Week B12

SimpleFit, Level 5, Day 1

Wednesday, August 16, 2016

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

1. 3 Pull-Up
2. 5 Push-Ups
3. 8 Air Squats

Result

Rounds: 26 (+2 cf. previous, +1 cf. PR) (46s/round)
Reps: 78 Pull-Ups + 130 Push-Ups + 208 Air Squats = 416 (3.0 s/rep)

SimpleFit, Level 5, Day 2

Wednesday, August 10, 2016

Level 3, Day 2 consists of 5 rounds of:

1. 5 Pull-Ups
2. 15 Push-Ups
3. 26 Squats

Time

• Round 1: 52s
• Round 2: 50s
• Round 3: 52s
• Round 4: 51s
• Round 5: 51s

Total: 04m15s PR (-10s cf. previous, -10s cf. PR) (51s/round)
Reps: 25 Pull-Ups + 75 Push-Ups + 130 Air Squats = 230 (1.1 s/rep)

SimpleFit, Level 5, Day 3

Friday, August 12, 2016

Level 5, Day 3 consists of 1 round of:

1. 26 Pull-Ups (20-2-2-2)
2. 51 Push-Ups (30-8-7-5)
3. 51 Squats (32-19)

Time: 04m59s (-28s cf. previous, -27s cf. PR) = 8.6% faster)
Reps: 26 Pull-Ups + 51 Push-Ups + 51 Air Squats = 128 (2.3 s/rep)

Eked my way onto Level 6!

Weeks B10 & B11

Week B10 was a rest week due to renovation work in my “gym”.

SimpleFit, Level 5, Day 1

Monday, August 8, 2016

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

1. 3 Pull-Up
2. 5 Push-Ups
3. 8 Air Squats

Result

Rounds: 24 (-1 cf. previous, -1 cf. PR) (48s/round)
Reps: 72 Pull-Ups + 120 Push-Ups + 192 Air Squats = 384 (3.1 s/rep)


After a week off, I thought I might hit a new PR with my well-rested muscles. WRONG...but not by much.

SimpleFit, Level 5, Day 2

Wednesday, August 10, 2016

Level 3, Day 2 consists of 5 rounds of:

1. 5 Pull-Ups
2. 15 Push-Ups
3. 26 Squats

Time

• Round 1: 53s
• Round 2: 53s
• Round 3: 54s
• Round 4: 50s
• Round 5: 55s

Total: 04m25s PR (+/- 0s cf. previous, +/- 0s cf. PR) (53s/round)
Reps: 25 Pull-Ups + 75 Push-Ups + 130 Air Squats = 230 (1.2 s/rep)

SimpleFit, Level 5, Day 3

Friday, August 12, 2016

Level 5, Day 3 consists of 1 round of:

1. 26 Pull-Ups (17-13-3-3-2-1)
2. 51 Push-Ups (26-5-6-7-5)
3. 51 Squats (30-14-7)

Time: 05m27s (-25s cf. previous, -24s cf. PR) = 7.1% faster)
Reps: 26 Pull-Ups + 51 Push-Ups + 51 Air Squats = 128 (2.4 s/rep)

A much better time. Pull-up form was not great.