4.21.20

Energy: 8

Soreness: 4 – glutes,

Sleep: 7 hr 45min + Sleep Quality: 9

Motivation: 8

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

=10reps/set
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

=Stuck to 30sec/round as best I could – this one gets tiny bits more consistent each week – noticing small improvements in balance
C. Accumulate 20 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 this alternating kick up leg each rep, took 2 brief rests throughout. Small improvements in balance
D. Accumulate 20 free-standing kick ups (keep lunge technique)

=I still did this “near” the wall – I moved farther away but still had it there to fall into – I haven’t really ever done a completely free-standing handstand so I think not having the wall at all mentally makes it harder for me but I know having it there as a safety and me knowing that it’s there doesn’t allow me to build the confidence. I also think I need to practice “falling” out of a handstand. I did have a few really solid 2-3 second controlled completely free-standing holds, a first ever for me! Wahooo
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Accumulate 20 wall-walks for quality

=Did these as singles to maintain quality, freakin wall walks are hard for me so I took some significant rest to get the full 20 reps. I do notice that these are getting stronger – shoulders, body control
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1 minute max V-ups
*60 sec rest
x 4
*https://youtu.be/qrtZWRLmQlY

=24/23/21/21
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Compression Strength:
Alt. EMOM 15-18:
min 1: 30 sec alt. single leg pike lifts
*https://youtu.be/G8nghM9nv5k
min 2: 30 sec tuck hollow hold to 2-leg extensions
*https://youtu.be/DXHUbTThljk
min 3: 30 sec grounded hip extensions
*https://youtu.be/-nJA2aHa63A

=Did 15min – all good
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A. 12 strict press x 3, rest as needed
*moderate- across

=65lbs – wanted to keep same weight as last week. Similar to last week, last 3 reps were tough. Stuck with a little wider grip and really liking that/feeling stronger w/strict press.
B. 4 Strict press x 3, rest as needed
*building to mod-heavy

=75/80/85 – woo! Felt great, last rep @85 was tough
C. 12 pendlay rows x 3, rest as needed
*moderate- across

=75lbs – same as strict press, wanted to keep the same weight w/the increase in reps, last few were tough but these felt strong
D. 2 pendlay row x 3, rest as needed
*building to mod-heavy

=90/100/105/110 – Felt great/strong

PM
Glute prep x3
-10 single leg glute bridges ea. 
-10 mini clam shells ea
*no band
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Locomotion/ running prep flow:
5 min easy jog
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Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
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RUN CLUB! OH BOY! WAHOO! 
1000m run @ target 2 mile re-test pace
x 2
*rest 3-4 min between 1000’s
**rest 6-10 min
x 2 sets (4 x 1000 total)

Times/Paces = 5:38 (8:50/mi), 5:36 (8:49/mi), 5:39 (8:53/mi), 5:35 (8:50/mi)

Super happy about the consistency here. The third and 4th felt the most challenging, I’m really learning that the challenge is more mental for me. The 4th interval vs. the 1st was basically the same time, yet the 4th felt so much slower – halfway through I told myself it was going to hurt more and tried to pay attention to that feeling. It’s interesting to notice that as far as like physically taxing on my body it wasn’t that much more difficult (yes I was a bit more tired) but I was recovering the same and still felt fresh it just felt harder and therefore I was slowing down. Learning how to tap into that push and what it feels like for me! #runlearns
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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?
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TTT Intrinsic Foot Strength – 2 cycles through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A