3.1 KiB
3.1 KiB
title, date, lastmod, categories, tags, aliases, share
| title | date | lastmod | categories | tags | aliases | share | ||
|---|---|---|---|---|---|---|---|---|
| 2023-08-06_Workout | 2023-08-06 18:24:00 | 2023-08-06 18:24:45 |
|
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2023-08-06_Workout
Workout Notes 📝
My workout went flawlessly. Felt energized. Good handstand progress.
Warm-Up & Mobility (10-15min)
Blood Flow
- 10-20 Burpees or 30 Jumping-Jack or 1min Jumping Rope or 5min Light Jogging ✅ 2023-05-06
- Crawling and/or Bear and/or Monkey and/or Frogger and/or Crab walk ✅ 2023-05-06
Mobility
- 10 Wrist Circles (separated) ✅ 2023-05-06
- 10 Wrist Circles (together) ✅ 2023-05-06
- Standing Wrist Stretches and or Kneeling Wrist Stretches ✅ 2023-05-06
- 10 Arms circles ✅ 2023-05-06
- 10 Elbows circles ✅ 2023-05-06
- 10 Bodyweight Squat ✅ 2023-05-06
- 60s Parallel bar support hold ✅ 2023-05-06
- 60s Active hang ✅ 2023-05-06
- 5 Skin the Cat - German Hangs ✅ 2023-05-06
Positional Drills (30-60s Each, 3-6min long)
- 30s Plank ✅ 2023-05-06
- 30s Side Plank ✅ 2023-05-06
- 30s Reverse Plank ✅ 2023-05-06
- 30s Hollow Hold ✅ 2023-05-06
- 30s Arch Holds ✅ 2023-05-06
Skill & Technique Work (5-10min)
[!EXAMPLE]- Goals 🎯
path includes 2-Areas/Sport tag includes skill
- 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 🎯
path includes 2-Areas/Sport tag includes vertical
- Pull-Up 3x5 → 15 with 2min rest at 10x0 tempo
- 10 ✅ 2023-05-06
- 10 ✅ 2023-05-06
- 10 ✅ 2023-05-06
- Dips 3x5 → 15 with 2min rest at 10x0 tempo
- 11 ✅ 2023-05-06
- 11 ✅ 2023-05-06
- 11 ✅ 2023-05-06
Horizontal
[!EXAMPLE]- Goals 🎯
path includes 2-Areas/Sport tag includes horizontal
- Horizontal rows 3x5 → 15 with 2min rest at 10x0 tempo
- 10 ✅ 2023-05-06
- 10 ✅ 2023-05-06
- 10 ✅ 2023-05-06
- Push-ups 3x5 → 15 with 2min rest at 10x0 tempo
- 11 ✅ 2023-05-06
- 11 ✅ 2023-05-06
- 11 ✅ 2023-05-06
Legs
[!EXAMPLE]- Goals 🎯
path includes 2-Areas/Sport tag includes legs
- Bench assisted pistol squat 3x5 → 15 with 2min rest at 10x0 tempo
- 5 ✅ 2023-05-06
- 5 ✅ 2023-05-06
- 5 ✅ 2023-05-06
Core
[!EXAMPLE]- Goals 🎯
path includes 2-Areas/Sport tag includes core
- Elevated Tuck L-Sit for 60s total, in as many set as possible, not to failure ✅ 2023-05-06
- 3x10s Compression Work ✅ 2023-05-06
- Crunches 3x10
- 10 ✅ 2023-05-06
- 10 ✅ 2023-05-06
- 10 ✅ 2023-05-06
- Bicycle crunches 3x10
- 10 ✅ 2023-05-06
- 10 ✅ 2023-05-06
- 10 ✅ 2023-05-06
Prehabilitation, Flexibility Work, Cool Down
- 1min of 4-7-8 Deep Breathing (in through the nose and out through the mouth) ✅ 2023-05-06