5.28.19

Energy: 9

Soreness: 1 – Hamstrings – I was anticipating being way more sore today

Sleep: 7hr 20min + Sleep Quality: 8

Motivation: 8

Training Quality: 9

Handstand strength:
A1. 20 alt. pike shoulder taps x3, rest as needed = good
*make sure that you are stacked from your hips to hands. Actively press into the ground with planted hand to create stability
A2. 2-3 pike to headstand x3, rest as needed = good, not as good as last week but still solid quality, 2 reps.
*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
*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 = All sets hands were as close to the wall as I think they can get 🙂 Same as how close I get when doing wall walks. These felt the best they’ve ever felt today, got good push out of shoulders, minimal tightness feeling in left shoulder. Last set my arms felt slightly tired but that’s been normal since doing these.
+
A. 2 OHS @ 3311 x6, rest as needed
*build by feel w/ focus on quality

Loads= 65/70/70/75/75/80 – Tempo made this challenging on my shoulders more than anything. I think the weights were enough to challenge without compromising quality but may have been able to go up to 85lbs without a problem today too. Legs didn’t struggle much but it was cool to notice the difference in how OHS feels now w/all of the midline stability that we’ve been working on, the squat itself felt super improved.

B. 3 hang power snatch @ light-mod. x5, rest 90 sec.
*positional/ technical focus. Build by feel. Film heaviest 2 sets

Loads = 75/75/80/85/90 – These felt good. Kind of slow, like wasn’t getting under the bar fast. Struggling to put my finger on exactly what I think wasn’t good; they felt fine, I think its more like I didn’t think the videos looked very good. Tried to focus on quickness and keeping the bar close. Loads were good to be able to focus on quality/technicality.

85lbs video https://youtu.be/_O4t455WMrQ

90lbs video https://youtu.be/BI37Ic5Vb04

A. 3-4 strict press x5, rest 2 min
*slight weight increase from last week = Did 4 reps each set @80# – And they felt great! Way stoked on gaining strength in this. The last 2 sets the 4th rep was tough, but I did it!
B. 3-4 bench press x5, rest 2 min = 4 reps each set @100# – These felt great too.
*same note
+
Shoulder Stability circuit: 10 reps of each
*https://www.instagram.com/p/BwSVdyLJwmw/