Unfortunately, my body was feeling weird this week. I had a spot just under my right scapula that was sore on Monday, and then I got the same thing on my left side from Friday through today. I don't think it was an actual muscle injury in either case because I didn't feel any loss in performance and actually doing stuff like pull ups or bridges gave temporary relief, not increased pain. My guess is that there was some tightness or irritation between the muscles for some reason. Even so, though, I tried to go easy on Friday and Saturday to avoid suffering an actual injury.
Kneeling Fingertip Push Ups - 2 sets of 17 (pass)
One-arm Dead Hangs - 2 sets of 11 breaths, each side (pass)
Cossack Squats - 2 sets of 6, each side (pass)
Bonus: 2 sets of 6 Superman push ups, 2 sets of 3 bridge kips
Getting back after this, with some increased numbers since my last time doing two sets. I'm trying to be careful about taking my time in progressing with the fingertip push ups. They seem like the sort of exercise where it'd be easy to attempt doing too much too soon.
Type: As Fast As Possible
4 sets of:
10 Pull Ups
5 360 Jumps (as 2x180), each direction
10 Straight Leg Raises
Time = 11:15
Bonus: 20 push ups
I started out doing full 360 degree rotations on each jump, but after the first few, I started to lose my equilibrium. Following two during the second set that ended up with me drifting close enough to a wall to hit my heel on the edge of the baseboard, I toned it down to doing it in 180-degree segments. Going forward, it might not be a bad idea to do some research on if ballerinas, dancers, gymnasts, ice skaters, etc. have any tricks to reduce dizziness during their spins.
Close Handstand Push Ups - 1 set of 8 (pass)
Stand-to-stand Bridges, one wall touch on the way up - 1 set of 10 (pass)
Skin-the-Cats - 1 set of 8 (pass)
I don't know what got into me on this day, but I just couldn't get myself to start this workout. I'd meant to do two sets, but after maybe twenty or thirty minutes of vacillating in empty conversation with myself, I decided to just cut it to one set in order to do anything at all. It was weird.
Pull Ups - 2 sets of 10 (pass)
Hindu Push Ups - 2 sets of 10 (pass)
Bonus: 1 uneven pull up (each side)
See the intro for why this was such a simple workout.