3.21.20

Energy: 8

Soreness: 3/4 – hamstrings, obliques

Sleep: 8hr 20min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

HS hold practice
Prep: – These were helpful!
a) 2 min rotating through wrist rocks
(fingers forward/ fingers backwards/ fingers out/ palms up w/ fingers backwards)
b) 60 sec alt. finger tip walks
*https://youtu.be/CFFKA6W-cEc?list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA
+
A. 10 min practicing “”lunge to kick ups”” into the wall
*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg.
*biceps by ears!
**https://youtu.be/TeN-i2mTcZc

Alternated every few reps between right leg leading and left leg leading. Left leg struggled a bit more, my hamstrings were tighter in general from running previous day and was feeling it a bit more in left. Overall, these were good, not as consistent finding “float” spot and had more that were too aggressive, something to work on.
B. 5 sets: 1 wall-walk into 30 sec wall-facing HS hold
*rest as needed
**Focuses:
1. Hands stacked directly under shoulders
2. Feeling some of your weight in your fingertips
3. Actively pressing into the ground throughout hold
4. Squeeze legs and toes together- point toes

= These went really well! Strong quality throughout. 4th and 5th set were more challenging and felt a bit more fatigue in shoulders.
C. Accumulate 15 pike to headstands for quality
*think of “”pulling”” your legs up with your core
**https://www.youtube.com/watch?v=jUkXM5U2O5M

= Did these in mostly sets of 2. Couldn’t quite get my feet all the way to the ground but it was getting better/closer towards the end. Quality has improved a lot on these from when you first had me do them awhile ago! They were actually pretty fun I like the challenge and definitely felt them the next day.
D. 5 pelvic tilts in wall-facing HS position w/ 3 sec contraction on ea rep x5, 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.

= These went well. Able to complete 5 without much difficulty, noticed these have improved as well from the last time I did them.
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For time:
100 DU

1:45 – first 50 went well (1 trip) then second 50 was a bit of a struggle, had one set over 20 the rest was all over the place. Excited to keep getting better at this!
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5 min AMRAP: = 10
25ft UB bear crawl
*alternate every 25ft between forward and backwards
*rest 5 min
5 min AMRAP: = 67
Burpees
*rest 5 min
5 min AMRAP: = 69
V-ups
*rest 5 min
5 min AMRAP: =11
25ft UB bear crawl
*alternate every 25ft between forward and backwards

= Bear crawl – I didn’t have anything to measure so I estimated, I shortened them a bit on second round and I think the distances were both a bit long. I’m not gonna lie I was internally complaining about these before doing them ….. good chance for a mental check…. did them all and dang my shoulders/quads/core were on fire.

Burpees were good! Really solid! They slowed down a bit towards the end but overall I felt like I was able to keep a pretty consistent/steady pace throughout, my breathing felt good. I’m going to go back and find the last time I did a 5min AMRAP on burpees but I’m pretty sure it was around 55. Super pumped !! I know I’m getting better at burpees and seeing that progress is really awesome!

V-ups were good, started out with sets of 10-12 after about 30 sets started to decrease. These felt good.
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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

^ All good, and helpful 🙂