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Workout Recap - Week of November 19, 2017

November 25, 2017

I decided to focus a bit more on strength work this week.  I don't have any particular reason for it, really.  It's nice to have a change of pace at times, that's all.  What wasn't intentional was the general dearth of bar work this week.  I suppose it wasn't so bad, though, since bridges and handstand push ups also work those back muscles, so it was just a bit of a break for my arm flexors.  I'm sure I'll make up for it in time, anyway.

Sunday

 

Type: Pass/Fail

 

Shoulder-width Handstand Push Ups - 2 sets of 7 (pass)

Uneven Pull Ups - 2 sets of 10 (pass)

Shrimp Squats, Both Hands Behind Me - 2 sets of 10, each side (pass)

 

Bonus: 4 sets of 3 Superman push ups, 6 hanging V-raises

 

I'm finally feeling good enough with these shrimp squats to move on to doing pistol squats with my hands behind my back.  It'll be a jump, but as the saying goes, the greater the risk, the greater the glory.

 

Tuesday

 

Type: As Many Reps As Possible

 

3 sets of 30 second intervals with 10 seconds of rest of:

Bridges (total = 45)

Hindu Push Ups (total = 24)

Mountain Climbers (total = 115 each side)

Prisoner Squats (total = 59)

Tuck Jumps (total = 100)

Straight Leg Raises (total = 45)

 

Bonus: 13 chin ups

 

Well, I did say last week that I was in a rut of not doing these types of workouts, so I decided to address that.  It was good to do this type of workout again.  While having the incentive to go fast and finish quickly with other workouts is nice, there's a meditative quality to just getting in a groove and counting out reps between dings of a timer that can't be matched.

 

Thursday

 

Type: Pass/Fail

 

1-Armed Push Ups, Feet Together - 1 set of 8 (pass)

Stand-to-Stand Bridges (with one touch of a wall on the way up) - 1 set of 10 (pass)

Hanging V-Raises - 1 set of 10 (pass)

 

Bonus: 4 sets of 3 Superman push ups

 

I don't know what I really did this day, but the whole day just blew by me before I realized it, so I shaved it down to one set instead of two in order to find time for it.  Well, those circumstances notwithstanding, it was a good performance despite being a step back from what I can usually do.  Take it as a maintenance workout, I guess.

 

Friday

 

Type: Pass/Fail

 

Shoulder-width Handstand Push Ups - 2 sets of 7 (pass)

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

Pistol Squats, Both Hands Behind Me - 2 sets of 4, each side (pass)

 

Bonus: 4 sets of 3 Superman push ups, 13 pull ups

 

As planned, I took the leap towards doing pistol squats with my hands behind me.  Well, actually, that's not entirely true.  I tried to do that, but my balance in the bottommost position was so awkward that I settled for putting my hands under my hips in order to stop tipping all over the place.  It's a concession, obviously, but it's something that I'll work on cleaning up before I start worrying about increasing the number of reps.

 

Saturday

 

Type: As Fast As Possible

 

7 sets of:

7 Burpees

7 Bridges

 

Time = 7:30

 

Bonus: 4 sets of 3 Superman push ups, 1 burpee, 1 bridge

 

I tied my personal best.  As I've said before, that's an easier type of failure to get motivation from than just coming up short.  Hey, I didn't forget about the message about grinding away from my workout recap two weeks ago, but I did say there that these little failures are still going to be frustrating.

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