Week B4

SimpleFit, Level 3, Day 1

Monday, June 20, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 2 Pull-Ups
2. 3 Push-Ups
3. 5 Air Squats

Result

Rounds: 26 (46s/round) 
Reps: 52 Pull-Ups + 78 Push-Ups + 135 Air Squats = 260 (4.6 s/rep)


I beat Level 2, Day 3 a week ago, so I moved up to Level 3, this week.

SimpleFit, Level 3, Day 2

Wednesday, June 22, 2016

Level 3, Day 2 consists of 5 rounds of:

1. 3 Pull-Ups
2. 10 Push-Ups
3. 16 Squats 

Time

• Round 1: 43s
• Round 2: 41s
• Round 3: 38s
• Round 4: 38s
• Round 5: 42s 

Total: 03m22s
Reps: 15 Pull-Ups + 50 Push-Ups + 80 Air Squats = 145 (1.4 s/rep)

SimpleFit, Level 3, Day 3

Friday, June 25, 2016

Level 3, Day 3 consists of 1 round of:

1. 16 Pull-Ups (7-5-2-2)
2. 33 Push-Ups (20-5-4-4)
3. 33 Squats (33)

Time: 04m10s
Reps: 16 Pull-Ups + 33 Push-Ups + 33 Air Squats = 82 (3.0 s/rep)

Once again, and happily, I have beaten a level in a week. Having been on this ride before, I know that when I get to Level 5, and every level beyond, I will be living there for a while. In fact, there's a pretty good chance Level 4 will have me for a while. In the meantime, I am happy.

I did the exercises with my usual Day 3 form, which is to say, rushed and poor. Pull-ups had lots of body motion. Push-ups were better; I kept my head up and elbows in, went to full extension (with shoulders rounded)…most of the time. I don't have a good sense of how low I went. I know my chin touched the ground a few times, but were those good push-ups, or were those ones where maybe I droped my head?

Despite doubts about my form, I will move up to Level 4 next week, but I will stay there until I can beat Day 3 with good form. (I hope this isn't a mistake. Maybe the best way to beat L4 with good form is to power through to, let's say Level 6, without worying too much about form, and then come back to Level 4 Day3?)