February 17, 2017

Daily score: 9

Workout:

A. Side plank; 40 seconds x5/side; rest 30 sec










40/side x 5

B. Bent knee hollow body hold; 40 seconds x5; rest 20 sec

40 x 5

C. Hanging bent knee L hold; amsap x6; rest 1 min

20, 20, 19, 15, 15, 12

D. Parallete shoot throughs; 10 reps x6; rest 1 min


10 x 6

E. Side body arch hold; 30 seconds x6/side; rest 30 sec

30/side x 6

+
Row sprint 15 seconds @100%
rest 45 seconds
x10

x10, all 5 calories

This workout...wow.  I have a feeling my abs will be cramping for a few days.  So satisfying.  No baths for me this week, lol...which may seem not connected at all, but it is!!  I cannot do a sit up to get out of the tub without a major ab cramp sometimes after this type of work, it can be very awkward.  Anyhow, today was a great workout.  I have been really thinking about how to come to my workouts with intention and focus and not be rushed or distracted.  I'm trying a few new tactics and today it all really lined up.  I was able to focus and get the most out of the time and give my full effort.  I focused a lot on breathing during 'A' and 'B'...those were tough times for me to hit every single set, not just the last ones.  I noticed I would get some panic breathing around 30 seconds and worked to control just the breathing, it made a huge difference.  I absolutely do not think I would have hit all of those times without the breathing work.  Standing up after the hollow body holds I experienced a massive ab cramp, it's crazy, some muscle pops up over my ribs in a not good way and I have to really arch to get it to go back.  By the hanging L-holds my abs were struggling, I would start to lose my lumbar tuck a few seconds before I came down.  Parallete shoot throughs just suck!  Got me breathing heavy and rep 10 was messy every time.  Both those and the side planks are mostly shoulder work for me.  Side body went well.  Rowing felt good too...I had thought I was doing 15 sets and was quite happy to check and see it was only 10 and I could go eat :).  Thanks!