Energy: 4
Soreness: 4 – traps, hamstrings, mid/low back
Sleep: 5hr + Sleep Quality: 4
Motivation: 4
Training Quality: 5 – I probably should have rested or scrapped this tonight, I was late getting to the gym and frustrated that I had gotten stuck at work plus very tired from poor sleep over the last week. I still managed to get a decent session out of this and was able to move and blow off some funk from the day. I did not get to the last piece but will do either Wednesday or Thursday.
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.
– Not as great as the last 2 weeks have been but still had some good moments. I need to constantly remind myself not to rush when I am leaning over/placing my hands and kicking up. When I am deliberate about being slow I am so much better at keeping everything tight and controlled.
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
^This went well, similar to last few weeks.
C. Establish a deepest target that you can complete a strict HSPU from
*make sure you set your hands like we have been working in the gymnastics clinics
= 1 abmat was successful, I tried going down to 2 skull mats (just a bit less than abmat) and couldn’t quite get it. Felt a little tightness in my left armpit area doing this.
+
Pulling/Pressing strength:
A.EMOM 12 min: 1 pullups negative as slow as possible – good, first few sets were a bit longer this week, this starts to get challenging to maintain that time around set 7/8.
B. EMOM 12 min: 1 HSPU negative as slow as possible – Similar note to pull-ups negative, these in general felt better than last week.
C1. AMRAP-1 bent over barbell row @ 80# x3, rest 90 sec = 12/12/14
C2. AMRAP-1 2-KB strict press @ 26# ea. x3, rest 90 sec. = 11/11/9 – Felt this a bit in my shoulder but mostly felt good
+
4 sets AFAP:
18 GHD situps
12 BFB
*Rest 2-3 min between sets
^Will do Wednesday/Thursday
Erin's Training Log 