Workout Recap - Week of September 10, 2017


I'm probably sounding like a broken record at this point, with respect to being atypically busy of late, but it's true. That having been said, there's no need to keep repeating it, so I'll try to stop doing that. Instead, let me say that I'm having a blast with doing 2-way suicide jumps. It's a little frustrating that my explosive push ups aren't progressing at the same rate, but I tend to be slower with upper body gains in general, so it's not surprising. I know I can do full body pop-ups because, well, I've done them, so at least once I manage to get a handle on clapping behind my back and doing half-Supermans, I should be able to progress to the full Superman push ups in short order.

Sunday

Type: Pass/Fail

Semiclose Handstand Push Ups - 2 sets of 13 (pass)

1-Armed Chair-Assisted Pull Ups - 2 sets of 5, 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 breath 1-arm dead hang (each side)

Those chair-assisted pull ups were no joke. I might have to keep the reps low for another week or two in order to get more comfortable with maintaining body control while working on a bar. I'm thrilled to be making such progress towards 1-armed pull ups after how long I'd been working on regular and uneven pull ups, but I have to resist letting that excitement overtake good form.

Tuesday

Type: As Fast As Possible

5 sets of:

8 Pull Ups

6 Handstand Push Ups

4 Pistol Squats (each side)

Time = 10:00

Bonus: 10 bridges

This was basically a more advanced version of the typical 5 pull up/10 push up/15 squat routine. I was in the mood to do some full pistol squats since shrimp squats necessitate a slightly reduced range of motion for the working leg, and this fit the bill nicely.

Wednesday

Type: Pass/Fail

1-Armed Push Ups, Feet Together - 2 sets of 7, 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: 4 sets of 3 two-way suicide jumps

Making progress with my 1-armed push ups, and making progress with my suicide jumps. I can't rightly ask for much more than that. Oh wait, I can, because I'm finding myself shifting my weight too far forward on those stand-to-stand bridges on occasion, and while that's something that I shouldn't be trying to do, that fact that I'm physically able to do that seems to indicate that I'm improving my flexibility through the motion. It's not quite enough to rise from the floor without touching the wall yet, but it's progress in the right direction.

Friday

Type: As Many Reps As Possible

10 Burpees

10 Tuck Jumps

10 Pull Ups

10 Side Lunges (each side)

10 Divebomber Push Ups

Total = 3 sets + up to 8 pull ups

Bonus: 10 bridges

Well, it's an improvement over the last time that I tried this particular routine. My performance took a dive after the second set, which is obviously less than ideal, but on the plus side, my thighs weren't killing me the next day despite doing side lunges, so again, I'll appreciate whatever progress I can see.

Saturday

Type: As Fast As Possible

6 sets of:

6 Pull Ups

6 Burpees

6 Bridges

Time = 7:00

Bonus: 5 1-armed push ups, feet apart (each side)

Tying my personal best is the next best thing to beating it. Nothing more needs to be said than that.

#fitness

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