5.21.19

Energy: 10

Soreness: 2 – hamstrings, R. foot

Sleep: 7hr 40min+ Sleep Quality: 7

Motivation: 7

Training Quality: 9 – overall this session felt much better over last weeks’ comparable session

*Had Tony work on my left shoulder after session today, he said my pec was likely a major contributor. It felt way better afterwards and loosened up a ton, like instantly felt better. Same with my lat. Yay!

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

=Felt good, a little tightness in left shoulder but was able to complete all three rounds/reps to better quality than last week and less pain/fatigue.
A2. 2-3 pike to headstand x3, rest as needed = So much better! I was stoked about these, I still did 2 reps but they were really good. Was able to bring my toes down controlled all the way to the floor, touched floor slowly and controlled and equally as controlled back up on all reps! Yay!
*https://www.youtube.com/watch?v=jUkXM5U2O5M
A3. 5 pelvic tilts in wall-facing HS position w/ 3 sec contraction on ea rep x4, rest as needed = These were good, felt good push out of shoulder and control. Hands close to wall and felt more stability in upper back this week.
*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
+
A. 4-5 strict press x5, rest 2 min
*slight weight increase from last week

Load= 77lbs, 5 rounds. Felt stronger on these this week. The weight was still challenging, but did not feel nearly as exhausted afterwards.
B. 4-5 bench press x5, rest 2 min
*same note

Load= 97 lbs, 5 rounds. Same note as ‘A’.
+
Accumulate 150ft of each movement- progress loading from last week:

I went down in weight a bit this week bc of shoulder tightness, I’d rather get higher quality over pushing through pain/weird feelings just for heavier weight. Everything felt better too. Felt more stable and was able to keep my arms in a better locked out/supported position OH. Split each movement up into 3 sets of 50ft, took about a 30s-1min rest in between.
A. Hanging KB OH walk  = 26lb
B. 2-DB Overhead walk = 30lb
C. Single arm DB walking lunge L = 30lb
D. Single arm DB walking lunge R = 30lb
E. 2-KB OH walking lunge (start light) = 26lb
+
Shoulder Stability circuit: 10 reps of each = All felt good, better than last week.
*https://www.instagram.com/p/BwSVdyLJwmw/