8.13.19

Energy: 8

Soreness: 4 – Lats, forearms, hamstrings

Sleep: 7hr + Sleep Quality: 7

Motivation: 8

Training Quality: 9

C/O Symmetry activation 
+
Handstand strength:
A. 10 min practcing HS walking into the wall
*Focus: Kicking up into a controlled position and then moving hands. 

=Good, was getting a little frustrated but tried to remember patience. Nothing exceptional happening but nothing bad either.
B. 5 minutes practicing kneeling kick ups 
*do this drill into the wall but try to find balance and not plop into the wall
**https://youtu.be/TeN-i2mTcZc

=Same here, this one maybe slightly better results for me than “A” this week. A few opportunities to take a step or two.
C. 30-50 sec. kneeling HSPU hold x3, rest as needed = :45 :48 :47 – These felt good today! I realized I’ve been doing these with my hands too close together so practiced what we did on Friday and it felt much better/more stable.
*4th video
+
Pulling/Pressing strength:
A1. AMRAP-1 feet-elevated ring rows x4, rest 90 sec. = 7/7/6/6 – Used the 20″ side of the box
A2. AMRAP-1 push-ups x4, rest 90 sec. =10/9/11/10
*keewp hips and thighs off of ground at bottom
B1. AMRAP-1 bent over barbell rows @ 65# x4, rest 90 sec. = 20/21/18/18
B2. AMRAP-1 tall-kneeling cable tricep extensions x4, rest 90 sec. = 14/12/11/10 Whoops, I didn’t notice the weight notation until after I did this, I did it with #30.
*15-25# loaded. (use cable pulley)
+
Midline:
A1. 10-12 UB GHD situps x4, rest 1 min
A2. 10-15 UB GHD hip extensions x4, rest 1 min
A3. 25ft plank walk on sliders x4, rest 1 min
A4. 100-150ft sandbag bear hug carry @ 100#
A5. 30 alt. russian twists (feet elevated) w/ 20# x4, rest 2-3 min

^ All of this felt great, I did a little extra on the plank walks. Did #150 feet with the sand bag, this felt good and tried to practice consistent breathing while carrying as this is something I struggle with during harder efforts.