Workout Recap - Week of July 17, 2022
Some good news this week, in that my left shoulder is feeling better. It isn't quite back to normal yet since there are a few times per day that I get a moment of odd discomfort until it cracks, but it's been responding well in terms of performance as I've been ramping up the workload on it, so it's likely some sticky fascia that I can work through until it resolves completely.
In other fitness-related news, I should be starting classes at a Muay Thai gym this coming week, so these recaps will be going through some change. I'm not sure exactly how things will look going forward (a lot depends on how well my body recovers between classes), but just because I'll be scaling back on the calisthenics that I've been doing doesn't mean I'm going to be slacking off on my actual exercising.
Finally, as has been the case for the past few months, a medical appointment made me cut down to only four workouts this week. That'll be another little complication to figure out with the Muay Thai training, but I'm sure I can find a way to sort things out.
Sunday
Type: Pass/Fail
Uneven Pull Ups - 2 sets of 7, each side (pass)
Pistol Squats - 2 sets of 6, each side (pass)
Hanging Straight Leg Raises, with hip twists - 2 sets of 6, each side (pass)
Bonus: 4 sets of 3 two-way suicide jumps, 10 Tyson push ups
A slight shuffling of which movements I was doing together to go easy on my shoulders with this routine. Feeling good so far. Also, I really don't understand why I'd ever want to do Tyson push ups instead of burpees, unless perhaps I was looking for something to build up to doing those.
Tuesday
Type: Pass/Fail
Handstand Push Ups - 2 sets of 15 (pass)
Bridges - 2 sets of 15 (pass)
Diamond Push Ups - 2 sets of 20 (pass)
Bonus: 4 sets of 3 two-way suicide jumps, 4 tuck jump burpees
Gradually increasing the load on my shoulders, and the left one continues to respond well.
Wednesday
Type: As Fast As Possible
2 sets of:
40 Prisoner Squats
30 Push Ups
20 Hanging Knee Raises
10 Pull Ups
Time = 8:45
Bonus: 5 shrimps (each side)
I wanted to get back to working against a clock, so what better than doing two rounds of Al Kavadlo's Century? Getting through each set in less than half the time necessary to pass PCC test feels good.
Saturday
Type: Pass/Fail
Uneven Pull Ups - 2 sets of 7, each side (pass)
Stand-to-stand Bridges, one wall touch on the way up - 2 sets of 6 (pass)
Archer Push Ups - 2 sets of 10, each side (pass)
Bonus: 4 sets of 3 full-body pop-up push ups, 10 shrimps (each side), 7 burpees
And continuing to get back to my usual shoulder workload. Could I have done one-arm push ups? Probably, but I didn't feel entirely confident about it, so I saw no harm in working through a progression step instead of going all the way to that in a single jump.
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