Workout Recap - Week of June 7, 2020
As ever, the best laid plans of mice and men.... I had an atypically hectic schedule this week, which prompted me to shuffle around a few workout plans in such a way that I didn't do double weekend challenges after all. Alas, but I'll just have to try getting back on track with that next week.
Monday
Type: As Fast As Possible
7 sets of:
7 Burpees
7 Bridges
Time = 7:30
Bonus: 1 burpee, 1 bridge
A strong opening to the week, tying a personal record on this challenge! That says it all, really.
Tuesday
Type: Pass/Fail
One-arm Bridges - 2 sets of 3, each side (pass) One-leg Bridges - 2 sets of 3, each side (pass)
Free Headstand - 2 sets of 30 breaths (pass)
Front Tuck Dead Hang - 2 sets of 12 breaths (pass)
Bonus: 2 sets of 5 bridge kips
I'm happy with how things are going with each of these movements. The headstands felt very strong, in particular. It might be time to try ratcheting up the difficulty with those.
Thursday
Type: Pass/Fail
One-arm Pull Up Negatives - 2 sets of 4, each side (pass)
Fingertip Diamond Push Ups - 2 sets of 13, each side (pass)
One-arm Bridges - 2 sets of 3, each side (pass)
One-leg Bridges - 2 sets of 4, each side (pass)
Bonus: none
I scaled back a rep on the one-arm pull up negatives to aim for more quality reps over quantity. The choice resulted in a palpable increase in control over the top half of the range of motion through all of the reps, which seems like a winning trade. Adding an extra rep to the push ups and one-leg bridges was just (very welcome) gravy, in comparison.
Friday
Type: As Fast As Possible
6 sets of:
5 Pull Ups
5 Burpees
10 Side Lunges (each side)
5 Handstand Push Ups
20 Mountain Climbers (each side)
Time = 10:00
Bonus: 30 breath isometric dead hang
This was a nice improvement over my previous completion time for this routine, and I was satisfied with how my endurance held up. It could've gone better, certainly, but all progress is worth appreciating.
Saturday
Type: Pass/Fail
One-arm Pull Up Negatives - 2 sets of 4, each side (pass)
Fingertip Diamond Push Ups - 2 sets of 13, each side (pass)
One-arm Bridges - 2 sets of 3, each side (pass)
One-leg Bridges - 2 sets of 4, each side (pass)
Bonus: 2 sets of 5 bridge kips, 7 burpees
Due to some schedule mismanagement on my part, I wasn't able to approach doing my monthly hundred burpee challenge on this day in a way that I felt confident about. I'll try to make up for it tomorrow, but meanwhile, this was a strong showing to follow on Thursday's workout. I'm still struggling to exert control over the bottom half of the pull up negatives, but the gains elsewhere have me feeling like it's only a matter of time until that comes along. My bridge kips also keep getting closer and closer to becoming something more; I want to drill on that movement a little bit longer, but when the time comes, adding some abdominal explosion after the initial thrust should get me moving towards full kips.
