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Workout Recap - Week of May 6, 2018

May 12, 2018

I know that I tend to talk about something related to fitness to open these recap posts, but with my first book having been published this week, I have to extend my genuine thanks to each and every person who's taken the time to download it.  I wish there was a way for me to contact you all directly to let you know how much it means to me that you would give my book a chance, but alas, I'll just have to make do with hoping that some of you see the message from this intro.  As of the latest figures that I have, Deceit as been downloaded 95 times between Amazon and Smashwords, which feels absolutely incredible to say.  Thank you all so much!  I'll see what happens when it stops being free next week, but no matter how that goes, the performance to date has been enough for me to think of it as a success.

Sunday

 

Type: Pass/Fail

 

Shoulder-width Handstand Push Ups - 3 sets of 9 (pass)

Uneven Pull Ups - 3 sets of 6, each side (pass)

 

Bonus: 2 sets of 6 Superman push ups, 5 breath one-armed dead hang (each side)

 

Jumping back in to to some bar work, I'm trying to do what I can to get my pull ups in before my next trip.  I felt pretty good about how it went today, but there was some clear loss in my grip endurance.

 

Tuesday

 

Type: As Fast As Possible

 

6 sets of:

6 Pull Ups

6 Burpees

6 Bridges

 

Time = 7:30

 

Bonus: 3 shoulder-width handstand push ups

 

A mid-week edition of a weekend challenge.  The time was a step back from my personal best, but only by 11%.  Considering how much I'd regressed after my previous trip, that's a win.

 

Wednesday

 

Type: Pass/Fail

 

One-armed Push Ups, feet together - 1 set of 8, each side (pass)

Stand-to-Stand Bridges, one wall touch on the way up - 1 set of 8 (pass)

Hanging V-Raises - 1 set of 12 (pass)

 

Bonus: 2 sets of 6 Superman push ups, 7 burpees

 

The push ups and bridges were mostly about seeing how much I could push myself in a single set of each.  I could have probably wrung out another rep of each, but I'd wanted to keep something in reserve in order to make it through the whole workout.  The V-raises, on the other hand, were a test of where I'd stand after so much time away from hanging leg raises, and I was pleased with the results.

 

Friday

 

Type: As Fast As Possible

 

5 sets of:

5 Pull Ups

10 Push Ups

15 Prisoner Squats

 

Time = 4:30

 

Bonus: 10 bridges, 2 sets of 5 breath one-armed dead hangs (each side)

 

The old faithful quickie.  The towel that I had at hand was showing some tears, so I didn't want to risk hanging from it again, thus the shift back to regular pull ups this time.  And speaking of time, I'm happy with what I managed to score on that front.  As before, my speed is still good, but the problem is having dulled my sense of pacing for getting the most out of my endurance in larger sets.

 

Saturday

 

Type: As Fast As Possible

 

7 sets of:

7 Pull Ups

7 Bridges

 

Time = 6:45

 

Bonus: 1 pull up, 1 bridge, 6 handstand push ups

 

Back to one of my classic weekend challenges, and on an actual weekend this time, to boot.  As with the mid-week challenge, the time was worse than my personal record, by 13% this time.  Also as with the mid-week challenge, under the circumstances, that's a win in my mind.

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