Energy: 8

Soreness: 5 – hamstrings, glutes, quads, shoulders, chest

Sleep: 6hr 45min + Sleep Quality: 5

Motivation: 6/7

Training Quality: 7

AM (10am)
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

=Did 8reps/set, rested 90sec between
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

=I end up falling off the wall more or I’m leaning too much on the wall. I do think this is getting better/more consistent week to week and having more “float”. Rested 90sec between
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 25 total. Similar to previous weeks. Right leg more efficient than left. Found some good balance/control points before touching wall.
+
Handstand Conditioning:
A. Wall facing HS hold for 65% of max hold time x 4-5, rest as needed
*if quality suffers, lower to 55%
a) biceps by ears (hands no wider than shoulders)
b) elbows completely 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

^I retested and got 32 seconds. Should I be retesting or using number from last week?

20seconds for holds (65%), did 4 sets and held that time for all sets. Felt really balanced and was able to hold completely off wall or close to it for majority of set. Rested 90 sec between.
+
Trunk Compression:
A. V-up hold @ 65% of max time from “B” x4-5, rest as needed
*lower to 55% if needed
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

=Same here, retested, got 25seconds.

16seconds for holds (65%), did 5 sets and held that time for all 5 sets. Rested 90sec between.
B. Accumulate 50 tuck-rocks
*elbows stay in contact w/ knees
*https://youtu.be/7ASDBnbESuc

Did in sets of 10, rested 60-90seconds between. These felt a bit stronger over last time.
D. 30 sec. loaded standing pike stretch x 4, rest as needed
*legs straight
*https://youtu.be/qr9b4kucz4s

=Good, time fairly easy to maintain
E. 6-8 Hip drag pulses x 4, rest as needed
*legs straight – toes pointed. Shift knees away from and back towards face without toes lifting
*https://youtu.be/w_-zGs1t2xE

=Good, still not quite able to get my toes all the way to the floor but felt more compression this week.
+
Scap Strength:
A1. 5 prone shoulder extensions x3, rest 1 min
*fight to keep elbows and wrists as close to body as possible
*https://youtu.be/3x-lrLIx54I
A2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min
*Rep = 3 scap pushups on elbows + 3 scap pushups on hands
*Squeeze glutes 
A3. 20 sec wall “W” hold x3, rest 1 min
*Keep full contact w/ wall from hips to head (including elbows and wrists). Retract scaps and hold. 
*https://youtu.be/55RKMnow0Ds
A4. 10 single arm wall-scap pushups ea. x3, erst 1 min
*squeeze glutes- try not to rotate torso. Retract scap fully and then press into wall as much as you can.
*https://youtu.be/GAGD4ekbBjA

=All above, good.

PM (6pm)
For time:
100 Burpees
On the even minute, perform 8 Jump Switch Lunges
On the odd minute, perform 8 Feet Anchored Sit-Ups
*16 minute time cap
*Sit-ups standards – hands touch overhead w/ shoulder blades flat on the ground, hands touch feet at top of rep w/ knee inside arms.

=9:48, I was pretty happy w/under 10min. my first set of burpees I did 12 and wanted to try and hold that but realized 10 was more realistic/sustainable so kept with sets of 10 for remainder except for last set (8). Energy/breathing felt pretty good and was able to keep moving. Felt methodical in a good way.
+
EMOM 10 min:
__ DUs 
*pick a sustainable number (no more than 50 per minute)

=Started out with 40, after 2 sets aimed for between 30 and 40, was getting mostly 30-35. Didn’t feel great/consistent today, breathing not great and shoulders felt fatigued. I am also struggling to find even ground to do this on and I’m thinking that may contribute to some of the struggle with these, I moved to our back patio midway through this and that seemed to be better, I’ll keep adjusting to find a solid spot.

Energy: 6

Soreness: 4 – traps, shoulders, chest, lats, quads, glutes

Sleep: 8hr 30min + Sleep Quality: 10

Motivation: 7

Training Quality: 7

AM (12p)
A1. AMRAP 1-DB strict press L arm x 3, rest 1 min = 10/14/12
A2. AMRAP Diamond pushups x 3, rest 1 min = 5/5/5 – barely got the 5th rep last round
A3. AMRAP 1-DB strict press R arm x 3, rest 1 min = 11/13/12
A4. 10 pendlay rows x 3, rest 1 min = w/85lbs

^Diamond pushups were most difficult but I really felt these in my chest. Pendlay rows got challenging in reps 8-10.
B1. 20 2-arm DB OH tricep extensions x 3, rest 1 min = w/25lb DB
B2. 50ft bent arm bottom’s up KB carry ea x 3, rest 1 min
*50ft L / 50ft R
**https://www.youtube.com/watch?v=UpBzi0HIdAI

=w/25lb KB – this was really difficult, I did them in 25ft increments and rested a few seconds before continuing. I had to hold a little below 90 degree and with my left arm I had to rotate out a bit to feel comfortable ( I could feel the tightness like they talk about in the video in the biceps attachment and with the rotation out it lessened).
C1. 12 alt DB rows in plank position x 3, rest 1 min
C2. 8-12 2-DB floor press x 3, rest 1 min

=Used 25lb DB’s and did 12 reps for both movements

PM (5:30)
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! 
400m run @ target 2 mile re-test pace
x 3
*rest 1 min between 400’s
**rest 5-8 min
x 2 sets (6 x 400 total)

Paces = 8:27/7:31/8:58/9:01/8:35/9:34

My goal was 9:15 (average 2mi last week was 9:42). I was all over the place. Last week and this week (as well as in the weeks to come for run club) I plan to do in my neighborhood so that I’m retesting in the same place – and, the loop I’m running has some decent hills. I think that 7:31 was somewhat of an outlier in that was mostly downhill, same as the 9:34 I think was mostly uphill. The rest were at least within 30seconds of one another. I felt pretty good breathing and legs felt good throughout. Is 9:15 a realistic pace to shoot for for a 2mi retest? And anything I should do differently to get these numbers a bit more consistent or it’s okay as long as it’s better than what my goal retest pace is?
+
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?

^Walking on heels really difficult, slightly painful on right foot, had to move to carpet and that helped pretty significantly. Wondering if this will help/hurt with foot pain/bone spur ?
+
TTT Intrinsic Foot Strength – 2 cycles through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A

^Good

Energy: 7/8 morning, 5/6 afternoon

Soreness: minimal – hips, hamstrings, ankles, calves, traps

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 8

Training Quality: morning session 8, afternoon 6/7 – energy felt zapped this afternoon

AM (11am)
Inversion Control:
A1. 20 sec HS hold w/ chest drive through and hip pike x 4, rest as needed
*push chest away from wall while pressing hard into the ground
*https://youtu.be/nsAHPxf1jlM

=Felt good, felt a little tightness in lower back and shoulders, overall felt good, time easy to sustain throughout.
A2. 10 Quadruped pike rocks x 4, rest as needed
*biceps by ears – press into ground- pointed toes in finish
*https://youtu.be/X5M2K6KmUFQ

=This was most tough on my feet haha. I felt this mostly in my core, holding the position and rocking back and forth, is that correct? Rested 60-90sec between sets (A1/A2).
B. 4-6 alt. single leg extensions in headstand x 4, rest as needed
*https://youtu.be/fg0RTZ9grWg

=Did 6reps for all sets. All felt good/controlled. Practiced a little straight headstand hold after I completed this too. Did this next to the wall just in case, did all 4 sets w/o needing it to assist. Goal would be to do this completely away from the wall. Rested 90sec between sets.
+
Midline Endurance:
A1.10-15 hollow body rocks x 3, rest 30 sec
*https://youtu.be/NxaioBKIsY4
A2. 10-15 arch body rocks x 3, rest 30 sec
*https://youtu.be/XvgNkP0gQwc
A3. 3 arch to hollow rolls ea. way x 3, rest 30 sec
*https://youtu.be/GR97ivB-nUE

=For A1-3, Did 10 reps in first set then 12 for remaining sets. Arch rocks more difficult for me than hollow.
B. Accumulate 2 min of plank walking
*break this up as needed based on the space you have.
*legs tight- squeeze glutes – press into ground
*https://youtu.be/jQRU7LjMO0w

=Did this as 30s on 30s off. Good
+
Back / Lat strength:
A1. 20 towel bent over rows x 3, rest 1 min
*pull towel apart as hard as you can. Squeeze scaps together. Think of creating as much tension as you can against the towel
*https://youtu.be/adkOHZQq2BA

=This was challenging! I had to rest at rep 15 for a few breaths.
A2. 20 lying back press x 3, rest 1 min
*use elbows to press down on ground and lift chest while squeezing scaps together
*https://youtu.be/nYHHJQhvR_o

=Good
A3. 20 lat pushdowns x 3, rest 1 min
*Press down with forearms and engage lats to lift hips off of floor
**https://youtu.be/xt_J39csZ6E

= The chairs I have are super squishy, so mostly they push into the chair cushion, I’m still getting my butt and hips off the ground and really feel it in my lats so think I’m still accomplishing the goal here.
+
Shoulder movement:
A1. 30 sec elevated cat- stretch in handstand width x 3, rest as needed
*https://youtu.be/hjHcmVoWNig
A2. 30 sec elevated cat-stretch in streamline x 3, rest as needed
*https://youtu.be/3AQRH_6yksE
B. 20 reverse shoulder circles w/ palms up x 5, rest as needed
*retract scaps and hold retraction throughout reps
*https://youtu.be/EDK_gI3Y8SQ

PM (5:30)
w/ Ansley
10 rounds you go / I go style (5 each):
10 OHS @ 65#
10 BFB
10 Thrusters @ 65#

=We finished in 17:11. Thrusters were most difficult, especially following the burpees for me my HR was jacked up. I tried to move straight into each movement and really did not rest at all between (I think that’s the goal with these being short bursts w/alternating rest) regardless I was happy to keep moving and move quickly into each movement. Did all OHS (these felt great and moved well) unbroken and thrusters unbroken (really wanted to break them up in sets 4 and 5. First round was about 1:30 and I don’t know exact times but I know the last round was creeping towards 2min.
+
10 rounds you go / I go style (5 each):
5 2-DB Devil’s press @ 25# ea
10 box jump overs @ 20″
10 2-DB squat cleans @ 25# ea

=Finished in 19:15. We rested maybe 6-8min in between. Devil’s press felt good/fast (really happy about that) 25’s feel lighter doing these than the last time I did them at that weight. I think my first round was the slowest, they seemed to get more efficient as the rounds went on. Did sq cleans unbroken. Box jumps (similar to burpees in first) jacked my HR and made the sq cleans more difficult, however, I feel like I moved them well. All felt good, my right foot was feeling a bit tight after these box jumps (after this session in general) and have been noticing it a bit more, I’ll keep you updated, I’ve been rolling it with a ball at night in addition to the foot exercises.

Energy: 6/7

Soreness: 4/5 – hamstrings, hip flexors, calves, IT band, traps

Sleep: 8hr + Sleep Quality: 7

Motivation: 7

Training Quality: 7

AM (9:45)
Locomotion/ running prep flow:
5 min easy jog
+
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
+
TTT TD @ home version:
For time:
1 mile run
…
10 rounds:
8 burpees over an object
50ft walking lunge 
…
1 mile run

=35:22 – I’m not thrilled about this time. Didn’t really feel like I had much extra today, I think my body felt tired. I feel like I’m getting a period and sometimes right before, I feel drained and really unable to push like I want to. That said, I looked at it like a grind and to just keep moving. I never stopped, took everything methodically. Breathing was the limiter here. Felt decent through round 4, round 5-7 were the worst mentally and then 8-10 went quickly to finish. The running felt fine, it was just slow and slow compared to my 2miles on Tuesday. They were both around 10min miles. I’d really like in training for anything that distance to be under the 10min/mi time.
+
TTT Intrinsic Foot Strength – 2 cycles through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A

PM (12:45)
EASY row for 30-60 min
*damper @ 3

Rowed for 50min, 10k. Kept a 2:30 pace throughout. Back/legs/hamstrings started to fatigue after 40min but up until then felt great. Worked on form and leg drive and steady consistent breathing. Felt real solid. Also….”new rower” syndrome – haha it definitely felt more tension at that pace!

Energy: 7

Soreness: 3/4 shoulders, fr delt, chest, hamstrings, hip flexors, right forearm

Sleep: 8hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 7 (AM skill work went really well); afternoon felt a bit more sluggish, maybe not enough food throughout day, feeling a little dehydrated.

AM (11am)
Handstand Skill:
A. 6-10 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

^Did 6 per round, rested 90sec between rounds. Felt good, about the same as last 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

^Improved from last week! 2 sets at 30sec and 2 at 20 sec. Felt more balance this week and “float” throughout set.
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 25 total reps. Alternated every 5 reps L/R leg leading. Right leg leading better quality than left. Rested 90s between ea set of 5.
+
Handstand Conditioning:
*No pushups on wall-walks- start and end in a front plank 
EMOM 2 min:
2 wall-walks + 4 “weight shifts”
*https://youtu.be/e3g7dOSBa80

^Second rep was difficult on both sets (worse on second) – fatigue (shoulders). I was finishing in about 40sec. I’m really slow/methodical/controlled in wall walks which I think is good while I still work on this skill; and, it creates increased time under tension which makes me fatigue faster. The long way to say, these were hard.
*rest 3 min
EMOM 2 min:
2 wall-walks + 4 alt shoulder taps
*https://youtu.be/2mlZY9kWedc
*rest 3 min

^Same notes as first EMOM. Second set significantly more difficult. Found the shoulder taps to be a bit easier. Also tried to focus on keeping core tight while breathing, I think it allowed me to move a bit faster while still maintaining quality.
EMOM 2 min:
1 wall-walk + 15 sec HS hold
*https://youtu.be/sTOPFz9gfhI

^Good, shoulders were on fire at this point
+
Test:
2 min AMRAP: V-ups
*standards: Fingertips touch any part of the foot. 
*https://youtu.be/qrtZWRLmQlY

=37 – First 15 basically did without stopping or resting then started to slow down
+
Compression Strength:
Alt. EMOM 15:
min 1: 20-30 sec alt. single leg pike lifts
*https://youtu.be/G8nghM9nv5k
min 2: 20-30 sec tuck hollow hold to 2-leg extensions
*https://youtu.be/DXHUbTThljk
min 3: 20-30 sec grounded hip extensions
*https://youtu.be/-nJA2aHa63A

^Did 30sec for all sets. All felt good
+
Scap Strength:
A1. 5 prone shoulder extensions x3, rest 1 min
*fight to keep elbows and wrists as close to body as possible
*https://youtu.be/3x-lrLIx54I

^Good
A2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min
*Rep = 3 scap pushups on elbows + 3 scap pushups on hands
*Squeeze glutes 

^Felt stronger than Monday
A3. 20 sec wall “W” hold x3, rest 1 min
*Keep full contact w/ wall from hips to head (including elbows and wrists). Retract scaps and hold. 
*https://youtu.be/55RKMnow0Ds

^Good, I love this one. Definitely a bit challenging for me to get my whole arm and whole back to be touching. Does it matter how far my feet are away from the wall? I was finding it a bit easier with my feet about a foot away from the wall vs right up tight to wall.
A4. 10 single arm wall-scap pushups ea. x3, erst 1 min
*squeeze glutes- try not to rotate torso. Retract scap fully and then press into wall as much as you can.
*https://youtu.be/GAGD4ekbBjA

^Good

PM (5:30pm)
AMRAP 10 min: = 3+10
10 alt DB snatch @ 35#
30 DU
10 DL @ 155#
30 DU

Snatch felt great, DL was most difficult movement here, DU were consistent but not great (only got one set unbroken but all other sets only had 1 trip up) happy overall with how they went and tried not to rest too long moving into them. Broke up DL’s as 4/4/2 to minimize rest before/after.
*rest 5 min
AMRAP 10 min: = 4+2
10 2-DB STOH @ 25# ea
15 jumping air squats
10 hang power cleans @ 85#
15 jumping air squats

Dang the air squats were the worst part of this! They crank my HR. Started breaking up into sets of 5 to minimize breaks and to allow me to go right into them from previous movement, and generally get through them quicker. Did S2OH and HPC unbroken. This one my limiter was lungs.
+
10 barbell hip thrusts x 4, rest 2 min
*moderate loading across- hold each rep for 1 sec at top 

^Whoops, forgot this was on here ::face palm:: – Will do on Sat or Sun

Energy: 8

Soreness: 3 – hamstrings

Sleep: 8hr 10min + Sleep Quality: 9

Motivation: 7/8

Training Quality: 8

Inversion Control:
A. Accumulate 20 Frog stand “rocks” 
*hold each rep for 1 sec
*press hands into ground 
*https://youtu.be/VhK4dTpCOTg

^Good, did in sets of 5
B. Accumulate 20 headstand tuck to extensions
*think of pulling your legs in with your midline. Point toes as much as you can
*https://youtu.be/D3PzqfRbVts

^Sets of 5 – felt good
+
Midline Endurance:
A1. 1 min continuous pelvic rotations to hollow lifts x 3, rest as needed
*Start on floor w/ arms overhead and legs extended (together and toes pointed). Exaggerated anterior pelvic tilt. Shift into posterior tilt and lift into tight hollow for 2 sec hold.
*https://youtu.be/bBemLXRyI8w

^Good
A2. 1 min continuous pelvic rotations to arch lifts x 3, rest as needed
*Same flow as A1 but facing the ground. 
*https://youtu.be/79SXmeAaBuc

^Good
B1. 30 sec hollow body tuck hold w/ alt. single leg extensions x 4, rest 1 min
*squeeze legs together, squeeze butt, point toes. Maintain posterior pelvic tilt that we worked on in A1.
*https://youtu.be/fLNNXjfv8DY

^Good
B2. 30 sec arch body hold x 4, rest 1 min
*squeeze legs, squeeze butt, point toes. Maintain posterior pelvic tilt that we worked on in A2.
*https://youtu.be/IbOIi9CSMa8

^Good, this was more challenging to maintain pelvic tilt than any of the others. I’m pretty sure I was getting it and could feel myself holding the tilt, just more challenging.
+
Push-up Endurance:
35 sec on / 25 sec off x 10 sets:
In-place inch worm + 3 push ups
**If needed, rest 2 min after set 5
*https://youtu.be/OHL5o1unujk

ugh….pushups are hard for me. Was getting 2 rounds each interval. Took the 2min rest in the middle. Felt tightness doing these in chest/shoulders – think I really need to concentrate on mobility in chest/shoulders.
+
Shoulder movement:
A1. 30 sec elevated cat- stretch in handstand width x 3, rest as needed
*https://youtu.be/hjHcmVoWNig
A2. 30 sec elevated cat-stretch in streamline x 3, rest as needed
*https://youtu.be/3AQRH_6yksE
B. 20 reverse shoulder circles w/ palms up x 5, rest as needed
*retract scaps and hold retraction throughout reps
*https://youtu.be/EDK_gI3Y8SQ

^All good. When doing shoulder circles, left shoulder slightly tighter than right ( felt this mainly in trap and front delt).
+
Assault Bike intervals:
5 min @ 175 watt x2
Rest 1min
5 min @ 225 watt x2
Rest 1min
5 min @ 275 watt x2
Rest 1min
5min @ 325 watt

**Wasn’t able to keep 325 consistent for 5min, I was able to do 1min above 300watt and then rested 1min and repeated 3 times.

I started out w/150 watts x2 as a warmup. Also ( I hate even saying this bc it feels like an excuse lol) but Shannon’s bike is new (apparently that’s a thing?) it feels way harder than the bikes at the gym. Overall, this got tough in later rounds but felt good, 275 was the only pace I really struggled to keep aside from the 325.

Energy: 6/7

Soreness: 2/3 – midback, hamstrings, lats, traps

Sleep: 8hr + Sleep Quality: 9

Motivation: 8

Training Quality: 7

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
Warm-up good! split the 5min jog into 2 and did stretches in between

+
RUN CLUB! OH BOY! WAHOO!
For time:
2 mile run
*log mile splits

Total time 19:27 – Mile 1 = 9:43/Mile 2 = 9:42

Felt good, we ran a loop around the neighborhood which has some decent hills I was happy with under 10min/miles. Breathing was good, first half mile was tough and then I felt like I settled in to a consistent cadence. Hamstrings felt a bit tight – the increase in running is making my left one a bit more tight than it has been, but nothing restricting so far (I’ll keep you updated) and I will do some extra mobility for it as well.
+
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?

^Good, this is supposed to be no shoes correct?
+
TTT Intrinsic Foot Strength – 2 cycles through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A

^Good, some of these a bit of a struggle

Energy: 8

Soreness: 3/4 – hamstrings, obliques

Sleep: 8hr 20min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

HS hold practice
Prep: – These were helpful!
a) 2 min rotating through wrist rocks
(fingers forward/ fingers backwards/ fingers out/ palms up w/ fingers backwards)
b) 60 sec alt. finger tip walks
*https://youtu.be/CFFKA6W-cEc?list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA
+
A. 10 min practicing “”lunge to 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.
*biceps by ears!
**https://youtu.be/TeN-i2mTcZc

Alternated every few reps between right leg leading and left leg leading. Left leg struggled a bit more, my hamstrings were tighter in general from running previous day and was feeling it a bit more in left. Overall, these were good, not as consistent finding “float” spot and had more that were too aggressive, something to work on.
B. 5 sets: 1 wall-walk into 30 sec wall-facing HS hold
*rest as needed
**Focuses:
1. Hands stacked directly under shoulders
2. Feeling some of your weight in your fingertips
3. Actively pressing into the ground throughout hold
4. Squeeze legs and toes together- point toes

= These went really well! Strong quality throughout. 4th and 5th set were more challenging and felt a bit more fatigue in shoulders.
C. Accumulate 15 pike to headstands for quality
*think of “”pulling”” your legs up with your core
**https://www.youtube.com/watch?v=jUkXM5U2O5M

= Did these in mostly sets of 2. Couldn’t quite get my feet all the way to the ground but it was getting better/closer towards the end. Quality has improved a lot on these from when you first had me do them awhile ago! They were actually pretty fun I like the challenge and definitely felt them the next day.
D. 5 pelvic tilts in wall-facing HS position w/ 3 sec contraction on ea rep x5, rest as needed
*contract lower arms and glutes to create as much posterior pelvic tuck as possible, then relax and extend lumbar to create anterior tilt.

= These went well. Able to complete 5 without much difficulty, noticed these have improved as well from the last time I did them.
+
For time:
100 DU

1:45 – first 50 went well (1 trip) then second 50 was a bit of a struggle, had one set over 20 the rest was all over the place. Excited to keep getting better at this!
+
5 min AMRAP: = 10
25ft UB bear crawl
*alternate every 25ft between forward and backwards
*rest 5 min
5 min AMRAP: = 67
Burpees
*rest 5 min
5 min AMRAP: = 69
V-ups
*rest 5 min
5 min AMRAP: =11
25ft UB bear crawl
*alternate every 25ft between forward and backwards

= Bear crawl – I didn’t have anything to measure so I estimated, I shortened them a bit on second round and I think the distances were both a bit long. I’m not gonna lie I was internally complaining about these before doing them ….. good chance for a mental check…. did them all and dang my shoulders/quads/core were on fire.

Burpees were good! Really solid! They slowed down a bit towards the end but overall I felt like I was able to keep a pretty consistent/steady pace throughout, my breathing felt good. I’m going to go back and find the last time I did a 5min AMRAP on burpees but I’m pretty sure it was around 55. Super pumped !! I know I’m getting better at burpees and seeing that progress is really awesome!

V-ups were good, started out with sets of 10-12 after about 30 sets started to decrease. These felt good.
+
Shoulder Recovery:
A1. 3-5 prone shoulder extensions x3, rest as needed
*goal in to keep wrists and elbows as close to body as possible. This comes from scap retraction
*3rd video: https://www.instagram.com/p/BvM9_nynyJ1/
A2. 30 sec reverse table plank x3, rest as needed
*breathe deeply while doing this
F. Accumulate 2-3 min in an elevated cat stretch (hands on box- sit hips back towards heels)- vary any position between shoulder width and streamline position

^ All good, and helpful 🙂

Energy: 7

Soreness: 4/5 – hamstrings, lats, shoulders

Sleep: 6hr 40min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

AMRAP 20 min:
Meters of running
*E2MOM- stop and complete 10 jumping air squats
**Every 200m = 1 rep

Whoops – I accidentally did this as – 10 squats every 200m instead of every 2min. So maybe did an extra 2-3 rounds of squats.

That said, I got 1.8 miles so = 15 reps

I also ran an extra 1.5 miles afterwards at light pace (9:50). All felt good, breathing was good, no significant fatigue I felt like I was maintaining a cruise pace like I could have continued for longer with no issues. My hamstrings and calves were a bit tight the next day need to make sure I’m doing significant stretching and mobility after days with running.
+
Alt. EMOM 15:
-30-40 sec front plank
-30-40 sec arch body rocks
-40 sec side plank arch ups (20 L/20 R)

^ All good here, 40s plank got challenging towards last round but otherwise able to hold in good position. Arch body rocks was a solid 30s, was able to get a few more reps in with a quick rest. Arch ups good, solid throughout time.

Energy: 8

Soreness: 4 – hamstrings, lats, obliques

Sleep: 8hr + Sleep Quality: 9

Motivation: 8

Training Quality: 7

Gymnastics Program Week 1 Day 1
Handstand Skill:
A. 6-10 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

=8 reps per round, felt good, rested 2min between sets.
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

=20 seconds consistent across, not bc of fatigue, more due to falling off wall, balance felt good and was trying to focus more on the float point than leaning too much on wall.
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

=25 total. Did as 5 per leg then alternated, rested about 2 min between sets. Right leg leading quite a bit stronger than left leg leading. Got better as they went and overall better than when I did this on Saturday.
+
Handstand Conditioning:
A. Establish a max time wall-facing HS hold with the following requirements:
a) biceps by ears (hands no wider than shoulders)
b) elbows completely 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
*goal is to establish the longest time that you can hold a strong position – not how long you can lean on the wall for

=25 seconds – left shoulder felt a bit tight/restricted/fatigued faster than right.
B. Wall-facing HS hold @ 60% of max time from “A” x 3-4, rest as needed
*lower to 50% if you are unable to maintain quality

=60% = 15 seconds. Did 4 sets @ 15-20 seconds hold, felt good and quality consistent across sets.
+
Trunk Compression:
A. Establish a max time V-up hold with the following requirements:
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

= 16 seconds
B. V-up hold @ 60% of max time from “B” x4-5, rest as needed
*lower to 50% if needed

=60% = 10s Did 5 sets total, all at 10-12seconds.
C. Accumulate 40 tuck-rocks
*elbows stay in contact w/ knees
*https://youtu.be/7ASDBnbESuc

=Did in sets of 10, felt good, was able to keep contact w/elbows and knees well
D. 30 sec. loaded standing pike stretch x 4, rest as needed
*legs straight
*https://youtu.be/qr9b4kucz4s
E. 6-8 Hip drag pulses x 4, rest as needed
*legs straight – toes pointed. Shift knees away from and back towards face without toes lifting
*https://youtu.be/w_-zGs1t2xE

= Did 8 per round, I can’t quite comfortably get my toes all the way to floor so that’ll be something I continue to focus on doing these. Last round I was closer than first round so it’s getting there, I think I’m still achieving the desired result even though my toes aren’t touching.
+
Scap Strength:
A1. 5 prone shoulder extensions x3, rest 1 min
*fight to keep elbows and wrists as close to body as possible
*https://youtu.be/3x-lrLIx54I
A2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min
*Rep = 3 scap pushups on elbows + 3 scap pushups on hands
*Squeeze glutes
A3. 20 sec wall “W” hold x3, rest 1 min
*Keep full contact w/ wall from hips to head (including elbows and wrists). Retract scaps and hold.
*https://youtu.be/55RKMnow0Ds
A4. 10 single arm wall-scap pushups ea. x3, erst 1 min
*squeeze glutes- try not to rotate torso. Retract scap fully and then press into wall as much as you can.
*https://youtu.be/GAGD4ekbBjA
+
25 Burpees AFAP
x4
*rest 3 min walk

I had access to a BB and assault bike so I did the usual BF burpees and did the 3min rest on the AB bike easy just peddling no arms.

Times were 1:46/1:48/1:42/1:39 – this felt way more challenging than last week, specifically breathing like I couldn’t get a good rhythm with breath. The floor was a bit slippery (garage w/no mat) so had to be a bit more deliberate than when at the gym. Arms/shoulders also a bit tired from the HS work. Not thrilled with those times especially compared to last week.
+
15 min foam roll/ smash upper body