The original plan for this week was to do 15-20 minutes of alternating sets of 4 ring push ups and 4 bar pull ups with autoregulation then 3 rounds per side of 1-minute 16kg kettlebell suitcase carries.
During the Monday session I felt like I was in danger of setting off a back muscle spasm on the last (4th) rep of a ring push up set, unless I squeezed my butt as hard as possible. All of my back spasm/spine popping pain problems happened on a pull rather than a push, but after experiencing minor, but still somewhat disturbing back spams while sitting on the toilet or lying on the floor in supine position for a P3 mobilty session, I've been paranoid about threats to my back.
So for the Wednesday session, I decided to try doing ring dips instead of push ups. I've been warming up before my strength sessions with reverse shrugs and knee raises as recommended in the below video. I just did a few reps of each exercise, stopping well short of failure, and 2 sets. The Red Delta Project advice to warm up with these two exercises, and practice ring push ups with rings turned out at the bottom of the movement - proved to be on point for working towards a full ROM dip on the rings.
I,ve planning to do 3 reps of each of the these exercises next week - ring dips, pull ups, and double 16kg kettlebell front squats. So for today I did 2 reps per set of ring dips and will do that again Friday. I was pleasantly surprised that the amount of effort per rep was lower than expected.
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