© 2017 by Ash Adler. Proudly created with Wix.com

Workout Recap - Week of August 20, 2017

August 26, 2017

I did an awful job of planning out my workouts for this week, which is to say that I kept forgetting to plan them and ended up deciding on what to do just before doing it, so they ended up being a pretty simple collection.  Not that there's anything wrong with that, of course.

Sunday

 

Type: Pass/Fail

 

Semiclose Handstand Push Ups - 2 sets of 11 (pass)

1-Armed Standing Pulls - 2 sets of 20, each side (pass)

Shrimp Squats - 2 sets of 10, each side (pass)

 

Bonus: 4 sets of 3 thigh clap push ups, 10 breath 1-armed dead hang (each side)

 

As I've said before, the jump from doing uneven pull ups to doing fully unilateral pull ups (or even just 1-armed flex hangs) is pretty huge, so I thought it'd make sense to try working through some of the earlier steps of the pull up progression unilaterally.  Standing pulls are simple enough that they give me a chance to really focus on resisting the torsion through my torso that moving around with just one arm causes.  Besides, it makes logical sense to work through the same steps as I did for building up to doing regular pull ups, just using one arm instead of two.

 

Tuesday

 

Type: As Fast As Possible

 

 

21 reps/15 reps/9 reps of plyo lunges

21 reps/15 reps/9 reps of plyo push ups

21 reps/15 reps/9 reps of hanging knee raises

 

Time = 4:00

 

Bonus: 12 reps/8 reps/4 reps of pull ups

 

A bit on the fast side, but that's how explosive work tends to go, in my experience.  I probably should've thrown the pull ups in as an actual part of the workout, but alas, I'll just have to save that thought for the future.

 

Wednesday

 

Type: Pass/Fail

 

1-Armed Push Ups, Feet Together - 2 sets of 6, each side (pass)

Stand-to-Stand Bridges (with one touch of a wall on the way up) - 2 sets of 8 (pass)

Hanging V Raises - 2 sets of 8 (pass)

 

Bonus: 4 sets of 3 suicide jumps, 10 burpees

 

The performance may look stagnant, but my bridges felt a lot better, especially in the second set.  I was getting some serious bending in there.  I'll probably want to hold the rep count for another week or two on them to make sure that I'm not trying to progress too quickly.

 

Thursday

 

Type: As Fast As Possible

 

10 sets of:

5 Pull Ups

10 Push Ups

15 Prisoner Squats

 

Time = 11:00

 

Bonus: none

 

A new personal record for this workout, so I'm pretty happy with it.  Doing double the sets of what I did a few weeks ago at just 2.1 times the completion time is also pretty nice, since it shows some good progress with my endurance.  I'm not sure why I didn't feel like doing a bonus this day, but I didn't.

 

Saturday

 

Type: As Fast As Possible

 

7 sets of:

7 Burpees

7 Bridges

 

Time = 7:30

 

Bonus: 1 burpee, 1 bridge, 2 sets of 12 chin ups

 

Another new personal record, fuck yeah!  I hope I never see the day when that doesn't get me excited.

Tags:

Share on Facebook
Share on Twitter
Please reload

RSS Feed
Featured Posts

Dragons of Autumn Twilight

October 20, 2019

1/9
Please reload

Recent Posts
Please reload

Search By Text
Search By Tags
Please reload

Archive