Day score 6: Pretty exhausted today. Very sore in my calves for some reason.
5/5
Handstand Skill:
A. 10 min HS prep (use drills that we have been working)
B. 15 min practicing freestanding HS holds
+
Better with this today
Handstand Conditioning:
A. Wall facing HS hold for 80% of max hold time x 3-4 , rest as needed
*if quality suffers, lower to 70%
a) biceps by ears (hands no wider than shoulders)
b) elbows completley 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 @ 80% of max time from “B” x 3-4, rest as needed
*lower to 70% 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 75 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
+
45-55 min easy run
Jackson’s Training 