Day score 7: A little lethargic and lacking motivation today. Tight hamstrings.
4/14
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
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 control. 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. Wall facing HS hold for 70% of max hold time x 4-5, rest as needed
*if quality suffers, lower to 60%
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
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Trunk Compression:
A. V-up hold @ 70% of max time from “B” x4-5, rest as needed
*lower to 60% if needed
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.
B. Accumulate 50 tuck-rocks
*elbows stay in contact w/ knees
D. 40 sec. loaded standing pike stretch x 4, rest as needed
*legs straight
E. 6-8 + 10-20 sec hold after drag- Hip drag pulses x 4, rest as needed
*legs straight – toes pointed. Shift knees away from and back towards face without toes lifting
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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.
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35-45 min easy run
Ran 1.5 miles unbroken – then a crappy .5 broken up a bunch – then another unbroken 2 miles and change. Very happy with this run.
Jackson’s Training 