All on one

imagesToday for my shoulder/back workout I incorporated some static one arm wall handstands into the routine, something I had not attempted in quite awhile.  In the past when I have tried this move after being away from it for awhile I struggle mightily and can only hold it one handed for a few seconds, if at all.  Today I did 3 sets on each arm with a hold ranging between 20-30 seconds which was surprising.

Part of this hold is technique as you really need to be able to lock your arm/shoulder in position.  However there is obviously strength involved as well when supporting all of your bodyweight on a single arm/hand.  I attribute my success to my recent good numbers doing conventional weighted shoulder movements.  It seems to have translated into non-weighted movements.

Today’s Workout

5 minutes cardio/stretching

Wall handstand x 60 sec

Lat pull down – 100lbs x 10

One arm wall handstand x 30 sec (each hand)

Lat pull down – 120lbs x 10

One arm wall handstand x 30 sec (each hand)

Lat pull down – 140lbs x 8

One arm wall handstand x 30 sec (each hand)

Lat pull down – 160lbs x 5

Cybex seated shoulder press – 100lbs x 10

Cybex rear delt  – 70lbs x 12

Cybex seated shoulder press – 130lbs x 8

Cybex rear delt – 85lbs x 10

Cybex seated shoulder press – 150lbs x 6

Cybex rear delt – 100lbs x 10

 

 

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