September 11, 2017

Daily score: 8

Workout:

Airdyne 12 min easy sprinting 3 secnods on the top of every minute

122 cals

+
Airdyne sprint 20 seocnds @maximum sustainable pace
rest 10 seconds
30 seconds hollow body hold (ensure you have a tight core and are
breathing while braced for all of these)
rest 2:30
Airdyne 20 secnods @maximum sustainable pace
rest 10 seconds
20 seconds side plank per side
rest 3 min
Airdyne 20 seocnds @maximum sustainable pace
60 seconds plank hold accumulated AFAP
rest 3 min
airdyne 20 seocnds @maximum sustainable pace
10 seconsd rest
20 seocnds accumulated hanging L hold
rest as needed to full recovery
x3 rotations through

10:10 on all the L-hangs, unbroken on the rest
Round 1= 60 cals
2 = 58
3 = 60

+
breathing drills 20 min (abdominal vacuum practice, box breathing,
breathe holding, stretching with breath focus, etc)

Done

It's funny because I have a few friends that rotate through working out with me but no one seems to show for this type of stuff...because it's really hard!  And mental!  Feeling good today, chest/shoulder soreness has subsided.  I actually got some heartburn during this series.  And not from anything I ate.  I think just pushing hard and then engaging the core.  Even a tad nausea.  I did better breathing during the L-hangs this week, but it was pursed lip breathing at best.  Breath work felt great.  I've been stretching every morning for just a few minutes after 10mins of meditating and then trying to move more and sit less during the day.  What is cool is that my right hip is really responding.  It's less 'stuck' and nearly the same as the left in the 90/90 now.  Pretty cool.  Thanks!