Workout Recap - Week of November 26, 2017


So, putting aside whatever I've got to say about my actual workouts for this week, the real point of note is that I made some measurable progress towards being able to do 1-armed pull ups. I've still got a ways yet to go, but I was able to hold myself for a moment in a flexed position with either arm. It may not sound like much, but 1-armed pull ups are fucking hard, so just being able to do that much is a big step forward in my mind.

Sunday

Type: Pass/Fail

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

Uneven Pull Ups - 2 sets of 10 (pass)

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

Bonus: 4 sets of 3 Superman push ups, 10 breath isometric holds for each variation of a 3-limbed bridge

The bottom position for pistol squats with my hands behind me remains rather shaky. I'm not planning on increasing the rep count until I feel better about that.

Tuesday

Type: As Many Reps As Possible

3 sets of 50 second intervals with 10 seconds of rest of:

Pull Ups (total = 46)

Bridges (total = 57)

Tuck Jump Burpees (total = 27)

Mountain Climbers (total = 170 each side)

Bonus: 12 breath 1-armed dead hang (each side)

I did the 30 second version of this workout style last week, so I decided to follow that up with the 50 second variant this week. Besides, I needed to make up for doing so little work on my pull up bar last week, and pumping out all of those pull ups was a good stride in that direction.

Wednesday

Type: Pass/Fail

1-Armed Push Ups, Feet Apart - 1 set of 10 (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 12 (pass)

Bonus: 4 sets of 3 Superman push ups, 5 closing bridges

I don't know what it is about 1-armed push ups that makes them so much more difficult for me than, say, handstand push ups. They're obviously a rather difficult exercise that places a lot of strain on the whole body, but looking at them just in terms of the strength required, they should be comparable to handstand push ups, yet those are much more comfortable for me.

Friday

Type: As Many Reps As Possible

12 minutes of:

40 Tuck Jumps

10 Push Ups

25 Prisoner Squats

5 Pike Push Ups

5 Straight Leg Raises

Total = 4 sets + up to 17 tuck jumps

Bonus: 2 sets of 10 pull ups

Speaking of workout styles that I haven't done in some time, I haven't done one of these non-interval timed AMRAPs since the end of October. That's not as bad as how long I'd neglected to do one in the interval style, but I should still be mixing things up more often. As for the workout itself, it looks easy, but it was a leg gauntlet.

Saturday

Type: As Fast As Possible

7 sets of:

7 Pull Ups

7 Burpees

Time = 7:00

Bonus: 1 pull up, 1 burpee, 10 bridges

Once again tied a personal record. Anyone who's actually reading these recaps has heard what I've had to say about that often enough to not need to hear it again, I'm sure.

#fitness

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