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Workout Recap - Week of December 22, 2019

December 28, 2019

I got things back into a more typical routine for this week.  Unfortunately, it seems like I tried to push myself more than I should've, so I ended up with strains in both legs' hamstrings.  Nothing too seriously, so I expect to bounce back fairly quickly, but I did push back my weekend challenge workout from Saturday to the coming Sunday for a little bit of protection.

Sunday

 

Type: Pass/Fail

 

Fingertip Push Ups - 1 set of 20 (pass)

One-arm Dead Hang - 1 set of 15 breath isometric hold, each side (pass)

Pistol Squats, both hands behind me - 1 set of 9, each side (pass)

 

Bonus: none

 

This was a make-up for the accidental slacking with my fingertip push ups last week.  It went well, I feel.  No bonus because, honestly, my heart wasn't really in it on this day.

 

Tuesday

 

Type: As Fast As Possible

 

8 sets of:

5 Pull Ups

10 Push Ups

15 Prisoner Squats

 

Time = 8:15

 

Bonus: 5 pull ups, 10 push ups, 15 prisoner squats

 

The completion time looks solid on paper, but it should've been better.  I did an awful job of drinking on this day, and I could feel dehydration dragging me down on the last couple of sets (including the untimed one that I did as a bonus).  My intention going into this workout had been to go for ten sets, but I had to cut it short to just eight after seeing how poorly I was holding up.  This is probably where my muscle strains originated, although I didn't really feel them until Thursday.

 

Wednesday

 

Type: Pass/Fail

 

Close Handstand Push Ups - 2 sets of 11 (pass)

3-limb Bridges - 2 sets of 10 breath isometric hold, each combination (pass)

L-Hang - 2 sets of 25 breath isometric hold (pass)

 

Bonus: 9 bridge kips, 12 breath isometric 3-limb plank cycle (each combination)

 

Hamstring strains notwithstanding, I felt good about these bridges.  The biggest issue was one of my hands kept trying to slip, but that just forced me to rely more on flexing my back to hold myself instead of letting friction help.

 

Friday

 

Type: As Fast As Possible

 

6 sets of:

5 Pull Ups

10 Push Ups

15 Prisoner Squats

 

Time = 5:15

 

Bonus: 10 bridges

 

Given what happened on Tuesday, this was a chance for redemption, albeit with 25% fewer sets to err on the side of caution.  There was some discomfort, but it didn't feel like there was any significant hit to my performance.  It was mostly a matter of pain tolerance, so I expect to be fully good to go for bookending my coming week with challenge workouts.

 

Saturday

 

Type: Pass/Fail

 

One-arm Dead Hangs - 2 sets of 12 breath isometric hold, each side (pass)

Fingertip Push Ups - 2 sets of 16 (pass)

Pistol Squats, both hands behind me - 2 sets of 7, each side (pass)

 

Bonus: 10 bridges

 

Keeping along with the theme of playing things safely with my legs, I put the emphasis on making progress with just the upper body movements in this workout.  I lived up to those targets.  Fantastic.

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