Workout Recap - Week of April 19, 2020

April 26, 2020

It seems I went a bit too hard with the anti-poor-posture back work mentioned last week, as I agitated some muscle(s) just under my right scapula.  It's no worse than minor injuries I've dealt with before, fortunately, but I did skip out on doing a challenge this weekend to give it a chance to recover.  As I've said previously, these days are not a good time to be reckless and require a trip to a hospital.

Sunday

 

Type: Pass/Fail

 

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

Fingertip Diamond Push Ups - 2 sets of 9 (pass)

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

 

Bonus: none

 

A simple workout to keep pace.  My hands still aren't feeling great with this load for fingertip push ups, so I plan to hold steady on that until I'm more confident about proceeding.

 

Tuesday

 

Type: As Many Reps As Possible

 

12 minutes of 30 second intervals with 10 seconds rest of:

Chin Ups (total = 39)

Side Lunges (total = 41, each side)

Prisoner Squats (total = 55)

Sit Ups (total = 29)

Push Ups (total = 58)

High Knees (total = 120, each side)

 

Bonus: none

 

Getting back to some AMRAP work, as mentioned last week.  I felt good about the overall numbers, looking in comparison to what I was doing on similar workouts pre-COVID.

 

Wednesday

 

Type: Pass/Fail

 

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

Uneven Handstand Push Ups - 2 sets of 5, each side (pass)

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

 

Bonus: 6 handstand push ups

 

I'm find that the uneven handstand push ups are doing some good work for improving my inverted balance.  I still can't maintain a free handstand for any appreciable length of time, but I'm feeling a lot better about getting into and out of the position.

 

Friday

 

Type: As Fast As Possible

 

3 sets of:

20 Push Ups

50 Mountain Climbers (each side)

10 Plank Builds (each direction)

15 Straight Leg Raises

 

Time = 10:15

 

Bonus: 7 pull ups

 

This was pretty rough on the arm extensors, in a good way.  In particular, plank builds always seem to be far more taxing than it feels like they should be, since I'm sure it wouldn't be as much work to do double their number in bilateral push ups despite going through a greater range of motion.  The magic of motion.

 

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