Day score: 6. Felt really tired waking up today. Not sure I got the most restless sleep last night. Ate well though so just going to trust that I’m fueled well.
9/16
Handstand Skill Work- 20-30min practice:
A. 5-10 min touching drills we’ve been working on (use this as warmup)
B1. 20-30 sec. prone front bodyline hold w/ PVC (hands stacked above shoulders, create movement from Tspine. There should be space between your stomach and the ground, however, keep glutes engaged on don’t lift the hips to create this space) x3, Rest as needed
*Video 2: https://www.instagram.com/p/BqPjnrpBhpG/
B2. 20-40 sec. wall facing HS hold (re-create the position in A1, eyes look between thumbs) x3, Rest as needed
These were good. Got my body right up against the wall.
-w/ remaining time:
-HS scissor balance drill
This was scary but I did manage to do it
-HS walk into wall drill (start close)
Managed to comfortably work my way out the 2’ mark.
+
A 1 HSPU negative- 5 sec. descent to about 1″ off of the ground- then isometric hold for AMSAP x10, rest as needed to maintain quality
10, 5, 5, 5, 5, 4, 5, 5, 5, 5
B. AMRAP-2 2-DB Strict press + 5 2-DB push press x4, rest 1 min
*pick weight that allows for 8-10 reps on set 1
10,8,6,5
This got really hard really fast. Shoulder fatigue set in after 2 sets
C1. 3 strict lean-away ring pullups x5, rest as needed
*3 sec lean away- do not need to be unbroken. Focus on maintaining bodyline during lean-away
I did these. Obviously not as pretty as some of the people on YouTube but I will take video next time just to check I’m doing it right.
C2. 15-20 UB yoga pushups x5, rest as needed
15, 10, 15, 15, 16
+
For time: (while keeping quality focus)
Feet-elevated ring rows
*2 wall-walks after each set
7:29. Wall walks were hard after all the shoulder work. Sick bicep pump also lol
PM
For time:
5 snatch @ 135#
5 CJ @ 135#
5 snatch @ 155#
5 CJ @ 155#
5 snatch @ 175#
5 CJ @ 175#
*8 min cap
**1 barbell- load your own weights
5:51
This one was fun. I was going to bust out the last 3 clean and jerks really quick but the 4th rep I felt some fatigue in my legs so I took the extra moment.
*2 min rest
6 min to build to a heavy power clean and jerk
So I messed up and didn’t see this said power 🤦🏻♂️🤦🏻♂️🤦🏻♂️🤦🏻♂️ Sorry about that. I was happy to hit the 245 clean and jerk and almost clean the 255 though! My power would’ve probably been 225-235?
+
4-8 TNG power snatch @ 135# x3, rest 1 min
8,6,6. I could’ve probably done 8 on the other two sets but I got out of position and dropped. The first 8 felt super easy but I was out of breath at the end. Maybe some breathing work would be good?
+
EMOM 4 min:
40 sec max 2-DB power snatch @ 50# ea.
20 sec rest
53 reps. Crazy how tough a 4 minute EMOM can be
Jackson’s Training 