4.23.19

Energy: 6

Soreness: 5 – Glutes, Hamstrings, mid/low back, r. foot (not bad, a little tightness)

Sleep: 6hr 30min + Sleep Quality: 7

Motivation: 6

Training Quality: 7 – Similar to yesterday, felt excited to work but body felt like it didn’t have a lot of gas in tank. Felt this most during DB movements like those extra 3 reps were killer.

Handstand strength:
A1. 8-12 handstand “shrugs” x3, rest as needed = Did 12 each set, continuing to feel better each week.
*make sure that you are stacked from your hips to hands. Actively press into the ground to create lift
*https://youtu.be/jbhhbICcZbM
A2. 50-60 tripod headstand w/ legs EXTENDED x3, rest as needed = 60s no problems, still feeling easy to maintain. My neck felt a little stiff/tight afterwards.
*balance weight between hands and brace midline
A3. 5 pelvic tilts in wall-facing HS position w/ 3 sec contraction on ea rep x3, rest as needed = this was interesting, challenging. My arms/shoulders were tired by the 5th rep each time. I did these with my hands about 1-2ft away from the wall (so like a bit of a triangle shape with wall) is that okay? Or do you want more of a straight up and down position w/body? Doing this helped me get the contraction and keep it controlled/stable.
*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 handstand vs front plank
+
B1. 15 2-DB seated overhead press w/ back supported on bench x3, rest 60 sec =22.5lbs all 3 sets, was challenging, especially the last 3-5 reps. Same left shoulder tightness in armpit.
B2. 15 2-DB bench press x3, rest 60 sec. = 25lbs all 3 sets, felt good
C1. 15 bent over reverse flies x3, rest 60 sec. = 15lbs/15lbs/17.5lbs, felt good last set was challenging w/the increase in weight
C2. 15 2-DB front raises x3, rest = 10lbs/10lbs/12.5lbs, same comments as ‘C1’
D1. AMRAP-1 seated rope pullups w/ L arm leading *ADD 2 sec hold at top of each rep x3, rest as needed = 6/6/6
D2. AMRAP-1 seated rope pullups with R arm leading *ADD 2 sec hold at top of each rep x3, rest as needed = 7/7/8 – These were tough but are feeling better each week. Felt my grip fatigue more this week (maybe bc of the increase in reps/weight on some of the DB movements beforehand).
*Arm positioning of this video but start seated with legs together/extended in front of you
**https://www.youtube.com/watch?v=Jua2B6xElAA
+
5 sets for quality, rest as needed between movements:
(focus on bracing on all movements)
-25ft bamboo bar OH carry w/ light KBs hanging – 18lb KB’s = This was fun, took a bit to get the hang of it and Tony corrected me a bit after watching one set (helped me push out of my shoulders like in the HS shrugs) and that helped a lot.
-25ft single arm KB farmer’s carry (resist lean) ea. – 53lb KB
-20-30 sec. hollow body hold on GHD w/ arms overhead – sets =30s/25s/20s/20s/20s
+
Shoulder Stability circuit: 10 reps of each*https://www.instagram.com/p/BwSVdyLJwmw/

=The guy in these videos makes these movements look way too easy. I struggled with the 2nd video (not sure what this is called but the prone position arms extended pressing off the floor). The second to last (pullup from floor in kneeling position on rig) was challenging, I wouldn’t say I struggled it was good and I could feel my lats and back working.