3.27.20

Energy: 7

Soreness: 3/4 shoulders, fr delt, chest, hamstrings, hip flexors, right forearm

Sleep: 8hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 7 (AM skill work went really well); afternoon felt a bit more sluggish, maybe not enough food throughout day, feeling a little dehydrated.

AM (11am)
Handstand Skill:
A. 6-10 wall-facing handstand “shrugs” x 4, rest as needed
*create “shrug” by pressing into the ground with your full hand. Feel you scaps “lift” as you press and notice the difference between when you are actively pressing vs. not
*https://youtu.be/3bO11OwSAzM

^Did 6 per round, rested 90sec between rounds. Felt good, about the same as last week.
B. 20- 30 sec wall-facing scissor switches x 4, rest as needed
*work on finding a “float” point where both feet are off of the wall during the switch and that you can in control of. Press away from the ground throughout. 
*https://youtu.be/4t0ZPbzr3mc

^Improved from last week! 2 sets at 30sec and 2 at 20 sec. Felt more balance this week and “float” throughout set.
C. Accumulate 20-30 lunge 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. Set your arms before beginning your lunge- biceps my ears and press up!
*https://youtu.be/8DuKpUoL1mQ

^Did 25 total reps. Alternated every 5 reps L/R leg leading. Right leg leading better quality than left. Rested 90s between ea set of 5.
+
Handstand Conditioning:
*No pushups on wall-walks- start and end in a front plank 
EMOM 2 min:
2 wall-walks + 4 “weight shifts”
*https://youtu.be/e3g7dOSBa80

^Second rep was difficult on both sets (worse on second) – fatigue (shoulders). I was finishing in about 40sec. I’m really slow/methodical/controlled in wall walks which I think is good while I still work on this skill; and, it creates increased time under tension which makes me fatigue faster. The long way to say, these were hard.
*rest 3 min
EMOM 2 min:
2 wall-walks + 4 alt shoulder taps
*https://youtu.be/2mlZY9kWedc
*rest 3 min

^Same notes as first EMOM. Second set significantly more difficult. Found the shoulder taps to be a bit easier. Also tried to focus on keeping core tight while breathing, I think it allowed me to move a bit faster while still maintaining quality.
EMOM 2 min:
1 wall-walk + 15 sec HS hold
*https://youtu.be/sTOPFz9gfhI

^Good, shoulders were on fire at this point
+
Test:
2 min AMRAP: V-ups
*standards: Fingertips touch any part of the foot. 
*https://youtu.be/qrtZWRLmQlY

=37 – First 15 basically did without stopping or resting then started to slow down
+
Compression Strength:
Alt. EMOM 15:
min 1: 20-30 sec alt. single leg pike lifts
*https://youtu.be/G8nghM9nv5k
min 2: 20-30 sec tuck hollow hold to 2-leg extensions
*https://youtu.be/DXHUbTThljk
min 3: 20-30 sec grounded hip extensions
*https://youtu.be/-nJA2aHa63A

^Did 30sec for all sets. All felt good
+
Scap Strength:
A1. 5 prone shoulder extensions x3, rest 1 min
*fight to keep elbows and wrists as close to body as possible
*https://youtu.be/3x-lrLIx54I

^Good
A2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min
*Rep = 3 scap pushups on elbows + 3 scap pushups on hands
*Squeeze glutes 

^Felt stronger than Monday
A3. 20 sec wall “W” hold x3, rest 1 min
*Keep full contact w/ wall from hips to head (including elbows and wrists). Retract scaps and hold. 
*https://youtu.be/55RKMnow0Ds

^Good, I love this one. Definitely a bit challenging for me to get my whole arm and whole back to be touching. Does it matter how far my feet are away from the wall? I was finding it a bit easier with my feet about a foot away from the wall vs right up tight to wall.
A4. 10 single arm wall-scap pushups ea. x3, erst 1 min
*squeeze glutes- try not to rotate torso. Retract scap fully and then press into wall as much as you can.
*https://youtu.be/GAGD4ekbBjA

^Good

PM (5:30pm)
AMRAP 10 min: = 3+10
10 alt DB snatch @ 35#
30 DU
10 DL @ 155#
30 DU

Snatch felt great, DL was most difficult movement here, DU were consistent but not great (only got one set unbroken but all other sets only had 1 trip up) happy overall with how they went and tried not to rest too long moving into them. Broke up DL’s as 4/4/2 to minimize rest before/after.
*rest 5 min
AMRAP 10 min: = 4+2
10 2-DB STOH @ 25# ea
15 jumping air squats
10 hang power cleans @ 85#
15 jumping air squats

Dang the air squats were the worst part of this! They crank my HR. Started breaking up into sets of 5 to minimize breaks and to allow me to go right into them from previous movement, and generally get through them quicker. Did S2OH and HPC unbroken. This one my limiter was lungs.
+
10 barbell hip thrusts x 4, rest 2 min
*moderate loading across- hold each rep for 1 sec at top 

^Whoops, forgot this was on here ::face palm:: – Will do on Sat or Sun