Workout Recap - Week of June 9, 2019

June 16, 2019

Having recovered from last week, I tried to really attack my workouts this time.  Perhaps I attacked a little too hard, because I was only able to do four.  On the whole, though, I'm okay with that.  Let this be the calm before the storm for the rest of this month.



Type: As Fast As Possible



100 Burpees


Time = 11:30


Bonus: none


The gold standard, with no frills and no excuses.  Coming at it before my triceps were 100% recovered hurt my time, I'm sure, but I'm fine with how it went.  Backsliding on my completion time compared to my previous attempt is a bit disappointing, but I can always aim to beat it next month.  For now, the important thing is that I did it, period.




Type: As Many Reps As Possible


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

Pull Ups (total = 38)

High Knees (total = 127)

Push Ups (total = 58)

Prisoner Squats (total = 60)

Lunges (total = 25, each side)

Side Lunges (total = 43, each side)


Bonus: 5 Hindu push ups


I wanted to put some emphasis on my endurance.  I wanted to go easy on my triceps to let them finish the last bit of recovery they needed.  I think this workout did both.  The pull up total was simply phenomenal, too.  I'm a far cry from Jessie Graff-levels of arm flexor stamina, but it wasn't so long ago that I couldn't do even a single chin up.  That's been the part of my athletic development that's given me the most satisfaction (free-standing handstand push ups or stand-to-stand bridges would surpass it, admittedly, at least until I manage to do one-armed pull ups).




Type: As Fast As Possible


10 sets of:

5 Pull Ups

10 Push Ups

15 Prisoner Squats

Time = 11:30


Bonus: 40 mountain climbers


My poor time on this workout a few weeks ago had been hanging over me, so I'm glad to have made up for it now.  I feel like I should've done better, but the last couple of sets were a struggle.  Nevertheless, it felt good to get an average of 69 seconds per set after having ballooned to 74 seconds per set the last time around.




Type: Pass/Fail


Cross Plank - 2 sets of 20 breath isometric holds, each side (pass)

One-armed Dead Hangs - 2 sets of 10 breath isometric holds, each side (pass)

Pistol Squats - 2 sets of 10 breath isometric holds, each side (pass)


Bonus: 10 fingertip push ups


Due to a quirk of how my day went, it was late into the afternoon when I had time to do this, and I was starving.  As such, I pushed the usual challenge workout back to Sunday (which I completed a short while ago, although you'll have to wait for the next one of these posts to see how I did, oh theoretical recap-reader) and tried something different here.  I've got tentative plans for a yoga session at some indefinite point in the future, so I thought doing a little isometric focus on myself would help me prepare for that ( least I imagine there's a lot of isometric posing in yoga classes, though I've never actually been to one before).  Anyway, I do plan to make the one-armed dead hangs more of a regular fixture (either as an actual element in pass/fail-style workouts or as a more frequent bonus) since I could use the grip strength/endurance development.  I'm less enamored with the cross planks after having done them for a few weeks now, so I think I'd rather start on a fingertip pushup progression instead.  As for the isometric pistol squats, I probably won't do them again in the near future, but they did inspire me to mix up my pistol squatting with some stereotypical Cossack squat-dancing (I tried to find a video reference, but I got sucked into watching this instead).


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