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Workout Recap - Week of October 6, 2019

October 13, 2019

I had a number of ups and downs this week.  My monthly burpee challenge loomed at the week's end, of course, but I also wanted to work on some unilateral pull up action and adding a sense of urgency to my endurance routines.  Some of that went great.  Some, not so much.

Sunday

 

Type: Pass/Fail

 

Fingertip Push Ups - 3 sets of 11 (pass)

Uneven Pull Ups - 3 sets of 7 (fail, 7/7/-)

 

Bonus: none

 

This was a disappointing start to the week.  To be fair, these movements are both pretty tough on the forearms/fingers, so it's not a huge shocker that I ran out of grip endurance by the end.  However, that doesn't excuse the fact that the calluses on the insides of the fingers had clearly softened.

 

Tuesday

 

Type: As Many Reps As Possible

 

3 sets of 30 second intervals with 10 seconds rest of:

Chin Ups (total = 39)

High Knees (total = 129, each side)

Divebomb Push Ups (total = 25)

Mountain Climbers (total = 99, each side)

Bridges (total = 27)

Sit Ups (total = 32)

 

Bonus: 5 breath isometric one-armed dead hang (each side)

 

I was really pleased with how this went.  Perhaps a couple of the totals were a little under their ideals, but considering the middle of the routine was stuffed with multiple full-body movements, it's natural that I'd get worn down over the course of it.  This is one of those cases where the overall body of work trumps the individual parts.

 

Wednesday

 

Type: Pass/Fail

 

Shoulder-width Handstand Push Ups - 3 sets of 12 (pass)

Stand-to-stand Bridges, one wall touch on the way up - 3 sets of 6 (pass)

 

Bonus: 6 bridge kips

 

My forearms hadn't quite recovered from Sunday, so I didn't want to press them with any extra bar work.  A simple couple of inversion movements, nothing special, but a solid piece of work on the whole.

 

Friday

 

Type: As Fast As Possible

 

3 sets of:

11/8/5 Pull Ups

11/8/5 Shoulder-width Handstand Push Ups

21/15/9 Sit Ups

 

Time = 5:15

 

Bonus: 10 burpees

 

I felt off on Thursday, and I didn't want to leave myself empty for Saturday, so I just did something quick here.  No further comment needed.

 

Saturday

 

Type: As Fast As Possible

 

100 Burpees

 

Time = 10:45

 

Bonus: 6 breath isometric one-armed dead hang (each side)

 

This was a major step forward with this challenge, after a few months of hanging around the twelve-minute mark.  A fantastic way to cap off the week.

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