Up front: I didn't do my usual monthly hundred burpee challenge this week. A close friend has been going through a rough patch, and it was weighing on my mind heavily enough that I wasn't in the right headspace to give it a real go. I'll try to make up for it next week.
One-arm Pull Up Negatives - 1 set of 5, each side (pass)
Fingertip Push Ups - 1 set of 21 (pass)
3-limb Bridges - 1 set of 1, each combination (pass)
The lighter-than-usual workout here has nothing to do with the intro. I was just trying to burn off the aftereffects of a phenomenal Super Bowl. That fingertip push up number is pretty promising.
Type: As Many Reps As Possible
3 sets of 30 second intervals with 10 seconds rest of:
Pull Ups (total = 38)
Prisoner Squats (total = 60)
Push Ups (total = 58)
Lunges (total = 25, each side)
Plank Builds (total = 16, each direction)
Cross Mountain Climbers (total = 90, each side)
It had been a surprisingly long time since I did one of these thirty-second-interval AMRAP routines. Despite that, I think the performance was pretty solid.
Close Handstand Push Ups - 1 set of 14 (pass)
3-limb Bridges - 1 set of 2, each combination (pass)
L-Hang - 1 set of 35 breath isometric hold (pass)
Bonus: 5 sit ups
Making some progress with those three-limb bridges here. Right-leg-out is quite noticeably my strongest combination, but that makes sense, seeing as my left leg is my strongest individual limb. Doing eight total reps is pretty much the limit of what my hamstrings can handle at the moment, but I'm optimistic that they'll start adjusting quite quickly.
Type: As Fast As Possible
3 sets of:
5 Uneven Pull Ups (each side)
10 Handstand Push Ups
Time = 8:30
Bonus: 7 burpees
I had planned on doing four sets of this initially, but my right forearm was feeling out of sorts on the handstand push ups, so I decided to cut it short for safety's sake.
One-arm Pull Up Negatives - 2 sets of 4, each side (pass)
Fingertip Push Ups - 2 sets of 18 (pass)
3-limb Bridges - 2 sets of 1, each combination (pass)
I made a conscious effort to tense with my full body on the one-arm pull up negatives, and it made a real difference. I seemed to hold the top position for a split-second at the start of each set for each side, and even the later reps felt notably slower than before. Granted, it's still just a matter of doing my best to resist gravity rather than being fully in control, but it's heartening to see signs of getting better, especially when my mind was pretty distracted.