134 lines
3.1 KiB
Markdown
134 lines
3.1 KiB
Markdown
---
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title: 2023-08-06_Workout
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date: 2023-08-06 18:24:00
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lastmod: 2023-08-06 18:24:45
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categories:
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-
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tags:
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- workout-log
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aliases:
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share: false
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---
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# 2023-08-06_Workout
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## Workout Notes 📝
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My workout went flawlessly. Felt energized. Good handstand progress.
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## Warm-Up & Mobility (10-15min)
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### Blood Flow
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- [x] 10-20 [[Burpees]] or 30 [[Jumping-Jack]] or 1min [[Jumping Rope]] or 5min [[Light Jogging]] ✅ 2023-05-06
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- [x] [[Crawling]] and/or [[Bear]] and/or [[Monkey]] and/or [[Frogger]] and/or [[Crab walk]] ✅ 2023-05-06
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### Mobility
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- [x] 10 [[Wrist Circles (separated)]] ✅ 2023-05-06
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- [x] 10 [[Wrist Circles (together)]] ✅ 2023-05-06
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- [x] [[Standing Wrist Stretches]] and or [[Kneeling Wrist Stretches]] ✅ 2023-05-06
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- [x] 10 [[Arms circles]] ✅ 2023-05-06
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- [x] 10 [[Elbows circles]] ✅ 2023-05-06
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- [x] 10 [[Bodyweight Squat]] ✅ 2023-05-06
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- [x] 60s [[Parallel bar support hold]] ✅ 2023-05-06
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- [x] 60s [[Active hang]] ✅ 2023-05-06
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- [x] 5 [[Skin the Cat - German Hangs]] ✅ 2023-05-06
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### Positional Drills (30-60s Each, 3-6min long)
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- [x] 30s [[Plank]] ✅ 2023-05-06
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- [x] 30s [[Side Plank]] ✅ 2023-05-06
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- [x] 30s [[Reverse Plank]] ✅ 2023-05-06
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- [x] 30s [[Hollow Hold]] ✅ 2023-05-06
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- [x] 30s [[Arch Holds]] ✅ 2023-05-06
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## Skill & Technique Work (5-10min)
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> [!EXAMPLE]- Goals 🎯
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>
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> ```tasks
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> path includes 2-Areas/Sport
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> tag includes skill
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> ```
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- [x] [[Back-to-wall Handstand]] practice for 2min ✅ 2023-05-06
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Notes : Did a 30s handstand to wall without any effort twice in a row !
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## Strength Work (Concentric, Eccentric, isometric) & Power
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### Vertical
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> [!EXAMPLE]- Goals 🎯
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>
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> ```tasks
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> path includes 2-Areas/Sport
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> tag includes vertical
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> ```
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- [[Pull-Up]] 3x5 → 15 with 2min rest at 10x0 tempo
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- [x] 10 ✅ 2023-05-06
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- [x] 10 ✅ 2023-05-06
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- [x] 10 ✅ 2023-05-06
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- [[Dips]] 3x5 → 15 with 2min rest at 10x0 tempo
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- [x] 11 ✅ 2023-05-06
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- [x] 11 ✅ 2023-05-06
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- [x] 11 ✅ 2023-05-06
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### Horizontal
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> [!EXAMPLE]- Goals 🎯
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>
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> ```tasks
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> path includes 2-Areas/Sport
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> tag includes horizontal
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> ```
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- [[Horizontal rows]] 3x5 → 15 with 2min rest at 10x0 tempo
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- [x] 10 ✅ 2023-05-06
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- [x] 10 ✅ 2023-05-06
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- [x] 10 ✅ 2023-05-06
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- [[Push-ups]] 3x5 → 15 with 2min rest at 10x0 tempo
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- [x] 11 ✅ 2023-05-06
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- [x] 11 ✅ 2023-05-06
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- [x] 11 ✅ 2023-05-06
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### Legs
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> [!EXAMPLE]- Goals 🎯
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>
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> ```tasks
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> path includes 2-Areas/Sport
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> tag includes legs
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> ```
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- [[Bench assisted pistol squat]] 3x5 → 15 with 2min rest at 10x0 tempo
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- [x] 5 ✅ 2023-05-06
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- [x] 5 ✅ 2023-05-06
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- [x] 5 ✅ 2023-05-06
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### Core
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> [!EXAMPLE]- Goals 🎯
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>
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> ```tasks
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> path includes 2-Areas/Sport
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> tag includes core
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> ```
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- [x] [[Elevated Tuck L-Sit]] for 60s total, in as many set as possible, not to failure ✅ 2023-05-06
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- [x] 3x10s [[Compression Work]] ✅ 2023-05-06
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- [[Crunches]] 3x10
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- [x] 10 ✅ 2023-05-06
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- [x] 10 ✅ 2023-05-06
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- [x] 10 ✅ 2023-05-06
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- [[Bicycle crunches]] 3x10
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- [x] 10 ✅ 2023-05-06
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- [x] 10 ✅ 2023-05-06
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- [x] 10 ✅ 2023-05-06
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## Prehabilitation, Flexibility Work, Cool Down
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- [x] 1min of [[4-7-8 Deep Breathing]] (in through the nose and out through the mouth) ✅ 2023-05-06
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