Energy: 6 *Felt like my energy was higher but once I got started I felt like I was moving through mud. I was up early for work (very little sleep) and then a 9 hour shift mostly on my feet may have contributed.
Soreness: 5 – hamstrings, low/mid back, quads
Sleep: 4hr 30min+ Sleep Quality: 7
Motivation: 6
Training Quality: 7
*Feeling the shoulder tightness again, not as bad as last week.
Handstand strength:
A1. 20 alt. pike shoulder taps x3, rest as needed
*make sure that you are stacked from your hips to hands. Actively press into the ground with planted hand to create stability
=Used 20″ box, felt good
A2. 2-3 pike to headstand x3, rest as needed
*https://www.youtube.com/watch?v=jUkXM5U2O5M
=struggled with these a little more this time than last; specifically, getting my feet moving upward was more challenging. Also bent my knees a little in the last few inches down to the floor and back up, my hamstrings felt tight I felt like that was limiting me a little.
A3. 5 pelvic tilts in wall-facing HS position w/ 3 sec contraction on ea rep x4, 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)
*continue to work getting closer to the wall
=These felt better! Did all sets in “normal” wall facing position. The 4th set was challenging/started to feel fatigue but was still quality.
+
A. 5 strict press x5, rest 2 min – Loads= 75lbs (up 5lbs from last week) 4th and 5th rep for most sets were challenging but did not sacrifice form/quality.
*slight weight increase from last week
B. 5 bench press x5, rest 2 min – Loads = 95lbs (up 5lbs from last week) more challenging than last week but not terrible.
*same note
=my arms were noticeably tired/fatigued after doing these two.
+
Accumulate 100ft of each movement- progress loading from last week:
A. Hanging KB OH walk #35
B. 2-DB Overhead walk #35
C. Single arm DB walking lunge L #35
D. Single arm DB walking lunge R #35
E. 2-KB OH walking lunge (start light) #25
Kept all loads the same from last week and that seemed to be fine, I’m not sure that I could have gone up. Most of these “felt” harder than last week – mostly just felt tired. The toughest was A, felt the left shoulder a bit here and during C.
+
Shoulder Stability circuit: 10 reps of each = Good
*https://www.instagram.com/p/BwSVdyLJwmw/
Erin's Training Log 