Workout Recap - Week of February 23, 2020

March 1, 2020

I'm definitely making strides towards one-arm pull ups.  Though I'm not yet strong enough to do more than just negatives from an uneven pull up to get up on the bar, my resistance to gravity has improved markedly since even just a week ago.  It's an exciting development, but I have to keep reminding myself to enjoy the progress instead of focusing too hard on the end goal.

Monday

 

Type: As Fast As Possible

 

6 sets of:

6 Pull Ups

6 Burpees

6 Bridges

 

Time = 6:45

 

Bonus: 30 breath isometric dead hang

 

I'm pretty sure I've said this before, but tying my personal record for a challenge is never a bad thing.  I've passed my athletic prime in terms of age, so while I'm always trying to go further, I do appreciate that even just maintaining peak performance is something to take as a positive.

 

Tuesday

 

Type: As Fast As Possible

 

4 sets of:

10 Burpees

15 Diamond Push Ups

20 Mountain Climbers (each side)

 

Time = 9:00

 

Bonus: 10 breath isometric one-arm dead hang

 

This is actually something that I did as one of earliest recorded workouts from 2014, save that I did only three sets at that time, and it took me fifteen minutes to complete it.  I've come a long way since then.

 

Wednesday

 

Type: Pass/Fail

 

Close Handstand Push Ups - 2 sets of 12 (pass)

3-limb Bridges - 2 sets of 1, each combination (pass)

L-Hang - 2 sets of 27 breath isometric hold (pass)

 

Bonus: none

 

Some clear advancement with my L-hangs, and I'm feeling good enough about the close handstand push ups to try moving on to the next step in that progression.  My eventual goal is to do freestanding handstand push ups (since the one-arm handstand push ups mentioned in Convict Conditioning are a lie), but I want to give a try to doing uneven handstand push ups before focusing on freestanding balance.

 

Friday

 

Type: Pass/Fail

 

One-arm Pull Up Negatives - 2 sets of 4, each side (pass)

Fingertip Push Ups - 2 sets of 20 (pass)

Pistol Squats, both hands behind me - 2 sets of 9, each side (pass)

 

Bonus: 5 breath isometric three-limb bridges (each combination)

 

I hit my progression milestone for fingertip push ups here, and unlike my handstand push ups, I felt good enough about it to move on to the next step in that progression immediately....

 

Saturday

 

Type: Pass/Fail

 

One-arm Pull Up Negatives - 3 sets of 3, each side (pass)

Fingertip Diamond Push Ups - 3 sets of 5 (pass)

 

Bonus: 10 shoulder-width handstand push ups

 

...which is what we see here, albeit in a slightly atypical format.  They were quite a bit more awkward than normal diamond push ups, but I suppose my wrists will get used to the precarious leverage of the bottom position with time.

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