Day score – 5: Exhausted from all the work travel I’ve been doing. High stress days at work and literally had to drive to Maine
3/27
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
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.
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!
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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
1:23 – maybe could’ve gone longer but wanted to stay strict as possible to the position
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
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15-20 TNG DL x4, rest 90 sec
*same loading as last week
225 – this was really tough. Did it upstairs so almost had a slight tempo on the way back down lol
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10-12 barbell hip thrusts x4, rest 90 sec
*same loading as last week
225 – same thing as above
+
20-30 sec unilateral barbell farmer’s hold ea. x4, rest as needed
95#
+
EMOM 15 min:
10 burpees
This wasn’t bad until about round 9. Forced myself to increase intensity the last 5 rounds. Went from finishing around :30 to finishing in about :24. Last round :20
Jackson’s Training 