May 10, 2017

Daily score: 10

Workout:

A1. Bent over barbell rows; 6-8x5; rest 1 min

85x8
85x7x4

A2. Strict pull ups; accumulate 12 reps x5; rest 2 min

12x5

B1. Push press; 2-3x5; rest 1 min

115x3
115x3
120x3
125x2
120x3

B2. Negative strict hspu; accumulate 6 SLOW controlled reps x5; rest 1 min

6x5

B3. Bench press; 8-10x5; rest 2 min

85x10
95x9
95x10
95x9
95x8

C. Wall rebalancing drills in HS hold positions; 10 min

Push throughs, shoulder taps, wall facing rebalancing

D1. False grip ring to chest hold; amsap x4; rest 1 min

14,15,14,14

D2. DB flies; 12-15x4; rest 1 min

15x13
15x12
12x13
12x12

+
Row 15 seconds @90%
rest 45 sec
x18 sets
(Rest 90 sec bw sets 6/7 and 12/13)

Missed

+
Assault bike 10 min easy

Missed

This was a day packed with so many of my favorite things I could not help but give it a 10.  Plus, I must say, this dialing back around the days I work night shifts is a HUGE improvement in my monthly stress, both physical and mental.  And I finally got enough allergy medicine on board I feel human again.  I did this workout in the morning and had a friend drop in and lift with me.  He joins me every now and then and I find it really good for my focus and effort, plus I get to coach a bit which I enjoy.  I love this workout...strict pull ups felt so good today, I was doing sets of 5 to start.  No big break throughs on handstand holds today, in fact, I stopped a tad shy of 10 mins because my shoulders were starting to give out.  I missed the rowing because I ran outta time, I had to meet a friend to go mountain biking.  We had an amazing 3 hours on the  bikes.  2000 feet of climbing, and pretty technical terrain on the downhill.  He is way better than me and taught me a lot and pushed me.  I loved it and feel like I made a lot of progress.  I took a pretty good fall but just some bruising.  I'm kinda sore in my hips tonight but nothing I'm worried about.  So fun.  And then tonight I got to eat out with my girlfriends.  I did eat a little extra today d/t the extra activity.  Extra protein shake and some shock blox on the ride.  A pretty awesome day.  Thanks!