March 18, 2017

Daily score: 6 (just because of the back)

Workout:

A. HS hold; 30 seconds x7; rest 90 sec (against wall facing)

30x7

B. Strict press; 2-3x4; rest 90 sec

80x3
85x3
90x3
95x2 (my max x 2)

C1. Extended ROM bicep curls from bench (externally rotate hands); 12
reps x5; rest 1 min

10#x12x5

C2. Seated single arm OH tricep extensions; 10 reps x5; rest 1 min

15x10
12x10x4

+
7 min amrap:
10 hand release push ups
10 strict hanging knee raises
10 ring rows
rest 3 min
x2

4+10+10+3

4+10

This was the perfect workout for today with a sore back.  Handstands felt great.  All the meditating and breathing practice I've been doing is making a world of difference on things like handstands/static holds...especially in the perception of effort.  Strict press was super great to hit my pr x 2.  I was a little nervous to strict press d/t the back issue,  so I warmed up to the weights and wore my belt and really really focused on keeping abdominal/core tension...well tension everywhere really.  It's amazing how once I brace my spine that way the pain goes completely away.  Maybe all that tension is why I was able to get that weight up ;).  I managed more weight on the curls this week too.  AMRAP was fun.  I kept the ring rows steep and they were what I had to break.  I eventually had to break on the push ups too.  Thanks!