Sunday 23 December 2018

Week C9

SimpleFit, Level 4, Day 1

Monday, December 17, 2018

As many rounds as possible (AMRAP), in 20 minutes, of:
  1. 2 Pull-Up
  2. 4 Push-Ups
  3. 6 Air Squats

Result

Rounds: 27 (44.4 s/round) (±0 cf. Previous, ±0 cf. PR)
Reps: 54 Pull-Ups + 108 Push-Ups + 216 Air Squats = 378 (3.17 s/rep)

SimpleFit, Level 4, Day 2

Wednesday, December 19, 2018

Level 4, Day 2 consists of 5 rounds of:
  1. 4 Pull-Ups
  2. 12 Push-Ups
  3. 20 Squats

Time

  • Round 1: 45s
  • Round 2: 45s
  • Round 3: 44s
  • Round 4: 46s
  • Round 5: 59s
Total: 3m59s (-36s cf. previous, -36s cf. PR set last week) (47.8 s/round)
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.33 s/rep)

SimpleFit, Level 4, Day 3

Sunday, December 23, 2018

Level 4, Day 3 consists of 1 round of:
  1. 21 Pull-Ups (10-3-2-2-2-1-1)
  2. 41 Push-Ups (17-7-6-4-4)
  3. 41 Squats (34-7)
Time: 5m25s (+37s cf. Previous, +37s cf. PR (both July 2016))
Reps: 21 Pull-Ups + 41 Push-Ups + 41 Air Squats = 103 (3.16 s/rep)

Over the five-minute mark, but time-per-rep is 11.5% faster than my last Day 3 (at the end of October).

I also did an extra pull-up. (Only 20 are required.)

It has been a while since I last did a Day 3 workout. But I felt like doing a Day 3 might have some prophylactic effect against Christmas’ irresistible call to overeat. I find I am less likely to overeat when I am working out regularly (“I'm a guy who works out! I can control my appetite!” says my internal monologue.)

Extra

Hockey ×2

1 comment:

  1. Im rebooting Simplefit too. I did it for years and have been dabbling in other programs. Very inspiring!

    ReplyDelete