Day score: 6, had a lot of trouble falling asleep last night. My house was really hot. Ate some cbd gummies to help and that gave me really crazy dreams so definitely not a restful sleep. Some tightness in my calves.
Handstand Skill Work- 20-30min practice:
-Wall-facing HS Hold w/ rebalancing
*https://www.instagram.com/p/BYuOs6NjvBy/?hl=en&taken-by=pamelagnon
not as freaky as I thought it would be, built up some shoulder fatigue by the end of the sets
-HS Tick-tock
*https://www.instagram.com/p/BZoFAS1Bji4/?hl=en&taken-by=cfgymnastics
Not that bad but felt some tightness/mobility issues in my hamstrings
-Lateral HS Walk Complex
*https://www.instagram.com/p/BZlc-LfBryS/?hl=en&taken-by=cfgymnastics
This was easy to walk side to side but struggled on the turn around. It was hard to figure out how to balance and spin
-HS forward roll progression
*https://www.instagram.com/p/BZi0avIBbbR/?hl=en&taken-by=cfgymnastics
First two progressions felt great, the last one was pretty scary
-HS Kick-up Control Work
*https://www.instagram.com/p/BY8R2YXBDu2/?hl=en&taken-by=cfgymnastics
This was fine no issues
+
A1. 1.1.1 Strict HSPU negative x4, rest as needed
*rest 30 sec. between singles- control eccentric for 6-12 sec.
I really liked these & was able to lower myself very slowly. I noticed towards the end range and very top range were where there was some slippage in tempo
A2. AMRAP-1 false grip ring pullups x4, rest as needed
9,9,7,9 these were hard more so on just wrist comfort than anything else. By the last two sets I felt pretty comfortable with the pulling mechanics.
B1. AMRAP-1 2-KB seated long-seated shoulder press @ 35-44# ea. x3, rest 90 sec.
*sit on floor with feet together and extended
20, some discomfort in lower right back of ribs on the first set, 15, 15 to failure
B2. 10 pendlay rows x3, rest as needed
*focus on initiating each rep w/ scap retraction
These were fine probably should’ve used the 44
C. Accumulate 125ft plank walk
*https://www.youtube.com/watch?v=e38uMVHZEqg
Much more difficult than I thought it would be, almost nailed it in two sets. Last set was like 5m.
PM
Alt. EMOM 12 min @ warmup/ progressive effort
-40 sec row
-40 sec ski
-40 sec bike
+
2 x10 sec. AB to establish max watts
*rest to recovery between
1350, 1347
+
3 sets:
15 sec AB @ 75% max watts
*60 sec rest
5 UB hang clean and jerks
Used 185 for this. It was really tough but not to a point where things got sloppy. Maybe could’ve done 195 but that was iffy
*Rest 60 sec.
**choose loading that is challenging but sustainable
+
2×10 sec row to establish max watts
*rest to recovery
+
3 sets:
20 sec row @ 80% max watts
*60 sec rest
3 UB clean and jerks (from ground)
205. This was much harder actually to hold onto the bar all the way to floor and back up. Cycle speed was slower for sure. Could not have done more than 205.
*same note on loading
Jackson’s Training 