Day score 7: Tried to sleep more last night still felt pretty tired though. No soreness today despite all the pistols yesterday.
3/31
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:
*No pushups on wall-walks- start and end in a front plank
EMOM 2 min:
2 wall-walks + 4 “weight shifts”
*rest 3 min
EMOM 2 min:
2 wall-walks + 4 alt shoulder taps
*rest 3 min
EMOM 2 min:
1 wall-walk + 15 sec HS hold
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Test:
2 min AMRAP: V-ups
*standards: Fingertips touch any part of the foot.
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59 – got through 37 in the first minute then with about 40s left it changed from a burn to fatigue and reps got super difficult
Compression Strength:
Alt. EMOM 15:
min 1: 20-30 sec alt. single leg pike lifts
min 2: 20-30 sec tuck hollow hold to 2-leg extensions
min 3: 20-30 sec grounded hip extensions
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All 3 of these went well. Trying to really think about engaging my core in the pike lifts otherwise I don’t feel much on that one
Scap Strength:
A1. 5 prone shoulder extensions x3, rest 1 min
*fight to keep elbows and wrists as close to body as possible
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.
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.
Hardest of these was the plank up down pushups.
Jackson’s Training 