Workout Recap - Week of February 10, 2019

February 17, 2019

This was a pretty busy week for me, and it'd been a while since I had a reduced load, so I decided to only do four workouts this week.  That's not to say that I took it easy on myself, of course.  I still went at it hard when I was exercising; I just had a bit of extra recovery time mixed in.  In my mind, that's very distinct from spending the usual amount of time doing easier workouts (something that I try to avoid unless it's to protect myself against an injury).  While the endurance capabilities of the human body are a key piece of why we became the dominant species on Earth (intelligent tool use and record-keeping were probably more significant but are tangential to the topic at hand), it still functions best in focused bursts of effort, so as someone who's a casual fitness enthusiast rather than a professional athlete, I prefer to keep my attention on my strengths.  I feel that's more likely to produce measurable progress, which makes it easier to stay motivated.

Sunday

 

Type: Pass/Fail

 

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

T&A Pull Ups - 2 sets of 6, each side (pass)
Pistol Squats, both hands behind me - 2 sets of 6, each side (pass)

 

Bonus: 2 sets of 3 two-way suicide jumps, 7 pull ups

 

Speaking of measurable progress, an additional T&A pull up on each set qualifies as that.  All of the pull ups and grip work in the past month have made a big difference, but now it's time to get the raw upper back and arm flexor strength to make the transition to fully unilateral pull ups.

 

Wednesday

 

Type: As Fast As Possible

 

5 sets of:

8 Pull Ups

8  Bridges

10 Plank Jumps

 

Time = 6:45

 

Bonus: 8 fingertip push ups

 

Here we have step two in my burpee breakdown, with plank jumps to follow up on last week's jump squats.  Honestly, I didn't realize my time as I was going through the workout, but given the result, I overestimated how tiring they'd be.  Ah well, lessons for the future.

 

 

Thursday

 

Type: As Fast As Possible

 

10 sets of:

5 Pull Ups

10 Push Ups

15 Prisoner Squats
 

Time = 9:45

 

Bonus: 20 breath isometric dead hang

 

This was fantastic.  I bumped up the set count from eight to ten, and yet I still managed to average better than one set per minute.  Absolutely fantastic.

 

Saturday

 

Type: As Fast As Possible

 

6 sets of:

6 Pull Ups

6 Burpees

6 Bridges

 

Time = 7:00

 

Bonus: 20 breath isometric dead hang

 

Speaking of fantastic results, how about a second straight strong performance on a weekend challenge workout?  The only thing that could've made it better (aside from an even better finish time, of course) would've been a more creative bonus, and if that's all I've got to complain about after a workout, that's a great place to be.

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