Shoulder press 3x3 with max at 140
12,9,6 - 95. I just guessed at a weight, and ended thinking I could have gone 100 or 105, but I'll safe that for next time.
Then:
5 rounds
30 GHD situps
25 back extensions
18:55
The GHD's were hard and I worked through sets of 5 towards the end, but I made it. For the back extensions, I worked at locking my pelvis in place and only moving my trunk. That killed my paraspinals. It took a bit of stretching and cooldown before I could move with any normalcy. I still need to watch more videos on the GHD because I'm not entirely sure I'm doing it right, but I made it through. Tomorrow I'll do my own burpee variation and try to get some video. I may video myself with HSPU. I am gettin gpretty frustrated with them and I may need to do more movement assessment.
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