Energy: 8
Soreness: 3/4 – shoulders, calves
Sleep: 8hr + Sleep Quality: 8
Motivation: 8
Training Quality: 7
TTT TD
*
Scaled S.HSPU to K. HSPU and K. HSPU to regular floor push ups.
First time to do HSPU in a workout! Yay!
I felt limited by muscular fatigue in this workout – my shoulders have never done that type of volume HSPU so not surprised or disappointed and felt like I did well relatively with where I’m at with these. C+J felt easy, did them as singles. Broke up HSPU into sets of 4, 3, and 2 – was happy that I never had to go down to singles. OHS felt tough on my shoulders after that first portion. I failed the first rep ::facepalm:: the squats felt fantastic and after a few reps through my shoulders started to feel more comfortable; again, it was the muscular fatigue that was limiting me here. Pushups just felt slow.
+
Accumulate, for quality:
60 sec parallette L-sit hold
50 hollow body rocks
40 alt. GHD hip extensions w/ rotation
*https://youtu.be/4pSquBkhVvE
30 parallette shoot throughs
*https://youtu.be/_WFVi-nT31g
All felt good. Broke up Lsit into 15s intervals. 20/20/10 for the hollow rocks. Sets of 10 for GHD and shoot throughs.
+
Shoulder Recovery:
A1. 3-5 prone shoulder extensions x3, rest as needed
*goal in to keep wrists and elbows as close to body as possible. This comes from scap retraction
*3rd video: https://www.instagram.com/p/BvM9_nynyJ1/
A2. 30 sec reverse table plank x3, rest as needed
*breathe deeply while doing this
F. Accumulate 2-3 min in an elevated cat stretch (hands on box- sit hips back towards heels)- vary any position between shoulder width and streamline position
^Good
Erin's Training Log 