---
title: 2023-08-06_Workout
date: 2023-08-06 18:24:00
lastmod: 2023-08-06 18:24:45
categories:
  - 
tags:
  - workout-log
aliases: 
share: false 
---

# 2023-08-06_Workout

## Workout Notes 📝

My workout went flawlessly. Felt energized. Good handstand progress.

## Warm-Up & Mobility (10-15min)

### Blood Flow

- [x] 10-20 [[Burpees]] or 30 [[Jumping-Jack]] or 1min [[Jumping Rope]] or 5min [[Light Jogging]] ✅ 2023-05-06
- [x] [[Crawling]] and/or [[Bear]] and/or [[Monkey]] and/or [[Frogger]] and/or [[Crab walk]] ✅ 2023-05-06

### Mobility

- [x] 10 [[Wrist Circles (separated)]] ✅ 2023-05-06
- [x] 10 [[Wrist Circles (together)]] ✅ 2023-05-06
- [x] [[Standing Wrist Stretches]] and or [[Kneeling Wrist Stretches]] ✅ 2023-05-06
- [x] 10 [[Arms circles]] ✅ 2023-05-06
- [x] 10 [[Elbows circles]] ✅ 2023-05-06
- [x] 10 [[Bodyweight Squat]] ✅ 2023-05-06
- [x] 60s [[Parallel bar support hold]] ✅ 2023-05-06
- [x] 60s [[Active hang]] ✅ 2023-05-06
- [x] 5 [[Skin the Cat - German Hangs]] ✅ 2023-05-06

### Positional Drills (30-60s Each, 3-6min long)

- [x] 30s [[Plank]] ✅ 2023-05-06
- [x] 30s [[Side Plank]] ✅ 2023-05-06
- [x] 30s [[Reverse Plank]] ✅ 2023-05-06
- [x] 30s [[Hollow Hold]] ✅ 2023-05-06
- [x] 30s [[Arch Holds]] ✅ 2023-05-06

## Skill & Technique Work (5-10min)

> [!EXAMPLE]- Goals 🎯
>
> ```tasks
> path includes 2-Areas/Sport
> tag includes skill
> ```

- [x] [[Back-to-wall Handstand]] practice for 2min ✅ 2023-05-06

Notes : Did a 30s handstand to wall without any effort twice in a row !

## Strength Work (Concentric, Eccentric, isometric) & Power

### Vertical

> [!EXAMPLE]- Goals 🎯
>
> ```tasks
> path includes 2-Areas/Sport
> tag includes vertical
> ```

- [[Pull-Up]] 3x5 → 15 with 2min rest at 10x0 tempo
	- [x] 10 ✅ 2023-05-06
	- [x] 10 ✅ 2023-05-06
	- [x] 10 ✅ 2023-05-06
- [[Dips]] 3x5 → 15 with 2min rest at 10x0 tempo
	- [x] 11 ✅ 2023-05-06
	- [x] 11 ✅ 2023-05-06
	- [x] 11 ✅ 2023-05-06

### Horizontal

> [!EXAMPLE]- Goals 🎯
>
> ```tasks
> path includes 2-Areas/Sport
> tag includes horizontal
> ```

- [[Horizontal rows]] 3x5 → 15 with 2min rest at 10x0 tempo
	- [x] 10 ✅ 2023-05-06
	- [x] 10 ✅ 2023-05-06
	- [x] 10 ✅ 2023-05-06
- [[Push-ups]] 3x5 → 15 with 2min rest at 10x0 tempo
	- [x] 11 ✅ 2023-05-06
	- [x] 11 ✅ 2023-05-06
	- [x] 11 ✅ 2023-05-06

### Legs

> [!EXAMPLE]- Goals 🎯
>
> ```tasks
> path includes 2-Areas/Sport
> tag includes legs
> ```

- [[Bench assisted pistol squat]] 3x5 → 15 with 2min rest at 10x0 tempo
	- [x] 5 ✅ 2023-05-06
	- [x] 5 ✅ 2023-05-06
	- [x] 5 ✅ 2023-05-06

### Core

> [!EXAMPLE]- Goals 🎯
>
> ```tasks
> path includes 2-Areas/Sport
> tag includes core
> ```

- [x] [[Elevated Tuck L-Sit]] for 60s total, in as many set as possible, not to failure ✅ 2023-05-06
- [x] 3x10s [[Compression Work]] ✅ 2023-05-06
- [[Crunches]] 3x10
	- [x] 10 ✅ 2023-05-06
	- [x] 10 ✅ 2023-05-06
	- [x] 10 ✅ 2023-05-06
- [[Bicycle crunches]] 3x10
	- [x] 10 ✅ 2023-05-06
	- [x] 10 ✅ 2023-05-06
	- [x] 10 ✅ 2023-05-06

## Prehabilitation, Flexibility Work, Cool Down

- [x] 1min of [[4-7-8 Deep Breathing]] (in through the nose and out through the mouth) ✅ 2023-05-06