Not getting enough sleep and can’t seem so sleep in like I was early on in the pandemic. I need to shift this somehow so I’m not up at 5 or 6am every day.
Handstand Balance Breakthrough
I finally decided to pay for a handstand balance program. It’s
from Pamela Gagnon (her Instagram) and Performance Plus Programming. It cost $25 and is a four week program that takes about 10 minutes a day, four times a week. I never know what to work on, so I end up not working on anything. Having a program to follow will guide me and keep me going. Makes sense to learn how to balance before spending more time trying to walk, which I hadn’t really thought about before.
- 45s Overhead Opener
- 45s Wrist Warm-up
- Accumulate 2:00 in a 45 degree hollow
- 30s Wall-facing HS Hold
Did the 45 degree hold in two 1:00 blocks. Wasn’t as bad as I was expecting.
With the weather changing, we wanted to take advantage, so are doing two out of the gym workouts this week. Went to the park.
Conditioning
5 Rounds (30s work / 30s rest)
- Weighted Muscle-ups (12#)
- Weighted Plank (12#)
- Weighted Toes to Rings (12#)
- DB Plyo Lunges (25# DBs + 12#)
- 1:00 Rest
I almost never wear my vest, but I wanted a new challenge for muscle-ups. Loaded it to 12 pounds and wore it for the entire workout. I can’t believe I got eight unbroken muscle-ups each round! After round two I was convinced I’d only get six the next round. It wasn’t easy but I got the eight and then I really wanted the full 5×8. The last two rounds were a fight for the final 2-3 reps, but I got them. I did 13 T2R each time and went 24-22-22-22-22 on the lunges. The plank was a nice break before getting back on the rings. The 30 second plus 1:00 rest after lunges went by way too quick. Here’s a video of my first set of muscle-ups.
3 Rounds
- Sandbag Hill Carry (up, 100#)
- Hill Run (down)
- 40 Push-ups
- Hill Run (up)
- Sandbag Hill Carry (down, 100#)
- 30 alt V-ups
Didn’t even run a clock for this. Get work done. Went 4×10 push-ups each time.
Nick Momrik's Fitness Logs 