Workout Recap - Week of September 19, 2021
I'm mostly happy with the form of this week's workouts. I swapped doing a timed workout on Saturday to a pass/fail for reasons that aren't important, but otherwise, it was mostly back into the old groove.
Sunday
Type: Pass/Fail
Uneven Pull Ups - 2 sets of 5, 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 13, each side (pass)
Bonus: 3 suicide jumps
Good grinding, and a return to explosive bonus movements to go along with them. I could've done more with the latter, but I didn't want to land on my face for being too impatient.
Tuesday
Type: As Fast As Possible
4 sets of:
20 Prisoner Squats
15 Bridges
15 Straight Leg Raises
30 Mountain Climbers (each side)
Time = 11:15
Bonus: 4 spider push ups (each side)
Now this was closer to where I want my timed workouts to be when I'm aiming for sustained intensity. I was sucking some serious wind by the end of it, and that felt great.
Wednesday
Type: Pass/Fail
Close Handstand Push Ups - 1 set of 16 (pass)
Isometric L-Hang - 1 set of 30 breaths (pass)
Shrimp Squats, both hands behind me - 1 set of 10, each side (pass)
Bonus: 4 sets of 3 plyometric push ups
Completing this workout with clean grades is good evidence that I recovered well from the previous day's. That's something that I was a little hesitant about testing (while I'm not old yet, I'm obviously older than I was a few years ago), but it was something I'd have to feel out at some point.
Friday
Type: As Fast As Possible
3 sets of:
11/8/5 Pull Ups
11/8/5 Handstand Push Ups
21/15/9 Prisoner Squats
Time = 4:15
Bonus: 7 chin ups
This time around, I used Friday to test how I'd handle an increased emphasis on upper body work. There was a little tightness in my right forearm at the tail ends of the first two handstand push up sets, but it was pretty minor, so I think I'll be safe to push harder on that front in the future.
Saturday
Type: Pass/Fail
Uneven Pull Ups - 1 set of 7, each side (pass)
Stand-to-stand Bridges, one wall touch on the way up - 1 set of 8 (pass)
Archer Push Ups - 1 set of 18, each side (pass)
Bonus: 3 two-way suicide jumps
The first try at two-way suicide jump was a mess, and I was fortunate to land on my feet. Once I started focusing on tucking my legs in as hard as I could, though, they went pretty smoothly. I still did each one on its own to make sure I wouldn't let that focus slip in the pursuit of speed, but once the old muscle memory comes back, I should be in the clear.
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