February 11, 2017

Daily score: 8

Workout:

A. Pike position hspu on box @30x1; amrap unbroken x5; rest 2 min

3,4,4,4,4

B. Bench press @31x1; 8-10x5; rest 2 min

55x10
65x10
75x9
75x9
75x8

C1. DB flies; 12-15x4; rest 2 min

10x15
12x15
15x12
15x12

C2. FLR on rings in full ext rotation; 20 seconds x4; rest 2 min

20x4

D1. Laying DB tricep extensions; 12-15x4; rest 1 min

12x15x3
12x12

D2. Extended ROM bicep curls laying on bench; 12-15x4; rest 1 min

12x12
10x12x3

E1. Band resisted deadbugs; 20 alt'ing reps x4; rest 1min
E2. Band resisted bird dogs; 10 reps x4/side; rest 1 min
E3. Bent knee hollow body hold; 30 seconds x4; rest 1 min

Done x 4

This was a super satisfying workout.  Tough stuff...just fun.  And my soreness is abating which is great.  My first set of hspu's hurt my elbows but I think it was because I was lowering my head too much directly between my hands.  So I made a video to make sure it looked right to you and my elbows didn't hurt doing them the way in the video.  By the tricep extensions my arms were shaking after the first five reps through the rest of the set.  The extended bicep curls were kinda funny because I have such excessive ROM that the DBs touched the floor!  12# was too heavy for me to control in the end or 'past end range', 10# was much better.  Kinda cool to really feel that control and where it dropped off.  'E' series was awesome!  I swear I have a six pack somewhere under there! Thanks!