Laser Focus

[shesprints]

That sounds adorable. Such a couples goal description. I've seen See's Candies in malls at times but never really stopped in much so we'll see if I make it over to one since the woman was nice enough to give me a coupon.

Their stuff is legit! I like their lollipops actually.

So yesterday my knee acted up a little in training so I only stayed for one class, then today ran instead of training. Will lift tomorrow and hopefully return to BJJ Thursday or at worst Friday!

Yesterday: Calories 2085

Workout BJJ 1 hour
same cartwheel pass as Sunday

Today: Calories 2250, 277C/160C/64F

Workout:

5.11 mile run (43:00)

Pace worked down from 9:00/mile to 6:40/mile

Startlingly easy. Why I can run with a bad knee: the knee thing is only bad due to direct pressure on the top of my kneecap so running is fine.

[shesprints]

Not feeling super great today. Felt really weak in the gym, like just no strength in my body, so I did bare minimum upper body and got out of there. Took a nap later. It's not really my knee at this point, just feel really run down? idk.


Calories: 1905, 225C/143P/56F

Workout:

10 min incline walk

Prone hold and pulse arms
Hollow hold 45s
Wall handstand 3 x 30s
Dragon flag x 2, 2, 3

Pistol squat 5 x 1 each leg
OHP 45 x 10, 50 x 10, 55 3 x 10
Pull ups 5 x 3

Push ups 5 x 10
Incline DB press 25 4 x 10
Chest supported row 27.5 4 x 10

Toes to bar/hanging leg raise x 5 each 3 sets
Cable crunch 42.5 x 10, 50 2 x 10
DB 21's 12 x 3 sets


Cool that I can do dragon flags, was really just testing them out. Can do more reps next time.

[shesprints]

Still felt off today so no workout, just a long walk to and from work (5ish miles)

Calories: 2020, 250C/153P/52F

Workout:

none, lots of walking and some stretching

May go back to BJJ tomorrow, we'll see.

[shesprints]

Just walk yesterday (9 miles), and 2235 calories (due to long walk).

Today:

Calories: 2070, 281C/136P/53F

Workout:

1.1 mile run

Pistol squats 5 x 5 each leg
Chin up 5 x 5
Push up 5 x 12

Toes to bar x 5/hanging leg raise x 5 3 sets
Cable crunch 42.5 x 10, 50 2 x 10

Dragon flag 3 x 3
Handstand hold 3 x 20-30s (held without wall for a bit!)


Chinups were chest to bar, which is cool, but I find them a LOT harder without supersetting with deadlifts. I think because I don't get the same muscle activation. But I'm being kind to my knee and using the full ROM and solely bodyweight of pistol squats is easier on it.

[shesprints]

Blargh stomach is off today, maybe from running? idk

Calories: 2050, 239C/48P/65F

Workout:

4 mile easy run (8:24 pace)

Stretch, foam roll

[shesprints]

Yesterday was just a ton of work, calories 1750.

Today...

Calories 2050, 259C/144P/56F

Workout:

BJJ 1 hour
Level 2 gi
Cross sleeve grip
Fake scissor sweep
They try to keep their posted leg free, so dive under and grab their thigh, stuff their hand into your pocket, far leg pushes on their bicep, then swings into omoplata
sweep from omoplata to belly down position and establish side control

Flow rolled for rounds due to knee. Decent stuff. Got to 50/50 and straight ankle locked Hana. Played lasso.

My knee is not really ready for training yet. I'm not happy.

[shesprints]

Bleh. No BJJ. Just lifting before work (time crunched).

Calories: 2040, 268C/142P/53F

Workout:

Row 2100m in 10 min

Deadlift 65 x 20, 115 4 x 10
Pull up 5 x 4

Handstand hold 45s, 40s, 25s, 20s
OHP 45 x 10, 50 x 10, 55 4 x 8

Toes to bar x 5/hanging leg raise x 5 3 sets
Cable crunch 50lb 3 x 10

Went light on deadlifts to avoid aggravating my knee. Felt okay.

[shesprints]

Yesterday: walked 6 miles.

Calories 2055, 239C/147P/62F

Today:

Calories 2475, 332C/168P/64F

I feel SO MUCH BETTER on high carbs.

Partly because today my workout/activity was...

8 miles walking, most at faster than 4 mph (walked to and from work in the morning and evening, and I had to walk fast--14:00/mile on hilly terrain).

At the gym--

1.1 mile run (9:00 pace)

Push ups 5 x 12
Chin ups 5 x 5

Front squat 45 x 20, 65 x 15, 85 4 x 10
Push press 45 x 10, 65 x 8, 85 4 x 4

Handstand hold 3 x 20s

Incline DB bench 30lb 4 x 10
Chest supported row 30lb 4 x 10
DB 21's 12lb 3 sets


So, 85 feels extremely light for front squats. I can and probably should up it to 115 or 125 for 8, but obviously my knee is bothering me so I just supersetted it with push press and called it good. Upon some rest and reflection, my knee doesn't seem bothered by squatting--only direct impact--so perhaps I will try that soon. Or I may try some back squats. Gosh, that's been awhile.

[shesprints]

Craving cardio like crazy, so I did half an hour on the rower and half an hour running at the gym today. I plan to repeat this workout again, probably adding burpees/sprawls and maybe med ball slams to mimic BJJ at the end or in the middle.

Calories: 1985, 240C/147P/56F

Workout:

Row 30 min (10 min warmup, 1 min hard/1 min easy alternating hard minutes at max speed and max resistance; 1 min max resistance + 1 min max speed back to back, 2 min easy, 2 min max resistance, 2 min easy, 2 min max speed, 2 min cooldown)

Run 30 min, 3.8 miles
10 min warmup @ 9:30 pace
17 min @ 7:30 pace
3 min at the end progressing to 6:00 pace


Felt really good and weirdly--after BJJ training--not hard AT ALL.

Hmmmm let's see what I feel like doing tomorrow. I have some ideas.

[shesprints]

I think I'd like to cut maybe 4 more pounds to reduce my body fat percentage a little more. We'll see how I feel. My knee still sucks. My estimated TDEE today, with a bunch of cardio, is around 2400.

Calories: 1980, 232C/15P/53F

Workout:

30 min row (6150 meters) steady state, 2:28/500m
30 min run (3.35 miles) steady state, 9:00 pace

4 mile walk later to and from work

[shesprints]

Busy workday.

Calories: 1620, 185C/141P/41F

Workout:

none, though I walked 4.5 miles to and from work

Approx. 360-cal deficit

Hungry af tbh. Going to sleep.

[shesprints]

Slightly lower deficit today--250. Was feeling so drained, really faint at the gym and just yuck. I don't know what to do with that really... eat more carbs. It's annoying that my energy levels dip so quickly when I reduce acalories. It's easy to work out hard for hours on maintenance.

I don't know why this feels like revolutionary information, but it annoys me... if I'd eaten more yesterday I could have done more cardio today, so am I just spinning my wheels or what?

May implement carb refeeds every 2 weeks or so. If I can lose .5lb/week from now through May (we'll see) that'll be like 16% body fat... goal for as long as I can remember.

Calories: 1950, 223C/158P/54F

Workout:

Row 10 min/2000m

Deadlift 95 x 10, 115 x 10, 135 x 8, 155 3 x 8
Pull up 5 x 4

Front squat 45 x 12, 65 x 12, 85 x 8, 95 3 x 8
Push ups 5 x 10

Toes to bar x 5/hanging leg raise x 5 3 sets
Cable crunch 42.5 x 10, 50 2 x 10

+

4.75 mile walk to and from work

[shesprints]

A ton of activity today. TDEE is close to 2600 (longer run plus walk). So a high number of calories down and still 250 deficit. Protein super high for satiety. I'm still hungry, though cardio blunts appetite somewhat around the workout.

Calories: 2335, 293C/276P/60F

Workout:

7.3 mile run
middle 4 @ 7:30 pace
heart rate was 160 bpm for that and wasn't breathing heavily so that's cool

+

4 mile fast walk to and from work

It was really nice to eat so many calories, though I still feel hungry and tired as I'd expect from a deficit.

[shesprints]

Well, I felt very lightheaded during my workout again, but feel much better now. And I set a rep PR for chin ups--6 in a row in my first set.

Calories: 2020, 250C/150P/55F

Workout:

Row 10 min/2100m

Handstand hold 3 x 30s
Chin ups 1 x 6, 4 x 5

OHP 45lb x 12, 50lb x 10, 55lb 3 x 8

Dips 3 x 8
Incline chest press 30lb 3 x 8
Chest supported row 30lb 3 x 8

DB 21's 12lb x 3
Lateral raises 8lb 3 x 10

+ 5.5 mile walk

[shesprints]

Calories: 2205, 298C/152P/55F

Workout:

30 min row/6287 meters
31 min run/3.57 miles

+

5 mile walk split in two

It's pretty incredible how much better I feel taking my deficit from activity. I enjoy activity and it improves my mood. I'd exercise intensely even if it didn't burn calories.

My little brother got me this Whoop watch thingy. It measures stuff like sleep and recovery... which I REALLY need right now because I haven't been sleeping great with this deficit. I probably will tonight with so many carbs.

I'm so worried I'm getting sick. Rachel was sick last week and was mostly recovered when I saw her yesterday--no fever or anything--but I am PARANOID about coronavirus.

[shesprints]

Calories: 2050, 250C/152P/57F

Workout:

Run 20 min/2.23 miles

Deadlift 95 x 16, 115 x 12, 135 x 10, 155 3 x 10
Pull up 5 x 4

Front squat 45 x 16, 65 x 12, 95 x 10, 115 3 x 8
Push ups 5 x 10

Toes to bar x 5/hanging leg raise x 5 3 sets
Cable crunch 42.5 x 10, 50 2 x 10

+

5 mile walk

Incredible increase in weight on front squats, finally felt challenged. Deadlifts still not challenging; 155 x 10 went up easy. 175 next time, perhaps? Just a great workout day all around.

I got a WHOOP heart rate/recovery monitor. It says my resting heart rate is 36 and my HRV (heart rate variability) is 121. That's apparently extremely high, a sign of superior cardio fitness. So I'm psyched.

[shesprints]

Calories: 2170, 291C/140P/58F

Workout:

Run 7.5 miles in 1 hour

15 min warmup jog
5 miles @ 7:30 pace
cooldown for the remainder
average heart rate 153, max 169

Again, felt hard but not insane--breathing wasn't hard, but legs were tired after yesterday! Now I remember I used to be a decent runner lol.

+

6.5 mile walk in between students

I'm not taking public transit due to coronavirus, so lots of walking it is.

With so much activity, my estimated TDEE is 2700 today, so pretty decent deficit.

[shesprints]

Day off yesterday, walked 10 miles, calories 1975.

Today...

Calories: 2290, 302C/161P/60F

Workout:

BJJ-style warmups
Sit throughs
Bear crawl
Crab walk
Side shuffle to sprawl
Shots
Forward and backward rolls
Bridge and single leg bridge
Technical standup
Box jumps
Broad jumps
High knees
Butt kicks
Single leg hop forwards and backwards

Row 25 min/5000m
6 x 45-second hard intervals at sub-2:00 per 500 pace

Run 25 min/3.1 miles
3 x 45s @ 6:00 pace, 3 x 45s @ 5:30 pace


I'm SO FREAKED by coronavirus and impending shutdowns etc. Not much to report but probably only outside of gym workouts for awhile.

[Fiction2Fitness]

I haven't tried going to the gym. Wonder if it's busy still and germ covered or if people are avoiding it. Many are concerned with the chaos over the virus. You'll find a way to keep active. Stay healthy and take care of you but don't go too insane either. ;-)

[shesprints]

Lots to report!

I'm working from home. The transition was fairly seamless.

My girlfriend [and her tortoise, and her greenhouse worth of plants] have moved in with me. I LOVE IT. My house is full of beautiful greenery; she stress-cleans, so things are constantly spotless and my cabinets are organize as fuk; we cook together and she bakes things; we cuddle when I'm upset; we easily work in separate areas and don't bother each other when we want some alone time.

I have two kettlebells, parallettes, and a pullup/dip station now at home. I've been doing movement classes almost daily, running 5-6 miles every other day and walking 5 to (10 max) on days I don't run, and adding extra pull ups and chin ups throughout the day.

I was eating at a slight deficit for the past month or so but increasing to maintenance to have more energy/focus for work ramping up this week, as well as improved immunity.

Last couple days of workouts:

3/22

Run 5 miles
3 in the middle @ 7:20 pace

Push ups 5 x 10
Pull ups 3 x 3
Chin ups 3 x 3
Toes to bar x 5/leg raise x 5 3 sets
Hollow hold 3 x 60 seconds
Handstand hold 3 x 40 seconds
Crow pose 3 x 40 seconds

3/23

Run 5 miles easy
9:00 pace

Movement class:
A1) "giving it your wall" x 5 min [free movement with one point of balance on wall]

B1) Spinal weave pelvis leading x 10 min

C1) Jefferson curl 6kg x 10 reps + 10 second hold
C2) Thoracic opener x 20 reps + 10 second hold
3 sets no rest

D1) Crab
D2) Step-behind
10-8-6 reps of each back to back [these are crawling/hand and foot movement drills]

E1) Crab and step-behind freestyle 90 sec/90 sec rest x 5

3/24

Movement class:

A) Balancing Act x 10 min [balancing on my parallettes as if balance beam]

3 sets
B1) Straddle-ups x 10 [sit with legs straddled and push up to standing, legs still apart, using only hands at one point]
B2) Rotation to low bridge x 10 [backwards lean back onto one hand, then shift to other, then come back up to squat]

C1) Active stick x 10 reps + hold x 3 reps 90 sec rest in squat

D1) Wall facing handstand 45 sec x 3 set
90 sec rest in squat

E1) Crow/QDR [QDR is a capoeira move]
Crow 3 x 45 sec
QDR 20-15-10 sec each side

F1) Quadruped walk [just crawling but with spine level, knees bent] 2 x 3 min
Rest 3 min

Bonus:

3 x wide grip pull up
10 x fingertip push up chest to floor
4 x chin up chest to bar
10 x fingertip push up chest to floor
3 x wide grip pull up (well, 2 x two halves)
10 x fingertip push up chest to floor
4 x chin up chest to bar
10 x fingertip push up chest to floor
4 x pull up regular
10 x fingertip push up chest to floor

3/25

Run 6 miles
9:00 pace

Movement class:

10 min spinal wave
2 min arm wave each arm
2 min arm wave coordinated arms
single leg squat to one arm push up x 10/8/6 each side [holy COW this was hard]
spinal wave squat on toes 10-8-6 90 sec rest [squat on toes, moving spine on the way down and up]

3/26

Movement class:

A1) One Leg Good Morning
A2) Diagonal Stretch
10-8-6 reps + hold

B1) Long Sit
B2) Rotational Sit-up
5-4-3 reps each side

C1) Figure 8
C2) Chapeu
3 reps each side x 5 sets

D1) Figure 8 + Chapeu
2 reps each side x 5 sets 90 sec rest

E1) Segmented Wall Walk (walk feet up wall to parallel, then 45 degrees, then handstand, then back, pausing at each level for 5 seconds)
3 reps x 3 sets
90 second rest


Later:

4 x 1 weighted chin ups (6kg)
3 x 2 weighed chin ups (6kg)
1 x weighted pull up

3/27

Run 6 miles
9:00 pace

Movement class:

A1) Movement riddle: back to wall, hands and feet touch wall, turn to stomach then return to back. 10 min.

B1) Lat-tri insertion stretch x 60 sec
B2) Pull-overs x 10 reps + hold each position last rep
B3) Chest-to-floor dislocations x 15 reps
3 sets

C1) Role
C2) Kozak Insertion
10-8-6 reps
90 second rest

D1) Role + Kozak insertion Improv
5 rounds 90 seconds on/90 rest

+ bonus

Handstand hold 3 x 40 sec

Crow pose 3 x 40 sec

Pull ups 10 x 3


Today I just walked 8 miles, because I am BEAT. On days I didn't run this week, I typically walked around 5-6 miles.

As a bonus, here's a video of me doing fingertip pushups after my BJJ instructor challenged a few of us to do so:



Going to keep working on these, along with attempting two-finger pullups and getting my weighed chin ups to sets of 5 with +6kg! Also, Rachel can do two chin ups. She's working on more too--she's already strong enough but not used to the movement.

How is everyone else?

[Fiction2Fitness]

Wow that is a lot of stuff going on. Congrats on moving in together. That is great. Sounds like the adjustment has gone well with everything even the craziness with working from home. And of course you would be able to keep active. ;-)

[shesprints]

Wow that is a lot of stuff going on. Congrats on moving in together. That is great. Sounds like the adjustment has gone well with everything even the craziness with working from home. And of course you would be able to keep active. ;-)

Haha yeah, keeping active is a constant in my life, happily! My TDEE has been super high despite quarantine, averaging 2400.

Yesterday... an easier day, just ran.

3/29

Run 5 miles

1 easy
1 mile in 6:57
1 mile easy
1 mile in 6:55
1 mile easy

Really no business doing speed work as I felt fatigued, but I just wanted to run some sub-7 miles and see if my internal pace clock still worked. It did--almost to the second. Yas.


3/30

Movement class:

A1) Teacups Synchro
2 min finger leading
2 min shoulder leading

B1) Teacups Synchro
One Arm Finger Leading
One Arm Shoulder Leading
2 min each direction

C1) Teacups asynchro
One arm finger lead
One arm shoulder lead
2 min each direction

D1) Floor thoracic opener
30-20-10 reps each side + hold last rep

E1) Shrimp squat x 5 reps each leg
E2) Harrop Curl x 5 reps
5 sets

F1) Inside Squat x 10 reps [knees come together going down and then out as going up, heels come up]
F2) Outside squat x 10 reps each side [sit down crosslegged and come up]
3 sets

bonus:

3 x 1:00 KB swing 6kg

5 x :30 KB swing 35lb


I also walked 5.5 miles, some of it carrying a ton of heavy supplies taken from my parents' NYC home. They're up in the Berkshires for the foreseeable future and had a LOT of frozen food and cleaning supplies they wanted me to have! I also watered their plants and put bleach in their toilets to keep them clean.

[shesprints]

Wiped out and feeling drained today so no walk. Also ate +200 calories to see if it helps. I did do bodyweight stuff... guess we'll see how I feel tomorrow.


Movement workout:

A1) Movement puzzle with 3 pencils x 10 min

10 reps x 3 sets, hold last rep 10 sec:
B1) Straddle-ups
B2) Rotation to Low Bridge

C1) Hollow Hold x 60 sec x 3 reps
90 sec rest in squat

D1) Wall Facing handstand x 40-50 sec x 3 sets
90 sec rest in squat

E1) QDR 20-15-10 each side x 3 sets
[other option was crow 30-45 but QDR is more advanced, a capoeira move]
90 sec rest in squat

F1) Lizard crawl x 60 sec x 5 sets
60 sec rest in squat

BONUS:

Weighted chin ups 6kg 5 x 3


Going to sleep a ton and see if I feel up to a run tomorrow morning.

[shesprints]

Yesterday:

6 mile run very easy (9:10/mile)

Today:

Movement workout:

A1) Tactical Stance [back foot rotated slightly forward--both feet to the side a bit, seated low, front shin angled, feet not on a tightrope, heels up]
60/60-40/40-20/20 static holds each side

B1) Push-push x 2 min x 4 sets [tactical stance near a wall--bounce in and touch with first front then back hand, feet maintain distance and even balance on both feet, bounce forward and back BOTH feet; rotate to get back arm to wall]
60 sec rest

5 sets
C1) Quadruped x 45 sec
C2) Slippery Pickle x 45 sec [knee butt butt knee back to squat, use hands]
C3) Chapeu x 5/5 reps

3 sets
D1) Quadruped + Slippery Pickle x 60 sec
D2) Slippery Pickle + Chapeu 3/3 reps

E1) Improv Quad+ S.P.+ Chap
5 x 90 work, 90 rest

Bonus:

3 x handstand hold ~40s each

Hollow body hold 3 x 60 seconds [best/lowest form ever!]

Crow pose 3 x 45s

Toes to bar 3 x 8


Plus 5 mile walk.

[shesprints]

MUCH better sleep since eating at maintenance!


Yesterday: no walk, but did the bodyweight workout. It as mostly balance pushups with weight shifts but it was killer on my shoulders, really felt it today.

A1) Transverse plane head circles x 3 min each direction

B1) Transverse plane chest circles x 3 min each direction

C1) Transverse plane hip circles x 3 min each direction

D1) Y-T-W [thumbs up for Y and T, W is palms down and back at 45 degree angle]
D2) Scap push up
10-8-6 reps

E1) Circle right + ipsi push up x 2
E2) Circle left + ipsi push up x 2
3 sets 60 second rest between


Today:

Ran 5 miles/about 9 min/mile

+

Movement workout:

A1) Balancing act 15 min [balance on a beam/in my case two parallette bars in a row]

B1) Balance squats x 50 [hard af, squats on a parallette bar, could not do without often touching the wall]

C1) 1 leg goodmorning x 10 w hold
C2) Diagonal stretch x 10 each side + hold
3 sets

D1) L-sit x 15 sec [this felt easy, WIN! on parallettes again]
D2) Scap push up x 6
D3) Wall walk [slowly walk feet up wall, move to handstand position, then slowly walk down, keeping body straight! not piked]
x 5 sets 90 sec rest

BONUS:

Pull up 3 x 4
Fingertip push up 3 x 10


I was pretty cooked after this and took a nap.

Going to attempt a long run tomorrow.

[shesprints]

Good weekend. Quality time with Rachel. We made pancakes after today's run--blueberry whole wheat sourdough with homemade lemon curd and maple syrup. Fantastic post-long-run meal!

Workout:

10 mile run/9:00 pace

Felt pretty easy, slightly sore right hamstring from pulling it mildly a month ago.

Pancakes!




Astonishingly, I felt LESS fatigued from a 10-mile run than from all the insane bodyweight stuff I've been doing. LOL. I did nap though.

On the covid-19 front, I've donated to Meals on Wheels and wear a mask any time I step out of my house, including to run. I'm going to get groceries for my dad tomorrow.

[shesprints]

Workout:

A1) Coordination x 2 min

B1) Floor thoracic opener 30-20-10

C1) Precision Jumps x 50 reps

5 sets 90 sec rest
D1) Shrimp squat x 5 reps each
D2) Harrop Curl x 5 reps

E1) Hop and Balance
75 hops, 60 sec balance
Each leg x 3 sets no rest

BONUS:

KB swings 35lb 10 x 10 swings

I did shrimp squats actually holding my foot this time! Win.

+7 mile walk (and farmer's carry when I had to buy my dad groceries).

[shesprints]

Really chitty sleep, just woke up for no reason at 2am. Still worked out, mostly to tire myself out!

Tempo run:

5 miles, 1 warmup, 3 @ 7:18 pace, 1 cooldown

Bodyweight workout:

A1) Back-to-Front
Version 1 x 5 min
Version 2 x 10 min

B1) Head leading coronal plane spine wave x 10 min

C1) Active stick x 10 reps + 10 sec hold x 3 sets
90 sec rest in squat

D1) Wall facing handstand x 60, 45, sec x 3 sets
90 sec rest in squat

E1) Kick up to handstand heels on wall 7-8 x 2 seconds off wall and back on, 3 sets + 90 sec rest in squat

F1) Spine Wave Push Ups
60/45/30/15 sec
work: rest the same

Bonus: 3 x 3, 1 x 2 6kg weighed chin ups
2 x 4 regular chin ups

Too tired to do all 5 sets of 3 weighed chin ups, but really happy I'm THISCLOSE to a freestanding handstand!

[Fiction2Fitness]

I had to look up shrimp squat. Sounds like I'd fall several times in any attempt at such but might have to try some day. Hopefully you get some sleep. Mine has been off too. I took a nap on accident after a morning shift then couldn't sleep much that night after. I get to sleep in tomorrow though just need this dental pain to quit. Sometimes wearing yourself is what you need to do or benadryl, lol. Just kidding. Good luck with sleep and keeping up the business and being active.

[shesprints]

Honestly, I am going to have to take a Benadryl tonight. I feel so exhausted and ragged from lack of sleep.

Yesterday:

5 miles easy recovery, 9:23 pace

Today:

MARCELO WORKOUT!

Hops back, front, side to side etc.
Jump to feet from knees
Sit throughs
Sit throughs completely turning over
Roll back to stand up
Sit ups touching feet, then reaching to alternate feet
Leg raises
Up onto hip from butterfly
Rolls back and forth
Granby rolls
Sprawls
Shots
Handstand facing and away from wall
Back extensions

Movement workout:
A1) Tactical stance 60-40-20 sec each

B1) Push-push x 2 min x 4 sets 60 sec rest

[C1) Russian Boxing x 3 min x 5 sets 60 sec rest--couldn't as Rachel was working]

3 sets
D1) Rotation to low bridge x 10
D2) Jefferson curls 35lb x 10 + 10 hold

E1) Coffee shop pistol squat x 5/5 x 3 sets 60 sec rest

F1) Dragon pistol squat x 5/5 x 3 sets 60 sec rest

G1) Peeing dog pistol squat x 5/5 x 3 sets 60 sec rest

Handstand kick up practice, balanced for a few seconds! Close!


Marcelo hosted a zoom workout--he's doing them daily Mon-Fri. I'll join some days.