KBs = 53lb
2. Farmer’s handles = 50lb per bar
3. Towel grip on KBs = 53lb
4. Plate pinch grip = 25lb plates (used the plates w/o the lip on them this week)
5. DBs = 50lb

Felt good, less fatigue than last week even w/the added weight/distance. The only one I struggle with was the DB’s at the end (had to break twice) every other one I only set them down once.
+
Ido Portal Scap routine- accumulate 15 reps of each
*https://youtu.be/y4Wo095zPnc