4.28.20

Energy: 8

Soreness: 4- glutes, hamstrings, traps

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

Handstand Skill:
A. 10-15 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

=12reps/round
B. 25-35 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 control. Press away from the ground throughout.
*https://youtu.be/4t0ZPbzr3mc

=moved my hands a bit farther away from the wall, super helpful! This is the best these have felt, was able to sustain longer and feel that balance point much more
C. Accumulate 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

=strong today (improvement over last week w/more balance/control before hitting wall) did in sets of 6-8.
D. Accumulate 20 free-standing kick ups (keep lunge technique)

=similar to last week, struggled with confidence moving away from the wall. I basically did the same as the kick ups but moved another foot away from the wall. I had solid freestanding holds doing both C+D but when I try and do completely away from the wall it’s like it all falls apart. 🙂 working on it haha
+
Accumulate 22 wall-walks for quality

=tough – felt similar, but a bit stronger than LW
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1 minute max V-ups
*45 sec rest
x 4
*https://youtu.be/qrtZWRLmQlY

=24/22/21/21
+
A. 14 strict press x 3, rest as needed
*moderate- across

=65lbs (same as last 2weeks) – wooo after the first set I wasn’t sure I’d be able to finish all 3 at that weight, but yay! Reps 10-14 were tough all sets
B. 3 Strict press x 3, rest as needed
*building to mod-heavy

=80/85/85 – wanted to go up on that last set but 85 was tough the first time so kept it there.
C. 14 pendlay rows x 3, rest as needed
*moderate- across

=75lbs (same as last 2weeks) – Felt strong
D. 3 pendlay row x 3, rest as needed
*building to mod-heavy

=105/110/115 – Good

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! 
1 mile run @ 2 mile re-test pace
–10 min walk–
200m @ strong effort x 6, rest = 200m walk 

1mile = 8:49 – Dang I was pretty stoked about this! I’m pretty sure that’s a PR mile time. Felt pretty good too, the way the route works there was 3 passes on the longer hill for the mile. I don’t feel like I struggled too terribly maintaining pace here. Breathing was good up until the last pass or last 200m I felt like I started burning a bit but mentally I knew I was almost done so it was easy to manage.

The 200m’s were tough, breathing/legs burny and slightly fatigued. I felt less tightness/fatigue/restriction when trying to run faster than in weeks past and less pain/soreness afterwards as well.

Times for 200m’s = 58.7/57.1/56.7/55.9/56.1/56.4
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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