4.14.20

Energy: 8

Soreness: Glute, mid back, hamstrings

Sleep: 8hr 10min + Sleep Quality: 8

Motivation: 7

Training Quality: 8

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

=10 reps/round, 2min rest between rounds. Felt good, these feel stronger and stronger each 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

=Felt more balance this week. Had 2 sets at solid 30seconds and 3 sets more like 20, lesser quality.
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 30 total in sets of 6, 2min rest between sets. Had some really solid balance this week, kicked up into controlled handstand a few times on both legs leading. Left still feeling less confident than right but was much better today.
+
Handstand Conditioning:
A. Wall facing HS hold for 70% of max hold time x 3-4, rest as needed
*if quality suffers, lower to 60%
a) biceps by ears (hands no wider than shoulders)
b) elbows completley 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

=70% = 18sec hold – Did for 4 sets, felt solid!
+
Trunk Compression:
A. V-up hold @ 70% of max time x4-5, rest as needed
*lower to 60% if needed
a) begin in a hollow body position – go into a V-up
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

=70% = 12sec hold – Did 5 sets, no problems, was able to sustain time/quality well.
+
A. 10 strict press x 3, rest as needed
*moderate- across

=65lbs – reps 8-10 got tough, rested about 2min between sets
B. 5 Strict press x 3, rest as needed
*building to mod-heavy

=70/75/80lbs – last rep @80 was tough – played around w/grip a bit, went a bit wider and felt good/feel like I’m able to get more pressing out of entire shoulder vs lots of fr delt w/more narrow grip. 2min rest between sets.
C. 10 pendlay rows x 3, rest as needed
*moderate- across

=75lbs – Good, 2min rest
D. 5 pendlay row x 3, rest as needed
*building to mod-heavy

=85/90/95lbs – 2min rest

PM
Glute prep x3
-10 single leg glute bridges ea. 
-10 mini clam shells ea
*no band
+
Locomotion/ running prep flow:
5 min easy jog
+
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
+
RUN CLUB! OH BOY! WAHOO! 
800m run @ target 2 mile re-test pace
x 2
*rest 2-3 min between 800’s
**rest 5-8 min
x 2 sets (4 x 800 total)

Paces = 8:47/8:53/8:45/8:48

Felt better than I expected. First 800m was most difficult – breathing/lungs and legs, after that was able to settle in and was really happy with pace consistency. Legs and hamstring/hip specifically felt less tight this week.
+
Foot Strengthening drills
25ft ea. x2, Rest as needed
-forefoot forward walk
-forefoot forward walk w/ external rotation
-forefoot forward walk w/ internal rotation
-forefoot backwards walk
-forefoot backwards walk w/ ext. rotation
-forefoot backwards walk w/ internal rotation
-forefoot lateral walk (L/R)
-heels forward walk
-heels forward walk ext. rot.
-heels forward walk int. rot.
-heels backward walk
-heels backward w/ external rot.
-heels backward w/ int. rot. 
-heels lateral walk (L/R)
-eversion forward walk
-eversion backward walk
-inversion forward walk
-inversion backward walk
*https://youtu.be/s8wQNPCk_oc?
+
TTT Intrinsic Foot Strength – 2 cycles through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A