Workout Recap - Week of September 12, 2021
This week was a hard course-correction in favor of doing more timed workouts. I went slightly on the light side with the individual workouts to check how my body would respond to them, and while there was certainly some DOMS to deal with, I was mostly satisfied with how it went. Pending any surprises, I expect next week to settle where I want things to be going forward.
Monday
Type: As Fast As Possible
5 sets of:
5 Pull Ups
5 Burpees
5 Bridges
20 Mountain Climbers (each side)
Time = 7:15
Bonus: 11 breath isometric flexed hang
This was meant to emulate my old weekend challenges, with a little reduction in intensity, and I think it met its mark. The completion time was nothing remarkable, but that'll improve as I get into the grind again.
Tuesday
Type: As Fast As Possible
3 sets of:
21/15/9 Prisoner Squats
21/15/9 Diamond Push Ups
21/15/9 Straight Leg Raises
Time = 6:00
Bonus: 4 handstand push ups
Coming on the heels of the previous workout, I felt this one in my thighs and hips. Still, I survived, which ought to help rebuild some foundation to push harder next time.
Wednesday
Type: Pass/Fail
Close Handstand Push Ups - 1 set of 16 (pass)
Isometric L-Hang - 1 set of 30 breaths (fail, 25+5)
Shrimp Squats, both hands behind me - 1 set of 10, each side (pass)
Bonus: 4 sets of 3 plyometric push ups
Hip flexor fatigue caught up with me here. I'm glad that I was able to circle back and hit the mark I'd wanted eventually, and it's good to have evidence that I am pushing myself.
Friday
Type: As Fast As Possible
3 sets of:
11/8/5 Pull Ups
11/8/5 Burpees
21/15/9 Mountain Climbers (each side)
Time = 4:45
Bonus: 6 handstand push ups
My main goal here was to test how I could handle increased reps per set of pull ups and burpees than I've been doing lately, and I mostly liked the results. I did have some struggles with both of them, which isn't ideal, but it's given me a gauge of what to aim for going forward.
Saturday
Type: As Fast As Possible
3 sets of:
10 Pull Ups
20 Push Ups
50 Speed Rows (each side)
30 High Knees (each side)
Time = 8:00
Bonus: 4 burpees
I'm pretty happy with how this went. Sure, I needed a few pauses during the pull ups and push ups in the second and third sets, but they were brief enough that the completion time was in the ballpark of where I'd estimate it would've been during my previous peak performance. Seeing that my journey to improve seems to be a realistic one is important.
