Energy: 7 (morning)
Soreness: 4 – glutes/hips, ankles/calves
Sleep: 6hr 40min + Sleep Quality: 7
Motivation: 7
Training Quality: 8
AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
10 scap pushups
10 arch body rocks
= left leg leading was, I’m sure, fun to watch at first 🙂 it improved across sets and I feel like helps with the control in the kick up.
+
Wall facing handstand forward roll – hold the handstand for 3 seconds, bend your arms as you would for HSPU but tuck your chin into your chest and roll.
Accumulate 10 reps
= Feel like half of these were pretty solid the other half a little bit “floppy” onto my upper back (could have used a bit more control down with the HSPU technique) but I think I’m good to be able to correct and improve next week. I’ll take some video next week too.
+
10 alt leg switches in WF HS hold x 4, rest 1 min
*press HARD into the ground
= good, even with the prompt I still have a tendency to forget the hard press, I think good bc I’m able to correct mid set and really notice the difference when I am actively pressing it gives me a lot more control.
=Also did approx 10min walking practice, got 3-4 steps in a few times, the strongest (control, body in right position to take steps) this has felt in over a month.
+
A. AMRAP UB strict pullups w/ red band x 5, rest 2 min
= 3 | 4 | 3 | 3.5 | 3
B. Every 90 sec x 8-10 sets: 1 chin up negative (hold 5 sec over bar + 5 sec 1/2 descent + 5 sec just before full extension)
= good! Very solid/controlled through sets
C. AMRAP UB 2-DB strict press @ 25# ea x 5, rest 90 sec
= 14 | 11 | 10 | 11 | 9
D. AMRAP UB 2-DB push press @ 35# ea x 3, rest 90 sec
= 14 | 15 | 12 – this felt strong (stability was great and breathing good)
PM
AMRAP 16 min:
4 DB-facing burpees
8 alt DB snatch @ 35#
12 air squats
24 DU
= 9 + 5 | kept everything unbroken, tripped on 1 round of DU’s otherwise all rounds unbroken. I think I could have pushed pace on air squats (this was probably where I “rested” a bit too much) otherwise transitions were quick and under 10 seconds of rest on all. Breathing limiter here, I wasn’t ever fatigued muscularly enough to warrant long rest it was more my heart rate jacked, this was a good one for me to push myself in limiting breaks and focusing on continuing to move.
