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Workout Recap - Week of January 6, 2019

January 13, 2019

Honestly, I'm not too sure what to say about this past week.  It was a strong week, I suppose, save for a weak performance on the weekend challenge, but it doesn't really feel like it was a strong week because that's a pretty big caveat in my eyes.  There were some moments worth celebrating, though, so I'll just have to take the positives that I can and do better next time.



Type: Pass/Fail


One-armed Push Ups, feet together - 2 sets of 7, each side (pass)

Uneven Pull Ups - 2 sets of 8, each side (pass)
Pistol Squats, both hands behind me - 2 sets of 5, each side (pass)


Bonus: 4 sets of 3 Superman push ups


This was good.  I either held steady or made a little progress from the last time that I did two sets for each of these movements.  Incidentally, I switched from half-Aztec push ups to Superman push ups for the bonus.  They were both about equally difficult when I did the mixed bonus last week, so I thought the change of pace would be nice.




Type: As Many Reps As Possible


12 minutes of 30 second intervals with 10 seconds rest of:


Burpees (total = 25)

Sit Ups (total = 31)

Mountain Climbers (total = 112, each side)

Close Squats (total = 56)

Diamond Push Ups (total = 54)

High Knees (total = 118, each side)


Bonus: 20 breath isometric dead hang


I was very pleased with how this workout went.  If I had to criticize something, the high knee total could've been better, but coming in there with burpees, mountain climbers, and squats, it's understandable that I had some hip flexor fatigue, and it's hard to be too upset about only getting 95% of what I'd targeted when I exceeded my targets for everything else.




Type: Pass/Fail


Shoulder-width Handstand Push Ups - 2 sets of 15 (pass)

Stand-to-stand Bridges, one wall touch on the way up - 2 sets of 6 (pass)

Hanging V-raises - 2 sets of 10 (pass)


Bonus: 4 sets of 3 Superman push ups


Holding steady while hitting that progression target for my shoulder-width handstand push ups.  I'd still like to manage that once or twice more before moving on to the next step.




Type: As Fast As Possible


3 sets of:

10 Chin Ups

10 Burpees

40 Mountain Climbers


Time = 7:30


Bonus: 10 bridges


Going into this workout, my intention was to prepare my body for doing burpees through some leg fatigue.  Upon further review, I might've pushed that goal too hard and ended up carrying over that fatigue into the next workout despite having a day off in between.




Type: As Fast As Possible


100 Burpees


Time = 14:00


Bonus: none


So, after a couple weeks of improving weekend challenge workout results, this one went in the wrong direction.  However, there are still some good things to be taken from it.  For instance, I only took ten breaks to catch my breath along the way, which I believe is the least that I've done for this challenge.  I'd made a concerted effort to push those minisets for an extra one or two reps each, so I can say that I saw some dividends from that.  That likely also caused me to need a little more time on each of those breath breaks, but we're focusing on the positive here.  Also, I was utterly exhausted at the end of it, so I can be pretty confident that I wasn't holding anything back.  Really, I think the root of my problem was that my mind just kept wandering.  That might not sound like much, but being focused can make a difference, and I just didn't have that on this day.


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