Pre-session brief № 2026-05-01

Upper #3 (handstand focus)

Fri · 1 may 2026 Week 1 of 4 est. 1h 55m
01  Verdictreadiness
Normal day. Hit the plan.
last sleep
—
no log
bodyweight
80kg
no 7d window
mood
—
no log
last avg rpe
—
no prior pattern
02  Today's Focus
priority
Freestanding Handstand Hold — skill warmup.
03  Strength block~35 min
1
Freestanding Handstand Hold
5 × 10–20s · skill warmup
establish baseline
today
last no prior data — establish baseline.
2
Strict Wall Handstand Push-up
2 × max reps · RPE 9–10
establish baseline
today
last no prior data — establish baseline.
3
Dumbbell Lateral Raise
1 × 12–15 + drop · to failure
establish baseline
today
last no prior data — establish baseline.
4
Lat Pulldown (wide grip)
1 × 8–10 + drop · to failure
establish baseline
today
last no prior data — establish baseline.
5
Cable Seated Row
1 × 10–12 + drop · to failure
establish baseline
today
last no prior data — establish baseline.
05  Metcon
Metcon
~20 min4 rounds60s on / 30s off
  1. Freestanding Handstand kick-up practice
  2. V-up
  3. Hollow Rock
06  Finisher
Finisher
Triceps Pushdown 1 × 10–12 + drop
data/sets.db built 20:07