In my quest for lean superhero-ness, I'm following the Wendler 5/3/1 strength training program. Twice a week, Dave and I are hitting the craptastic gym...Read More
Strength Monday 1/14/13 (w/ Bonus Handstands)
In my quest for lean superhero-ness, I’m following the Wendler 5/3/1 strength training program. Twice a week, Dave and I are hitting the craptastic gym in our Converse to lift heavy and crank through a mini-metcon.
2013: The Year of Pullups and Handstands
In honor of my “You Are Here” intention, I’m not setting goals around pullups and handstands. Instead, just like I do with yoga and meditation, I’m practicing them. Twice a week. Slow, steady, and potentially uninspired some days, but committed.
I think that’s kinda neat.
What it means in practical terms is that after my strength training workouts, I’m going to do deadhang pullups (with a band to start, but I hope I hope I hope I hope I hope without a band at some yet-to-be-determined date in the future) and handstands (against the wall, but I hope I hope I hope I hope I hope I hope all on my own at some yet-to-be-determined date in the future).
I started today. Gold star.
(In case you’re kinda new around here… this post is all about the day I learned to kick up into a handstand… for the first time EVER… at the age of 42.)
5:00 treadmill: started at 3mph and increased speed every minute til I was jogging
11 jumping jacks
11 air squats
11 lateral hops
11 front-back hops
static squat hold/ankle stretch
cat/cow + downward dog
hip & shoulder mobility
3 @ 70% of max =135#
3 @ 80% of max = 150#
max reps @ 90% of max = 170# – I did 6.
Whew! The weight felt Heavy today, but WOOT! That’s more than body weight, so I’m content with that.
3 @ 70% of max =60#
3 @ 80% of max = 70#
max reps @ 90% of max = 80# – I did 3.
My ego really wanted 4 reps this morning, but my body only delivered 3. Still, that’s really close to my all-time max, so I’ll take it.
I planned to do a metcon cashout today (21-15-9 deadlift + burpees), but I was feeling tired, so I decided to go for a long walk this afternoon instead. I think this is what’s known as “smart thinkin,” but it’s still new to me so I’m not quite sure. What the ego wants (“Hardcore workout every day! WOOT!”) is not necessarily what’s best for the rest of my body.
2 X 5 deadhang pullups with a band
1:45 wall handstands
I got my feet even farther away from the wall this morning than on Friday… so far, in fact, that I started to teeter-totter back toward the floor. That is HUGE progress for me because I didn’t panic. I held my core tight and just felt what it felt like to be upside down and NOT TOUCHING THE WALL FOR A SECOND OHMYGOD. It was cool.