1.11.21

Energy: 8

Soreness: 5 – quads, lats, obliques/back

Sleep: 7hr 45min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
10 scap pushups
10 arch body rocks

= good, left leg leading continues to be a bit wonky, not terrible, but less controlled than right leg leading
+
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 12 reps

= consistency improvement across reps, more smooth overall than LW
+
12 alt leg switches in WF HS hold x 4, rest 1 min
*press HARD into the ground

= got 1 set of all 12 without falling – trying to really find balance point and being okay with “falling” off wall
+
A. AMRAP UB strict pullups w/ red band x 5, rest 2 min

= 4 | 3 | 4 | 3
B. Every 90 sec x 10-12 sets: 1 chin up negative (hold 5 sec over bar + 5 sec 1/2 descent + 5 sec just before full extension)

= 12 sets – solid/consistent across
C. AMRAP UB 2-DB strict press @ 30# ea x 5, rest 90 sec

= 9 | 8 | 8 | 7 | 6
D. AMRAP UB 2-DB push press @ 40# ea x 3, rest 90 sec

= 11 | 10 | 10

PM
For time:
10-9-8-7-6-5-4-3-2-1
Burpees to 6″ target
Air squats

= 5:12
-rest 3 min-
For time:
2-4-6-8-10-12-14-16
Push ups
*25ft 1-arm DB OHWL after each set @ 35#

= 9:53