pierinifitness
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I do burpees, then I drink slurpees
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Post by pierinifitness on Jun 17, 2021 15:08:43 GMT
Burpees x 100 Summer 2021 Countdown #17 - Thursday, 6/18/2021 Burpees x 100 in 14:44 - today was another gentleman's burpees workout pace doing burpee x 100 with final 10 burpees completed in 0:55. This means the average of the other burpees was burpees x 10 was 1:32 or about 0:02 slower than yesterday.
Did workout at park at 6:15 am with temperature of 91F degrees. It's supposed to be 111F degrees today.
Just for kicks, after my burpees workout, I did a single set max reps bar dips test at home. Checking my records, the last time I did bar dips was exactly five months ago on 1/17/2021. That day I did a single set max reps test and did 23 bar dips. Today I did 21 bar dips which isn't bad for a five month sabbatical. I haven't done bar dips or any KB work in a long time due to some wrist issues. So, I'm pleased with today's test results.
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pierinifitness
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I do burpees, then I drink slurpees
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Post by pierinifitness on Jun 18, 2021 14:30:11 GMT
Burpees x 100 Summer 2021 Countdown #18 - Friday, 6/19/2021 Burpees 5 then walk EMOM x 28 rounds then burpees x 10 in 0:51 total 150 burpees in 28:51. Did workout at 6:13 am with temperature of 82F degrees. Supposed to be 111F degrees today.
This is a workout I've done in the past and have wanted to do again for some time. Today was the day and it was another variation of a gentleman's pace burpees workout. I'm going to start doing this at least once a week as a volume workout. A couple years ago I got as high as EMOM for 60 minutes or 300 burpees. Again, once a week is sensible and this workout is akin to a long and slow run in a running workout scheme. I like it. I also made some change today to my burpees form, doing them the way a lot of highly-experienced YouTube burpees practitioners do - start with a toe touch, then do a rocking chair, then proceed with the rest of the burpee, come up to a toe touch position and then do the jump. What I like about this is there is more natural breathing with each of the extra steps and coming up to a toe touch before doing the jump is better for avoiding quad fatigue from the jump. I'm going to do my burpees this way moving forward.
Today will be fourth straight day swimming at the pubic pool. I'm off to a good start getting a return on my $35 pool pass investment.
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pierinifitness
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I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Jun 19, 2021 14:57:01 GMT
Burpees x 100 Summer 2021 Countdown #19 - Saturday, 6/19/2021
Burpees x 100 at a gentleman's pace except I sprinted to the finish for the last 10 burpees. My time today was 16:15 and I completed the last 10 burpees in 0:37 which is a good finishing time for me. Did workout at 6:20 am with temperature of 82F degrees. Supposed to be 111F degrees again today. I didn't have any gas in my burpees tank today. Perhaps yesterday's 150 burpees and four days of swimming plus the Arizona summer heat contributed to this. This concludes my Summer 2021 Countdown of burpees x 100 but I'm going to continue doing burpees at least three days a week and maybe more. I want to get back to some KB work, probably swings initially as I still have some wrist issues. We'll see. Thanks for viewing, have a great summer. Pierini Fitness signing off. No gas in my tank today but managed some decent jumps with my burpees.
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Michael
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Post by Michael on Jun 21, 2021 23:54:24 GMT
Good Job!
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pierinifitness
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I do burpees, then I drink slurpees
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Post by pierinifitness on Jun 22, 2021 3:19:18 GMT
Thank you. Started a 4-week burpees training program patterned after a 4-week running program to improve one mile time. So my burpees journey continues but I'll be keeping those details offline. Appreciate your forum support.
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Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Jun 22, 2021 17:33:01 GMT
Would you be willing to share the outline of that program?
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pierinifitness
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I do burpees, then I drink slurpees
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Post by pierinifitness on Jun 22, 2021 18:16:49 GMT
Would you be willing to share the outline of that program? Michael, it's an Excel worksheet. Let me create a PDF and I'll email it to you. I'll do it later because I'm doing chores and then going swimming.
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Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Jun 22, 2021 20:51:52 GMT
Thanks, Pierini, appreciate it.
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pierinifitness
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I do burpees, then I drink slurpees
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Post by pierinifitness on Nov 2, 2021 1:21:10 GMT
OK, I'm going to chronicle my test drive of this program, following it as prescribed starting based on a 5 rep max rep effort for a set. I can do more than 5 at the moment but did not test myself to see what my actual number is. I'm guessing 8 to 10 reps doing them the way I've recently done them. I haven't done pull-ups since 8/5/2021 which is longer than I thought. That last pull-up workout was actually a combination with burpees, I did 50 pull-up burpees in 9:28. This is doing a burpee than jumping up and grabbing the pull-up bar and doing one pull-up for one rep. Prior to this, I was doing 100 pull-ups workouts, generally alternating pull-ups and chin-ups for 5 reps and then walking a lap at the park taking about 2:30 to 3:00 per round. Probably the last time I did a single set max reps effort I did 10-12 reps, too lazy to look up. Since I'm starting with an assumed 5 rep max, I'm going to do my pull-ups with a full hang at the bottom and a slow 3-count pause at the bottom before doing the next rep. This takes out any reflex action available from doing them the way I normally have done them. They'll be harder this way. I'll rest 3 minutes between rounds. Here's an explanation of the program: gilltrainingsystems.com/russian-fighter-pull-program/#:~:text=Lessons%20Learned%20From%20Russian%20Fighter%20Pull-up%20Program%201This is what I did today for day #1. 5-4-3-2-1. Again, a dead hang at the bottom with a slow 3-count during the hang definitely makes them harder I'm guessing if I was going for a max reps effort doing them this way today, I'd complete 6-7 reps. Again, it's been a long time since I've done pull-ups and I'm definitely sporting some rust. But, I was able to complete this day #1 without any extreme difficulty and all reps were with great dead hang and slow 3-count pause at the bottom form. Tomorrow will be day #2.
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pierinifitness
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I do burpees, then I drink slurpees
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Post by pierinifitness on Nov 2, 2021 16:12:57 GMT
Day #2 5-4-3-2-2.
Rested 3:00 between rounds.
Full bottom hang for 3 count for all reps. For last 2 rounds, 3-count hold at the top and then 3-count hang at the bottom.
All reps were clean and good. Nothing else to report.
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pierinifitness
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I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 3, 2021 17:10:19 GMT
Day #3 5-4-3-3-2.
Rested 3:00 between rounds.
Full bottom hang for 3 count for all reps. For last 2 rounds, 3-count hold at the top and then 3-count hang at the bottom.
All reps were clean and good. Nothing else to report.
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stuke
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Post by stuke on Nov 3, 2021 19:55:06 GMT
Day #35-4-3-3-2. Rested 3:00 between rounds. Full bottom hang for 3 count for all reps. For last 2 rounds, 3-count hold at the top and then 3-count hang at the bottom. All reps were clean and good. Nothing else to report. Never really tried very slow, or long hilds at top or bottom. I think I will give it a go, reduce need to go as heavy or chase reps.
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pierinifitness
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I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 3, 2021 20:55:56 GMT
Day #35-4-3-3-2. Rested 3:00 between rounds. Full bottom hang for 3 count for all reps. For last 2 rounds, 3-count hold at the top and then 3-count hang at the bottom. All reps were clean and good. Nothing else to report. Never really tried very slow, or long hilds at top or bottom. I think I will give it a go, reduce need to go as heavy or chase reps. I've mentally signed on to the full hang pause at the bottom for a 3-count. The 3-count hold at the top I'm only committed for the last two rounds. A progression would be to do this hold at the top for all 5 rounds. We'll see as time goes on.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 4, 2021 15:33:19 GMT
Day #4 5-4-4-3-2.
Rested 3:00 between rounds.
Full bottom hang for 3 count for all reps. For last 2 rounds, 3-count hold at the top and then 3-count hang at the bottom.
All reps were clean and good.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 5, 2021 15:34:17 GMT
Day #5 5-5-4-3-2.
Rested 3:00 between rounds.
Full bottom hang for 3 count for all reps. For last 2 rounds, 3-count hold at the top and then 3-count hang at the bottom.
All reps were clean and good. So far so good but it will get tougher answering the 3-minute bell as the volume progresses doing them the way I am. I've done these 30-day programs before with a bar dip progression coming to mind many years ago. It got to a point where I couldn't complete the day's workout as prescribed. This time, when that comes, I'll lengthen the rest period which aligns with the program.
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