Week B25

SimpleFit, Level 6, Day 1

Monday, November 14, 2016

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

1. 3 Pull-Up
2. 6 Push-Ups
3. 10 Air Squats

Result

Rounds: 19 (63.2s/round) (-1 cf. Previous, -5 cf. PR)
Reps: 57 Pull-Ups + 114 Push-Ups + 190 Air Squats = 361 (3.3 s/rep)

After Saturday's Day 3, which was a dreary slog, I posted some questions about how to make Day 3 more successful. The advice I got (Thanks Neil. Thanks Steven.) had me thinking the best option was to do DEAD-HANG pull-ups, instead of the do-whatever-I-want-to-get-to-the-bar–style pull-ups I have been doing for years.

This is a big change. A change for my body—yes—but more of a change for my mind, which expects my workouts to feel a certain way and yield certain results. The change may stick. It may not.

19 rounds with dead-hang pull-ups compares favourably to results achieved with the old anything goes form. Not bad.

SimpleFit, Level 6, Day 2

Thursday, November 17, 2016

Level 6, Day 2 consists of 5 rounds of:

1. 6 Pull-Ups
2. 19 Push-Ups
3. 32 Squats

Time

• Round 1: 1m17s
• Round 2: 1m11s
• Round 3: 1m40s
• Round 4: 1m15s
• Round 5: 1m17s

Total: 9m0s (+1m09s cf. previous, +1m26s cf. PR) (108 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.89 s/rep)

I did DEAD-HANG pull-ups today, and, as expected, it slowed me down.

SimpleFit, Level 6, Day 3

Saturday, November 19, 2016

Level 6, Day 3 consists of 1 round of:

1. 32 Pull-Ups (0-4-3-2-3-2-2-2-2-2)
2. 64 Push-Ups (24-10=10-7-6-4-3)
3. 64 Squats (32-16-16)

Time: 11m12s (+37s cf. Previous, +2m8s cf. PR)
Reps: 32 Pull-Ups + 64 Push-Ups + 64 Air Squats = 160 (4.2 s/rep) (Previous: 3.9 s/rep )

Per Day 1 and Day 2, today’s Day 3 was done with DEAD-HANG pull-ups, yeilding a time only 37s slower than last week (though it was a full two minutes and 8 seconds slower than my PR).

My form was not perfect, but was still pretty darn dead-hangy.

Week Over Week

Over the whole week, I did 806 reps, in 2,412 seconds, or 3.0 s/rep.

Last week, I managed 882 reps, in 2,306 seconds, or 2.6 s/rep.