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Workout Recap - Week of April 17, 2022

Another week of good workouts. I was a bit out of sorts mentally on Saturday, so I opted for an easier capstone than I'd intended at the week's start, but all in all, I'm happy with how things went. I will be ticking things down to just four workouts next week due to a certain mid-week appointment, but I feel like I'm due for a lighter week anyway after four straight of getting back up to my old intensity.



Type: As Fast As Possible

7 sets of:

7 Pull Ups

7 Burpees

Time = 7:30

Bonus: 1 pull up, 1 burpee

Getting back into my old challenge workouts, and I was absolutely thrilled to only miss my old personal record by 30 seconds. While taking a couple years to fix some alignment issues and find my motivation again wasn't something I'd planned, I feel like it's set me up well to exceed my old limits.


Type: As Many Reps As Possible

3 sets of 30 second intervals with 10 seconds rest of:

Burpees (total = 24)

Mountain Climbers (total = 120, each side)

Side Lunges (total = 41, each side)

Straight Leg Raises (total = 46)

Push Ups (total = 60)

Seal Jumping Jacks (total = 111)

Bonus: 2 sets of 7 chin ups

It'd been a long while since I've done this type of workout, and I'm very pleased to see that I got back into the swing of it without much issue. I'm hoping the return of some structured HIIT will also stimulate some improvement in my metabolic conditioning, though expecting to see that after just one workout is asking for too much.


Type: Pass/Fail

Uneven Pull Ups - 2 sets of 6, each side (pass)

Stand-to-stand Bridges, one wall touch on the way up - 2 sets of 6 (pass)

One-arm Push Ups, feet together - 2 sets of 3, each side (pass)

Bonus: 4 sets of 3 plyometric push ups, 15 breath isometric headstand

Holding steady with where I was last week, since I wanted to make sure I wasn't just riding high on a fluke. It doesn't feel like I was, so I'm looking forward to some advancement with these.


Type: Pass/Fail

Handstand Push Ups - 2 sets of 15 (pass)

Pistol Squats - 2 sets of 6, each side (pass)

Hanging Straight Leg Raises, with hip twists - 2 sets of 5, each side (pass)

Bonus: 2 sets of 3 two-way suicide jumps, 2 sets of 4 curtsy lunges (each side)

Handstand push ups felt good, so I will be moving to uneven handstand push ups soon. Add to that an extra rep for the pistol squats and ratcheting up the difficulty for the hanging leg raises, and this was a pretty great workout. Adding on some work towards (eventual) dragon squats is just icing at that point!


Type: Pass/Fail

Isometric Towel Flex Hangs - 3 sets of 10 breaths (pass)

Front Neck Plank - 3 sets of 10 breaths (pass)

Back Neck Plank - 3 sets of 10 breaths (pass)

Calf Raises - 3 sets of 20 (pass)

Bonus: 5 curtsy lunges (each side)

My mind wasn't right for a full challenge workout today, so it was back to some meditative secondary-muscle work. I like how it went, even with getting a bit of a tear in my towel from not rolling it up before hanging.



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