Workout Recap - Week of September 3, 2017
- Ash Adler
- Sep 9, 2017
- 3 min read
Another week of being silly busy, so it was almost another week of only four workouts, if it wasn't for an impromptu decision to just go for a run on Thursday. That having been said, my most notable achievement was on the side from my workouts. I was just toying around one evening, and I managed to do the beginnings of a one-armed pull up. Okay, to be fair, it was only lifting myself about an inch and holding it for a moment before being overwhelmed by gravity, but that's a start, and continuing to work from there ought to bring further progress.
Sunday
Type: Pass/Fail
Semiclose Handstand Push Ups - 2 sets of 12 (pass)
1-Armed Standing Pulls - 2 sets of 20, each side (pass)
Shrimp Squats, Both Hands Behind Me - 2 sets of 5, each side (pass)
Bonus: 4 sets of 3 ass clap push ups, 10 close grip pull ups
Continuing to make progress with my leg work felt good, because I'd probably stayed on regular shrimp squats for too long. I did a bit of a better job with the ass clap push ups, too, although I'd still like to get more comfortable with them before trying to do a clap behind my back.
Tuesday
Type: As Fast As Possible
4 sets of:
10 Burpees
15 Diamond Push Ups
20 Tuck Jumps
Time = 9:00
Bonus: 12 pull ups
This is actually a variant of one of the first workouts that I did back in 2014, when I'd started recording my performance. It's pretty cool to see that I've gone from needing 15 minutes to do 3 sets to doing 33% more work in 40% less time. Being able to see that kind of stark evidence of improvement does wonders for maintaining motivation.
Thursday
Type: As Fast As Possible
Running - 1 mile
Time = 8:00
Bonus: 1 mile walk
I wasn't going to do anything this day, but I just decided to go for a run around the block and then measure how long that actually was by walking the distance afterwards. It's not exactly an Olympic qualifying time, but considering that I probably haven't tried running like this in more than a decade, I had no real sense of how to pace myself. Managing to get a time on the faster half of the general 7-10 minute "average" time (per Google) despite not pushing myself hard enough to end up out of breath (I was breathing heavily, but it was always in a controlled manner) is a decent result, I think.
Friday
Type: Pass/Fail
1-Armed Push Ups, Feet Apart - 2 sets of 8, 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 9 (pass)
Bonus: 2 sets of 3 two-way suicide jumps
It was probably in part because of going for a run for the first time in years the day before, but my right shin/ankle area was rather sore this day, so I went with a wide stance for my push ups in order to reduce the anti-rotation loading on my lower body.
Saturday
Type: As Fast As Possible
100 Burpees
Time = 10:45
Bonus: 10 pull ups, 10 bridges
Improving on my last time is always welcome, even if I'm still coming up a bit short of my personal best. On the plus side, I started out on pace for a 6:30 finish (first 23 burpees in 1:30), which is pretty remarkable for me since that'd be a good time for doing the quicker sprawl'n'spring style burpees whereas I do full squat'n'push up burpees. I also made it up to 56 burpees by my third breath break and kept doing double-digit mini-sets up until 88, both of which are also personal bests, so even if my final time isn't where I'd like it to be, I'm still seeing improvement.
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