Training Week of 6/29

6/29
HSPU Mini Course Practice A. Not as much progress as last week, but practice is practice.

HSPU Mini Course Play - 7 pike push up singles, starting with 1-inch lean.

Static But Deadly Circuit A - I did 3 of the 4 holds for the full minute. 1-min. chin up hold remains out of reach for the time being.

6/30
Chest expander workout:

Overhand Vertical Pullapart - 1 set - 5 springs

Overhand Vertical Pullapart - backoff set - 4 springs

Underhand Vertical Pullapart - 1 set - 4 springs

Underhand Vertical Pullapart - backoff set - 3 springs

Horizontal Pullapart - 1 set - 2 springs

Horizontal Pullapart - back off set - 1 spring

Static But Deadly Circuit B - I made some progress in the side plank, being able to hold for at least 50s on each side. I regressed a bit in the isometric bent-arm bear, not being able to hold the full minute.
Hamstring mobilty circuit:

1. Good morning - 10 reps
2. Elephant walk - 10 reps
3. Straddle side bend w/ 4kg plate on stack of 8 puzzle mat tiles - 7 reps w/10s hold on last rep

7/1
Tried some cleans and presses with single 16kg kettlebell. This was a test of my right wrist, to see if it recovered enough for pain-free KB pressing. My wrist felt fine for cleans. But the thumb side of the wrist still felt irritated when I pressed the KB. So, I'll continue with the combination of HSPU mini course, Static But Deadly, and chest expander training until my wrist feels better. I tried cleaning a 15lb. clubbell to order, choking up as much as possible, and the wrist felt just as irritated as when I pressed the 16kg KB. So I think a clubbell clean will be a quicker test.

Static But Deadly Circuit A - Completed most holds except chin up.

Hamstring mobilty circuit:

1. Good morning - 8 reps
2. Elephant walk - 10 reps
3. Straddle side bend w/ 4kg plate on stack of 7 puzzle mat tiles - 5 reps w/ 10s hold on last rep

7/2
HSPU Mini Course Practice A

HSPU Mini Course Push - I broke a bit with the instructions. Instead of doing 3-4 sets and resting for a set amount of time after every set, I set a timer to 20 minutes, and did the session under autoregulation guideliness, just like in Geoff Neupert's program The Giant. This resulted in 5 sets of 7 parallette pike push ups w/1 inch lean. As with the Play session, I started each rep with a slight forward lean with the shoulders about 1 inch ahead of my wrists. After the first set, I moved the parallettes a little wider apart because my hands were rubbing against my torso at the bottom of the movement. I don't want the parallettes to be too wide apart because my suspect left shoulder can be irritated. From the 2nd set onward, my feet were consistently floating as my head got close to the floor, almost like in Eduardo Orihuela's parallette pike push up video. My head didn't have to touch the floor to get the feet to float. With my head on the floor at the bottom of a pike push up, I could try to do a sort of headstand to make it easier to float the feet, but I didn't want to cheat that way. My feet also continued to float when I started pushing back up, for a brief moment until my bodyweight started to shift back towards my feet. I was surprised because I was expecting to have to lean forward more to get the feet to float. In the video, Eduardo says that when the feet are floating on the basic parallette pike push up, it is time to progress to parallete pike push up with elevated feet. So for next week's Push session I could do pike push ups with my feet raised by one stair step. However, Eduardo also recommends progressing by increasing number of reps per set each week at your current level, then increase difficulty after doing a session with 8-rep sets. This week is my 7-rep week, so next week I'll do 8-rep sets at my current level, then progress to pike push ups with elevated feet the week after that.

Cooldown - Straddle sit on stack of 6 puzzle mat tiles for 1 min. Next progression for my straddle side bend is to elevate my butt a little less so I thought I'd try straddle sit on 6 tiles instead of 8. I took Friday off