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Workout Recap - Week of September 24, 2017

September 30, 2017

Only a four workout week for me, but at least this time, it was by choice.  I was feeling sore enough on Monday and Tuesday that I decided to lighten my load, and it ended up being a fortuitous decision, since it opened the door for getting started on my new hobby of painting miniatures when the shipments I was waiting for arrived this week.

Sunday

 

Type: Pass/Fail

 

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

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

Shrimp Squats, Both Hands Behind Me - 2 sets of 6, each side (pass)

 

Bonus: 4 sets of 3 half-Superman push ups, 10 breath 1-arm dead hang (each side)

 

Mixed things up a bit this week by going with bridges instead of pull ups for this workout.  I was having a bit more trouble catching myself firmly on the descending part of the bridges, though I think that was mostly because of general fatigue, since I'd expect 1-armed push ups are on a similar tier to handstand push ups in terms of how much they wear out the shoulder girdle.

 

Wednesday

 

Type: As Fast As Possible

 

4 sets of:

10 Pull Ups

15 Bridges

20 Mountain Climbers (each side)

 

Time = 6:45

 

Bonus: 10 burpees

 

Once again, a staple workout.  A 10% improvement over my previous time is nothing to scoff at.

 

Thursday

 

Type: As Fast As Possible

 

5 sets of:

5 Pull Ups

10 Push Ups

15 Prisoner Squats

 

Time = 4:30

 

Bonus: 10 breath isometric holds for each variation of a 3-limbed bridge

 

The workout itself was nothing special for today, since I was just looking for something on the light side, on account of my aforementioned intention to not go too crazy with the intensity this week.  That having been said, the bonus was rather tricky, since as far as I can recall, I hadn't tried doing 3-limbed bridges before.  While it's not as big as the jump to doing unilateral push ups/pull ups/squats, it was still harder than I'd expected.  I should do them more often.

 

Saturday

 

Type: As Fast As Possible

 

7 sets of:

7 Burpees

7 Bridges

 

Time = 7:30

 

Bonus: 1 burpee, 1 bridge, 2 sets of 7 pull ups

 

While I'd obvious prefer to do better, tying a personal record is still a solid result.  It can be frustrating to hit plateaus, but I find it easier channel that into motivation to break through them than the frustration from getting a slower result.  Not easy, mind you, but easier.

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