Workout Recap - Week of May 1, 2022
Back up to a full workout workload this week, and I felt good with it. Granted, Friday was a little light since I was feeling a bit out of sorts, but I'm willing to take solace in having still done something.
Sunday
Type: Pass/Fail
Uneven Handstand Push Ups - 2 sets of 4, each side (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: 3 two-way suicide jumps, 2 sets of 3 curtsy lunges (each side)
The uneven handstand push ups were a little shaky at first, but I settled in by the second set. I'm sure I could've done more of them, but I wanted to start light and make sure I was going through the full range of motion before trying to push my limits.
Tuesday
Type: As Many Reps As Possible
3 sets of 30 second intervals with 10 seconds rest of:
Pull Ups (total = 33)
Reverse Lunges (total = 26, each side)
Bridges (total = 41)
Diamond Push Ups (total = 37)
Prisoner Squats (total = 47)
High Knees (total = 120, each side)
Bonus: 10 straight leg raises
I was running on empty by the third set of this, but to be fair, it also has four of the five fundamental calisthenic movements (missing only some dedicated anterior chain movement like sit ups or leg raises), so it was going to be a grind. I'm mostly satisfied with how it went, but I'm also sure that I can do better with more training.
Wednesday
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, 5 towel pull ups
I had a conscious focus on locking down my lats and activating my chest during the one-arm push ups, which seemed to help my performance. I seem to always lag on pectoral development compared to other major muscle groups, so I'm hoping that concentrating on using them when I'm doing relevant movements will help reset some of my muscle memory to correct that.
Friday
Type: As Fast As Possible
5 sets of:
5 Pull Ups
10 Push Ups
15 Prisoner Squats
Time = 5:00
Bonus: 10 bridges
The return of an old classic (though admittedly I had planned to do more sets until it just took forever to get my mind into the right framing when it came time to do the workout). I know I used to be able to beat the five-minute mark on this routine, but I also realize that I used to have sloppier form due to bad pelvic alignment, so I'm not going to get caught up in comparing completion times to the past. Averaging one minute per set is a fine place to be, in my mind, and while I believe I can improve on it, I'm going to take the win for now.
Saturday
Type: As Fast As Possible
7 sets of:
7 Pull Ups
7 Bridges
Time = 6:15
Bonus: 1 pull up, 1 bridge, 5 SEAL burpees
I'm pretty happy with this result. Again, while I've done this challenge faster in the past, I haven't ever done it this fast with my present form, so direct comparison is meaningless. I could've done better (I went into the final set at about 5:00, so that last set was roughly 50% slower than the average time of the previous six), but more training should address that in due time.
