Pre-session brief № 2026-05-08

Upper #3 (handstand focus)

Fri · 8 may 2026 Week 1 of 4 est. 1h 55m
01  Verdictreadiness
Normal day. Hit the plan.
last sleep
6h
logged 2026-05-05
bodyweight
83kg
1.0kg vs 7d avg
mood
6/10
logged 2026-05-05
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 07:12