Day score 6: Got more sleep last night but still very tired
4/28
Handstand Skill:
A. 10 min HS prep (use drills that we have been working)
B. 15 min practicing freestanding HS holds
This went okay. A lot of stumbling back and forth on the hands but able to get some holds in. I really wish I had a mat to fall on.
+
Handstand Conditioning:
A. Wall facing HS hold for 75% of max hold time x 4-5, rest as needed
*if quality suffers, lower to 70%
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
+
Trunk Compression:
A. V-up hold @ 75% of max time from “B” x4-5, rest as needed
*lower to 65% 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 60 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
+
Compression drills were challenging today. Hard to find the sweet spot in the tuck hold. Got two really good sets in the rest were struggles. Tuck rocks are feeling a lot easier.
40-50 min easy ru
Jackson’s Training 