126 lines
2.7 KiB
Markdown
126 lines
2.7 KiB
Markdown
---
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title: <% tp.file.rename(tp.date.now() + "_" + tp.config.template_file.basename) %> <% tp.date.now() + "_" + tp.config.template_file.basename %>
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date: <% moment(tp.file.creation_date()).format("YYYY-MM-DD HH:mm:ss") %>
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lastmod: <% moment(tp.file.creation_date()).format("YYYY-MM-DD HH:mm:ss") %>
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categories:
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tags: workout-log
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aliases:
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share: false
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---
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# <% tp.file.rename(tp.date.now() + "_" + tp.config.template_file.basename) %> <% tp.date.now() + "_" + tp.config.template_file.basename %>
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## Workout Notes 📝
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## Warm-Up & Mobility (10-15min)
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### Blood Flow
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- [ ] 10-20 [[Burpees]] or 30 [[Jumping-Jack]] or 1min [[Jumping Rope]] or 5min [[Light Jogging]]
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- [ ] [[Crawling]] and/or [[Bear]] and/or [[Monkey]] and/or [[Frogger]] and/or [[Crab walk]]
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### Mobility
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- [ ] 10 [[Wrist Circles (separated)]]
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- [ ] 10 [[Wrist Circles (together)]]
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- [ ] [[Standing Wrist Stretches]] and or [[Kneeling Wrist Stretches]]
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- [ ] 10 [[Arms circles]]
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- [ ] 10 [[Elbows circles]]
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- [ ] 10 [[Bodyweight Squat]]
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- [ ] 60s [[Parallel bar support hold]]
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- [ ] 60s [[Active hang]]
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- [ ] 5 [[Skin the Cat - German Hangs]]
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### Positional Drills (30-60s each, 3-6min long)
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- [ ] 30s [[Plank]]
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- [ ] 30s [[Side Plank]]
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- [ ] 30s [[Reverse Plank]]
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- [ ] 30s [[Hollow Hold]]
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- [ ] 30s [[Arch Holds]]
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## Skill & Technique Work (5-10min)
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> [!EXAMPLE]- Goals 🎯
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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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- [ ] [[Back-to-wall Handstand]] practice for 2min
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Notes :
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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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> ```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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- [ ] 10
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- [ ] 10
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- [ ] 10
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- [[Dips]] 3x5 → 15 with 2min rest at 10x0 tempo
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- [ ] 11
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- [ ] 11
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- [ ] 11
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### Horizontal
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> [!EXAMPLE]- Goals 🎯
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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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- [ ] 10
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- [ ] 10
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- [ ] 10
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- [[Push-ups]] 3x5 → 15 with 2min rest at 10x0 tempo
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- [ ] 11
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- [ ] 11
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- [ ] 11
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### Legs
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> [!EXAMPLE]- Goals 🎯
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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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- [ ] 5
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- [ ] 5
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- [ ] 5
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### Core
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> [!EXAMPLE]- Goals 🎯
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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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- [ ] [[Elevated Tuck L-Sit]] for 60s total, in as many set as possible, not to failure
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- [ ] 3x10s [[Compression Work]]
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- [[Crunches]] 3x10
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- [ ] 10
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- [ ] 10
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- [ ] 10
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- [[Bicycle crunches]] 3x10
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- [ ] 10
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- [ ] 10
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- [ ] 10
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## Prehabilitation, Flexibility Work, Cool Down
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- [ ] 1min of [[4-7-8 Deep Breathing]] (in through the nose and out through the mouth) |