Working out at home

So I had missed a couple of days and knew I had some making up to do - but I didn't have a gym available. I had spent the last couple of days working on my hand stand push-up, including moving from head to floor to a raised 5" or so platform.

Today, I decided I needed a metcon workout - so I put together what bodyweight exercises I could and came up with the following:

50 HSPU (head to floor)
100 push-ups
150 air squats

I then cleared out a spot on the wall and started my HSPUs. These are tough - especially after 25 or so. Toward the end, I was doing these in increments of 3, 2 or even 1 - but my ability to get on the wall as well as push them out has greatly improved.

I finished the set of 50 in 11:09 and then moved into the push-ups. As I had hoped, the HSPUs were harmful enough to those general muscles that it made the push-ups more difficult than normal - knocking out only 40 in the first set and 20 in subsequent sets. I finished these at 15:40 - 4:31 total for the push-ups. I then moved into the air squats, which were harder than I expected, since I hadn't done much leg or abs, etc. to have an adverse affect - but I was very fatigued and winded from the HSPUs and PUs - so I finished these in 5:10 at 20:50.

This was more work than I had originally expected, which I am glad about!

Another brutal workout

So today I did a workout from 11/21 on the main site:

For time:
21 Hand Stand Push-ups (HSPU)
400m run
21 weighted pull-ups - 20# (WPU)
15 HSPU
400m run
15 WPU
9 HSPU
400m run
9 WPU

I warmed up with a nice easy 800m run - 4:52 and did some other easy exercises:
5 pull-ups
15 sit-ups
15 push-ups
15 squats
10 dips

I then moved into the workout. I've only just started doing HSPU - having cleared out a wall in my bedroom to kick my feet onto - I did about 200 over the course of the weekend, so I felt pretty prepped for this, despite that my lats and triceps were still a little bit sore.

So I found a spot in the gym to kick up on the wall (note to self - next time I can do it on the nautilus machine in the middle of the room - less chance of kicking my feet through the wall, and there is nothing above it to obstruct me).

So I started off with 10 HSPUs, rested and then kicked up and did 6 more, another rest and 5 to finish out. I'm inconsistent still getting up on the wall, which I need to workout - at least twice in the first round I had trouble getting all the way vertical kicking up and had to try again - wasting precious energy.

I then jumped on the treadmill and cranked it up to 12MPH for the run - finishing the 400m in 1:22.
I then grabbed my 20# weight with my feet and proceeded into the weighted pull-ups, knocking out 10-6-5-5. I managed to figure out how to kip with the weight, which made things easier. I finished the first round at 6:37. This looked pretty promising, since the remaining rounds should be shorter. I was aiming for 15-20 minutes total.

However, then I got into the second set of HSPUs. These were brutal. I knocked out 8 - then had a bit of trouble getting up onto the wall, I eventually got 1 more out free standing, without ever hitting the wall, but hitting vertical before falling back over, I managed to squeeze one in. I then tried, fruitlessly to kick up at least 6-7 times before finally catching a break. This was brutal, as it killed my arms, legs, and abs - and kept me in a position (arms shoulder width apart in front of me, one knee to my chest and one leg out behind me) that kept me from adequately catching my breath - while simultaneously straining a large collection of muscles.

Once I did get up, I only got 3 more in - but had less trouble getting up the next 2 times to knock out 2 and then 1 last HSPU.

I moved to the treadmill and knew I had to go slower as I was breathing a lot harder than the first round. I ran at 10 MPH and finished in 1:35 - barely finishing that.

I moved back into the pull-ups knocking out 5 at a time for the first 2 rounds, then 4 and 1 - finishing at 17:50. Wow.

I dreaded getting back into the HSPU position and knew I had to do something smart to make it through. It took me again, 2-3 attempts to get on the wall. I tested my stamina at 5 reps, and kept going - knowing my best chance was to knock out all 9 - which I somehow managed to do.

I jumped on the treadmill at 11MPH - but kicked it up to 11.5 and half way through. I finished this in 1:31. It took me 3 more rounds of pull-ups to finish out at 22:41.

This workout was killer. Loved every second of it - and I am sore all over from it. The sprints certainly didn't help the leg pain from the burpees/squats the day before. I guess I'll need to work on getting into position on the HSPU!

Go hard or go home!