4.1.20

Energy: 8

Soreness: 5 – hamstrings, glutes, quads, shoulders, chest

Sleep: 6hr 45min + Sleep Quality: 5

Motivation: 6/7

Training Quality: 7

AM (10am)
Handstand Skill:
A. 8-12 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 8reps/set, rested 90sec between
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

=I end up falling off the wall more or I’m leaning too much on the wall. I do think this is getting better/more consistent week to week and having more “float”. Rested 90sec between
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. Similar to previous weeks. Right leg more efficient than left. Found some good balance/control points before touching wall.
+
Handstand Conditioning:
A. Wall facing HS hold for 65% of max hold time x 4-5, rest as needed
*if quality suffers, lower to 55%
a) biceps by ears (hands no wider than shoulders)
b) elbows completely locked out (press into floor!)
c) feet together and toes pointed towards ceiling (toes are the only point of contact with the wall)
d) eyes gaze between thumbs
e) butt is squeezed

^I retested and got 32 seconds. Should I be retesting or using number from last week?

20seconds for holds (65%), did 4 sets and held that time for all sets. Felt really balanced and was able to hold completely off wall or close to it for majority of set. Rested 90 sec between.
+
Trunk Compression:
A. V-up hold @ 65% of max time from “B” x4-5, rest as needed
*lower to 55% if needed
b) feet touching
c) knees locked out
d) elbows in contact with knees
*Scale: Bend knees as little as possible to make contact – then hold. 
*https://youtu.be/Z9-Ky0zZlvo

=Same here, retested, got 25seconds.

16seconds for holds (65%), did 5 sets and held that time for all 5 sets. Rested 90sec between.
B. Accumulate 50 tuck-rocks
*elbows stay in contact w/ knees
*https://youtu.be/7ASDBnbESuc

Did in sets of 10, rested 60-90seconds between. These felt a bit stronger over last time.
D. 30 sec. loaded standing pike stretch x 4, rest as needed
*legs straight
*https://youtu.be/qr9b4kucz4s

=Good, time fairly easy to maintain
E. 6-8 Hip drag pulses x 4, rest as needed
*legs straight – toes pointed. Shift knees away from and back towards face without toes lifting
*https://youtu.be/w_-zGs1t2xE

=Good, still not quite able to get my toes all the way to the floor but felt more compression this week.
+
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
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 
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
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

=All above, good.

PM (6pm)
For time:
100 Burpees
On the even minute, perform 8 Jump Switch Lunges
On the odd minute, perform 8 Feet Anchored Sit-Ups
*16 minute time cap
*Sit-ups standards – hands touch overhead w/ shoulder blades flat on the ground, hands touch feet at top of rep w/ knee inside arms.

=9:48, I was pretty happy w/under 10min. my first set of burpees I did 12 and wanted to try and hold that but realized 10 was more realistic/sustainable so kept with sets of 10 for remainder except for last set (8). Energy/breathing felt pretty good and was able to keep moving. Felt methodical in a good way.
+
EMOM 10 min:
__ DUs 
*pick a sustainable number (no more than 50 per minute)

=Started out with 40, after 2 sets aimed for between 30 and 40, was getting mostly 30-35. Didn’t feel great/consistent today, breathing not great and shoulders felt fatigued. I am also struggling to find even ground to do this on and I’m thinking that may contribute to some of the struggle with these, I moved to our back patio midway through this and that seemed to be better, I’ll keep adjusting to find a solid spot.