Getting Stronger

I almost skipped training today. Waited until late in the afternoon. I got it done.

Movement Prep Giant Sets

1. Assisted Squats 3x5
2. Hip Bridge(Raise) 3x5 
3. Kettlebell Halo 3x5 per direction 35lbs.

Plank 30 secs, 15 secs, 15 secs

8/10 Simple and Sinister

• One Hand Swings 4x10x16kg
• One Hand Swings 4x10x20kg
• Get Ups 4x1x16kg
• Get Ups 4x1x20kg

Cool Down Stretching Super Sets

• 90/90 Stretch 3x30 seconds per side
• QL Straddle Stretch 3x30 seconds per side

I was stiff today. Movement prep was challenging especially squats. But I was warm and loose afterwards. Planks are not getting easier. Prep and planks took 13:00.

The heavier sets of swings and get ups are getting easier. I feel stronger. My shirts are feeling tighter around the arms, shoulders and chest even though I'm not specifically targeting those areas. Sunday is test day, 80 swings in 4 minutes or less followed by 1 minute rest and then 8 get ups in 8 minutes or less. Total time 26:35. Next cycle is 10 sets each, I'll also shave some rest time off for each set.

Normal cool down. Felt good. Was walking better afterwards. Felt really good overall. Cool down took 8:17.

Another Evening Workout

I just couldn't get moving this morning. I got up at 0615 but just couldn't get into workout mode. I should have put my workout clothes on as soon as I got up but I didn't. Oh well. After dropping Miles off at lacrosse practice I came home, changed and got started training.

Performance Preparation

Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1
1 Set of 5 reps Kettlebell Halo w/ 25 lbs.

1 Arm Bar per side, 1 minute each w/ 25 lbs.
1 Superset of 9 reps Push-ups & Australian Pull-ups

Simple and Sinister

• One Hand Kettlebell Swings 10 x 10 x 35 lbs  L, R
• Turkish Get Ups 5 x 1 x 35 lbs per side

Same performance prep but today I added in the superset of push-ups and Australian push-ups. Each time I do them I get one more rep! That's pretty nice progress. Nice and warm when I was done. Total prep time 21:25.

No change up on the kettlebell work. Well, actually I went back to the 45 second rest period between sets of swings whereas I cut that to just 15 seconds yesterday. Everything felt good. My hamstrings and glutes are pretty sore. Total kettlebell time 20:29. Only got 7711 steps yesterday.

Got Up Earlier for Kettlebell Practice

Proud of myself. I only watched the first half of the NBA Finals so I could go to bed early enough to get up early enough to practice kettlebells. Got up at 0615. Was still late for work. Got to do a little better.

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 3 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 4 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 2 x 10 x 44 lbs.
• One Hand Kettlebells Swings 3 x 5L, 5R x 44lbs
• Two Hand Kettlebell Swings 5 x 10 x 53 lbs.
• Turkish Get Ups 1 x 1 x 35 lbs. per side
• Turkish Get Ups 3 x 1 x 44 lbs. per side
• Turkish Get Ups 1 x 1 x 35 lbs. per side

The OS Reset warm up plus the founder exercise took 15:22. Kettlebell practice took just 18:19! I was really cranking through the get ups as I kept same pace for swings. I one more set of one hand swings than last time. I also did one more set of get ups at 44lbs than before.

BTW, I went to my first Tai Chi class in a very long time on Tuesday. Yesterday I did 80 push ups, grease the groove style, during my work day. Today I topped out at 84. This is my 4th day in a row topping 8K steps, and 5th day of the last 7. In fact I've actually gotten over 9K steps 3 times in the last 7 days, once over 10K!

Warm Humid Evening Simple and Sinister

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 3 reps left and right first leading w/ legs then arms
• Rocking - 20 reps
• Crawling - 4 minutes

Simple and Sinister 

• Kettlebell Swings 5 x 10 x 44 lbs.
• Kettlebell Swings 4 x 10 x 53 lbs.
• Kettlebell Swings 1 x 10 x 44 lbs.
• Turkish Get Ups 5 x 1 x 35 lbs. per side

I didn't want to work out. My hips have been pretty achy the last couple of days. But then again I haven't done an OS Rest for a couple of days, nor done my kettlebell practice. I've got to remember that Movement Is Medicine! I feel better now, left hip still hurts some but right one feels good.

I ended up crawling four minutes. I crawled slowly because as I said my hips were aching but I wanted to cover my normal distance. It just took twice as long. Total warm up time 14 minutes.

I wasn't sure I was going to do my kettlebell practice, but I started listening to the Strength Matters Podcast as I was leaving work to help get me in the mood for training. By the time my warm up was done I had listened to an inspiring episode and started in on the interview of Pat Flynn. There was no way I could not train. Plus the OS Reset had loosened me up pretty well.

I did one more set of two hand swings at 53 lbs. than last time. I slowed down on the Get Ups. Maybe it was the heat. The whole kettlebell routine took me 20:05, which was really on 25 seconds longer than Monday but it felt like a struggle during the last 2 or 3 sets of get ups.

I've also gotten nearly 9k steps today as well as doing 52 push ups in Grease the Groove fashion of 13 sets of 4 reps spread through the day.

Walking and FMS Corrective Exercises

Not much to report today. I walked at lunch time. I covered 1.68 miles in 43:24 at a paltry 2.3 mph. It was humid, and I didn't want to get super sweaty. I've walked over 10.5K steps today.

This evening I did my the corrective exercises that were assigned to me after my first Functional Movement Screen. Two exercises gave me trouble tonight, pushups and planks with one hand and one foot raised off the floor. I haven't been doing pushups for a couple of months because I've been trying to let my right shoulder settle down. So, where I was easily doing 15-20 pushups before I struggled to get the prescribed 10 reps tonight. As for the variation of plank I mentioned, I just couldn't hold myself stable so I reverted to the first variation I was prescribed a plank on toes and elbows.

What Is Your Excuse

What is your excuse? It's too cold? It's snowing? You can't afford a gym membership? You can't afford fancy equipment? It's dark? It's too late in the day?

Well tonight in Greenville, SC it is 32°F and feels like 25°F. It is snowing.  I don't have a gym membership. I don't have fancy equipment just some kettlebells and a yoga mat. It is dark. I didn't get home from work until 1930 hours or so. But I got my workout in. What's your excuse.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Turkish Get Ups 5x1x25# (Actually 1 rep per side then a short break before next set.)

I knocked it out in about 38 minutes. My workout timer, Noom Coach,  showed 43 minutes but in the midst of my training it froze and my smartphone rebooted. After waiting for it I had to start Noom and start up my music again. All of that was about 5 minutes.

I felt good despite it being cold, I just layered up. I felt good despite snow blowing in my face. I kept my form tight on the swings. I think in the fourth set my mind wandered a bit. I started thinking about work stuff. I let it go and re-focused on my training.

I got a rep on the TGUs that felt the best I had ever done. I think it was in the third set. Then my last rep in the 5th set was one of the worst I had ever done. So it goes. That is what training is all about. 

Oh, I also got in a walk at lunch, 1.51 miles in 32 minutes. That was about 2.8 mph. I would like to get up to a consistent 3 mph.

CT-50 CT10 Challenge

I had started doing Neila Rey's 30 Days of Change. It's a program focusing on bodyweight exercises and running. As it turned out, even level one was too much for my old, aching joints. So, I made an impulse buy of Tyler Bramlett's CT-50 program. It appears to be a well designed program of exercise progressions. If I can actually make it through this program it should prepare me for a return to Crossfit which is really what I want to do. Also, if I can take 20 pounds off with this program I should be able to run with much less pain.

The first thing to do with this program is do the CT10 Challenge to determine what level I should start on. I was pretty sure I should start on level one of five but I did the challenge to make sure. If I completed more than 400 reps I would need to do the level 2 challenge on my next workout and so on until I reached a challenge where I couldn't do more than 400 reps.

30 seconds per exercise, 4 rounds, 90 second break between rounds.

1. Bodyweight Row          9, 7, 9, 7 = 32
2. Down Dog to Up Dog  10, 8, 7, 6 = 31
3. Jumping Jacks 2            5, 26, 23, 22 = 96
4. Reverse Crunch           10, 10, 10, 8 = 38
5. Kneeling Pushups        10, 9, 9, 9 = 37
6. Face the Wall Squat      7, 8, 7, 8 = 30
7. Sumo Deadlift               5, 8, 7, 8 = 28

Total reps was 292. The numbers for the first round are kinda suspect. I tried to go through the entire round without writing down reps so those numbers are a guestimate. I used a 20 pound kettlebell for the Sumo Deadlifts. We'll see how it goes but I feel good right now. Monday I'll do CT01.

30 Days of Change Day 6

30 Days of Change Day 6 was primarily an active recovery day. Nothing strenuous.

Part 1: Walk 20 minutes.

Part 2: 3 rounds of 5 reps each

Chest Expansions
Calf Raises

Pretty easy. My walk was through my father-in-law's very hilly neighborhood in Aiken, SC. My back was a little tight and my left hip was hurting, but otherwise no issues.

Push-ups and Squats

I got this brief workout from Neila Rey, it is called "Push Squat Repeat." I good just barely get through it. I'm in bad shape after a long layoff and then getting sick again. I've felt well for about 10 days after being sick for 7 days. But as I worked out I could still feel the phlegm in my chest and sinuses. Bummer.

Three rounds:

4 Push-ups
4 Squats
10 Push-ups
10 Squats
4 Push-ups
4 Squats
10 Push-ups
10 Squats
Rest 2 minutes

I did hand release push-ups. Total time was 16 minutes. I feel good that I did it. Hope it doesn't kick the cold or sinus infection or whatever it is back into high gear.

Getting A Little Better

At least I wasn't sore after my last workout. But it was still hard. Did better today. Kept moving, not as much pausing. My max heart rate is 175. My pulse after the workout was 132, which is about 75% of the max. That's a good training rate.

2 Rounds:

1) Bodyweight Squat - 45 seconds, rest 15 seconds
2) Close-Grip Pushups or Kneeling Pushups - 30 seconds, no rest
3) Mountain Climbers - 30 seconds, no rest
4) Jumping Jacks - 45 seconds, rest 15 seconds
5) Total Body Extension - 20 seconds, rest 20 seconds, 20 more seconds

If I can get a workout in on Thursday and Saturday maybe I'll get my ass back in my Crossfit box, Distinct Crossfit next week.

Punishing Ten Minute Workout

I was so sore for two days after my last workout. It's amazing how quickly the body can decondition. I should have worked out before today but at least I got it in. Twice a week is better than none a week!

2 Rounds:

1) Bodyweight Squat - 45 seconds, rest 15 seconds
2) Close-Grip Pushups or Kneeling Pushups - 30 seconds, no rest
3) Mountain Climbers - 30 seconds, no rest
4) Jumping Jacks - 45 seconds, rest 15 seconds
5) Total Body Extension - 20 seconds, rest 20 seconds, 20 more seconds

I've got to push myself more. Forty-five or thirty seconds is nothing. I should be able to move continuously through all of these movements. I did this workout outdoors and barefoot. I'll do better on Monday.

Row Burpees Jumprope How Hard Can It Be

Barely made it to the box in time to change. No time for extra warm up before the start up.

Reps
Courtesy of the 5:30am-ers

Startup
AMRAP 6
5 situps
20m run

WOD
'The Ghost'
6 rds
1:00 row for cals
1:00 burpees
1:00 dubs
1:00 meditate (rest)

Finisher
Stretch & roll

So the start up was As Many Rounds As Possible in 6 minutes of 5 situps and 20M runs. I didn't keep track of my rounds. The last two rounds I know my abs were cramping up something fierce.

The WOD was "The Ghost". It looks easy but it was HARD. You're trying to get as many reps as possible of each exercise in a minute. What made it even worse is my woeful competency with the jump rope. I've just got to work on my jump rope skills outside of the gym. I only got 154 reps total. I should have take a picture of my tally that I wrote on the floor w/ chalk so I would know reps of each exercise. I finished up with my normal Prasara Yoga cool down since no specific stretches were prescribed.

I'm crazy sore from all of the push ups and pull ups yesterday. You've got no idea until you do that many reps of push ups and pull ups how much those moves involve your abs. So my entire upper body and core are just fried. I wanted to do the squats I missed Monday but Coach Derrick says tomorrow will be a tough leg day so I let it slide.

Push and Pull

No Intu-Flow just a little extra shoulder mobility with PVC pipe and lacrosse ball before the start up.

Start up
4 rounds
5 Inch Worms
Row or Air Dyne 10 calories

Strength
Strict press
Week 3
Pull your chart(see coach for loads)

Metcon
15-12-9 (7 min time cap)
Pull up
Push up

Rest 2 mins

12-9-6 (7 min time cap)
Chest to bar pull up
Hand release push up

Rest 2 mins

9-6-3 (7 min time cap)
Bar muscle up
Handstand push up

Or choose to do the following as a mod

18-12-6 (7 min time cap)
Box dips
Decline push up

Finisher
2 min plank hold
Stretch

It is pretty amazing that I'm still strong even though I haven't worked out with heavy weights until just a month ago. My sets on the strict press today were 5@120#, 3@135# and then 7@150#. A younger guy I was lifting with who has been training for months only got 6@155#.

Then the metcons. I did jumping pullups. I should probably start using the band next time we do pull ups. I finished both of the first two metcons in under 4 minutes. I don't recall the exact times, I'll have to look at the board in the box when I go back tomorrow. The push ups in the first metcon were crazy hard! For some reason the hand release push ups in the second metcon were easier.

I can't do muscle ups yet so I did the box dip/decline push up version of the third metcon. My arms were wasted. I did the box dips unbroken but I could only do 9-6-3 of the decline push ups. I couldn't hold the plank for two minutes straight but I got a total of about 2:30.

Filthy Fifty

Once again I barely got to the box in time to change let alone do my extra intu-flow warm up. I almost skipped today's workout. I knew it was going to be hard but I told myself I wouldn't skip WODs that hit my weaknesses. The really weak parts for me would be the burpees and double-unders at the end. Yesterday we did a total of 24 burpees in 3 rounds of 8 during the warmup and that was hard enough. I also talked to my daughter Gabrielle and she encouraged me not to skip. Also, I was supposed to be working out with Tyrone at the 1715 class but he didn't SHOW UP!

Start Up
2rds
50 Jax
10 Plyo
10 Pass Through
10 Halo ea. side

WOD
'Filthy Fifty'
50 Box Jumps 24/20
50 Jumping Pull-ups
50 Kettlebell Swings 35/20
50 Walking Lunges
50 Knee to Elbow
50 Push Press 45/35
50 Back Extension
50 Wall-balls 20/14
50 Burpees
50 Double-unders

Finisher
Stretch

The warm up warm up definitely got a light sweat going. Only problem was I could feel some little twinges in my left knee during the jumping jacks (jax) which is odd as it hasn't been bothering me. Anyway, I made it through the warm up.

I decided step-ups to the 20" box would be a better option for me today after trying a couple of jumps as we were setting up for the Filthy Fifty. I checked with Coach Ryan and he said that would be an acceptable scale. I got through the jumping pull-ups and kettlebell swings using the Rx 35# bell in sets of 10. Walking lunges were kinda hard. By this time I was breathing like an old steam locomotive. Plus my left knee still wasn't happy and my hip flexors have been tight for a week.

I couldn't quite do Knee to Elbow and had to do hanging knee ups bringing my knees above the waist. I did sets of ten to 40 when my abs started cramping up. I finished it with 3-3-4 to get to 50 reps. I was able to crank through the push press in sets of 10 reps. Back extensions sucked. I was trying to be careful of my "delicate" back. I haven't done these in ages. I was surprised by how much my hamstrings were involved. Perhaps I didn't have the machine adjusted properly. I didn't stick to a sane rep scheme, I just made it through anyway I could. By this time I was pouring sweat.

Wall balls I did in sets of 5. I really had to focus on squatting low which of course makes my left hip hurt. And finally the burpees. I was so tired and my shoulders were so beat down that I could only do 2 or 3 reps at a time. This really, really sucked but somehow I did 50 reps. I asked Coach Ryan if there was a time cap in the middle of them but he said just keep going. Finish it up. I was hoping he would cut me off before the jump rope.

I can't do single unders consistently let alone double unders. I kept trying and was occasionally able to string together 2 or 3 single unders in a row. I stopped at 50 but I had so many missed attempts that it was probably close to the called for 100 single-unders for those who can't do double-unders. I finished in a woeful 46:38. After a few minutes to recover, I did my Prasara Yoga cool down as the finisher called for stretching.

Leg Day

How many squats can you do? There were about 200 squats hidden in todays WOD. See if you can find the hidden squats. Oh, I did get to the box and changed in time to do most of my Intu-flow warm up prior to the official start up.

3rds
5 med ball cleans
5 box jumps
10 jing jangs

Strength
Back Squat
Week 2
Refer to your chart

Metcon
5 rounds of:
20 squats
10 burpees
5  powerclean 155/95

Finisher
100 knee tap crunch
Stretch

The back squat strength work was 3x3x200#,230#,260#. The last set was supposed to be max reps but my back kinda cracked in a weird way so I stopped. My legs probably were up for several more reps but I decided to play it safe.

I had loaded up my bar with 135# for the Metcon and was contemplating doing the Rx 155# but Ty suggested I use 115#. Great suggestion, that was plenty heavy enough as I haven't been doing power cleans. I never would have made it through with the heavier weight.

I made it through the 100 knee tap crunches in sets of 10 with just a pause to catch my breath a little. No extended breaks. No major cramping of the abs this time. I didn't really stretch out. I just wanted to get home to a shower, food and ICE for my back. Oh, I also spent a little time on my inversion table, too.

A Crossfit Card Game

Hooray! I went to Distinct Crossfit on a Saturday morning! Last weekend I was in Lexington, KY for a wedding. The previous weekend was the Greenville Games. I'm not sure why I didn't go on Saturday 19 July 2014. I started this Crossfit journey on 18 July 2014. Oh well.

After a start up of halos, pass throughs and good mornings with PVC pipe, we played a Crossfit Card Game.

So, the way it worked was as follows. For a total of thirty minutes every time someone drew a spade we had to do burpees equaling the number on the card. Drawing clubs meant wall balls, diamonds meant pull ups and hearts meant Ground To Over Head with a barbell plate. My weight for the latter was 45 pounds. I did the low reps pullups w/ a band and did jumping pullups for the high reps. If we drew a face card that meant doing 11 reps. Aces meant a 400M run, however Coach Lindsay suggested I do 200M.

So, we did a total of 45 burpees, 47 wall balls, 38 pull ups and 46 GTOH. Alyssa and I did an extra 11 GTOH as I drew the king of diamonds just before the 30 minute time cap came up. We ran three times, so I got 600M of running. Any time we drew a joker Coach Lindsay had to do what we wanted. And we drew both. Alyssa had Lindsay do 11 unbroken pull ups. I had her do 11 burpees. After sitting around a while I finished up with Prasara Yoga for about 16 minutes.

Getting Better at Running

I looked at today's workout and it was basically the Helen W.O.D. with Hand Release Push Ups (HRPU) substituted for pull ups. I didn't want to go but I did. I got to Distinct Crossfit in time to do my normal Intu-Flow warm up.

I only did 2 rounds of the startup. I didn't notice the 3 rounds line and after my first round was dicking around looking at the leader board, then I noticed people were still going through the startup exercises. I jumped back in but didn't have enough time to complete the third round. But I was sufficiently warmed up for the W.O.D. thanks to the Intu-Flow.

Start up
3 rounds
10 cal ride Airdyne
10 PVC goodmorings
10 PVC Over head squats
5 Downward Dog to Upward Dog

W.O.D.
3 RFT
400m run
21 KBS (53/35)
12 HRPU

Goat work(8-10 mins)
Choose one
Pull ups/chest to bar/mu skill
Rope climb wrap
Pistols
Double unders

Finisher
50 leg ext to hip raise
Smash/roll sore muscles

I did the W.O.D. in 15:46. That was a huge slice of time off my first Helen, which was 23:40. Nearly 8 minutes better!  Shoot just one week ago it took me 15:35 just to run 1600M. Thanks to Lindsay Decken for coming out to run my final 400M with me. She was finished way ahead of me and could have just waited at the box, but she came back out. Having her along really helped though I did have to walk some on the uphill stretch headed back to the gym.

I worked on jumping rope again for my skill work. I should probably work on some other skill next time we have Goat work. and just work on my jump rope on my own time daily. The leg ext to hip raise was a killer. I got 10 reps to start, though my reps were probably poor compared to other folks. The I did sets of 5, thens sets of 2 and finished up w/ 3 sets of 3 to get 50 total reps. I thought I wasn't going to be able to get up and walk my abs were so tight. But I managed after lying on the mat a bit then doing some upward facing dog again to stretch my abs. I didn't have the energy for my normal prasara cool down plus it was almost 1930.

Three workouts in a row! Better running and 5 pounds heavier on my kettlebell swings! Hooray!

Basics Take Three Week One Day Two

Two workouts as planned. But I'm about to shake things up. Stay tuned!

Intu-Flow Warm Up & Extra Shoulder Mobility: 13:00

PLAN:

5 rounds with 120 seconds rest between rounds.

Assisted Chin-Ups 3, 5, 4, 1 (Negative), 1 (Max Hang/Negative)
Push-Ups 3, 4, 2, 3, max (at least 4)
Air Squats 5, 5, 3, 5, max (at least 5)

ACTUAL:

5 rounds with 120 seconds rest between rounds.

Assisted Chin-Ups 3, 5, 4, 1 (Negative), 1 (Max Hang/Negative)
Push-Ups 3, 5, 2, 3, 9
Air Squats 5, 5, 3, 5, 14

Time: 11:45

ABS:
Myotatic Crunch 1 x 10
Cat Vomit Exercise 1 x 10

Total Time: 19:15

Prasara Yoga cool down: 15:20

Good workout. Not very much volume but at least I was moving right? I'm going to shelve this routine for a while and start working out at Distinct Crossfit on Thursday. Wish me luck!

A Week of Vacation and ...

A week of vacation and a week back at work. Nearly three weeks without working out, in fact 18 days. How does this happen?

On another note, I really want to do CrossFit but my body feels so fragile. Just walking around NYC for hours often had my hip and low back aching. Anyway, back to week 1 day 1 of my Chin-ups, Push-ups and Squats program.

Intu-Flow Warm Up Plus Extra Shoulder Mobility: 11.5 Minutes

PLAN

Assisted Chin Ups 5 x 3, 4, 3, 1 negative, 1 max hang & negative
Push Ups 5 x 2, 3, 2, 2, max (at least 3)
Squats 5 x 3, 4, 3, 3, max (at least 5)

ACTUAL

Assisted Chin Ups 5 x 3, 4, 3, 1, 1
Push Ups 5 x 2, 3, 2, 2, 7
Squats 5 x 3, 4, 3, 3, 10

Time 12:35

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time:

Prasara Yoga cool down: 15:00

So, I got it in. Since I went almost three weeks w/o a workout I dropped back to week one level one day one of my program again. I've got to stop doing this. All in all a good workout.

I took two minutes rest between rounds of chin-ups, push-ups and squats. I took two minutes between the last round and the ab exercises and two minutes between ab exercises. It's hard to get warmed up with such low reps on push-ups and squats. I focused on form. Got a nice arm pump from chin-ups and push-ups.

Tomorrow I'll do some walking and Intu-flow. I'll try to make sure I get up and move regularly at work, too.

Back to Basics Week Three Day Two

Starting week three of my back to basics routine.

Intu-Flow Warm Up:

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 6, 5 (Australian), 6, 5 (Australian), 1 (Max Hang/Negative)
Push-Ups 10, 12, 8, 8, max (at least 12)
Air Squats 13, 16, 11, 11, max (at least 16)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 6, 5 (AUS), 6, 5 (AUS), 1 (Max Hang/Negative)
Push-Ups 10, 12, 8, 8, 12
Air Squats 13,16, 11, 11, 16

Time: 17:00

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 26:12

Prasara Yoga cool down: 15:00

Again, I goofed off for a long time after I got home from work. Also, I got home late from work. But now that I'm done I feel great.

Twenty-three reps of chin-ups versus twenty-one last time. Did a little better on my max-hang/negative rep. In my prior workout I did a total of 45 push-ups with a max set of 9 reps. Today I did 50 total push-ups with a max set of 12. Actually, I only got 8 full, regular push-ups then I cranked out 4 more reps on my knees. The increased volume in the first four rounds really wiped me out for the max set.

I had similar results on the air squats. Last time I had 62 reps leading up to a max set of 13 reps for a total of 60 reps. Today I had 51 reps leading up to a max set of 16 reps and a total of 67 reps. I may have been able to do a few more better figured discretion was the better part of valor.

Forgot to do my extra shoulder mobility movements prior to my Intu-flow warm ups. REst between rounds was two minutes. I kinda lost track of time between the last round of calisthenics and the ab work. May have been 3 minutes. I also think my rest between one of the main rounds was a little longer than normal, too.

Big calorie burn, 724 calories! I also did one round of Neila Rey's Unplugged Workout at the office today.