Base + Back Week 4

I wish I had started working the negatives for pull-ups sooner.  I am feeling muscles I didn't know I had.

Yet the little voice in my head says that perhaps it was too ambitious to think that I could get to a pull-up in 3 months.

I'm trying to ignore that voice.

So I'm at the last Base & Back workout.  I enjoy this workout a lot -- the balance of plyo and pull-ups is pretty cool.

Plus, I'm getting a lot better a Superman Banana X and Oblique Roll Crunch, mainly by engaging my core more.  Huh, I guess there's something to that. ;)    

No Kip Pull-ups [modified]: 12/40-50 lb RB --> 12/50-62 lb RB (5 negatives)
Plyo Frog Squat: 22 --> 27
Wide Leg Close Grip Chin-Up [modified]: 12/40-50 lb RB --> 12/50-62 lb RB (5 negatives)
Chair Jump: 20 --> 20
Chin Pull: 12 (6 each chin-ups and pull-ups)/40-50 lb RB --> 16 (8 each)/50-62 lb RB (8 negatives, 4 each)
Plyo Lunge Press: 16/3 lbs each hand --> 30/3 lb each hand
V-Pull Ups: 12 (6 each arm)/40-50 lb RB --> 24 (12 each arm)/50-62 lb RB (5 negatives)
Surfer Spin: 22 --> 22
Kippy Cross Fugly Pull: 15/40-50 lb RB --> 16/50-62 lb RB (5 negatives)
Jack-in-the-Box Knee Tuck: 16 --> 20

Calories Burned = 647 (compared to 731 in Week 1)
Average Heart Rate = 125 (compared to 133 in Week 1)
Peak Heart Rate = 170 (compared to 172 in Week 1)

Shoulders + Arms IS fun!

Truthfully, the 52 minutes of Shoulders + Arms goes by much faster than the Ab Ripper.  Seriously!  It is perhaps the most fun workout -- perhaps because it is 6 exercises repeated 3 times.

On the plus side, I actually did the Oblique Roll Crunch right!  The way I knew that is because my core actually felt like it was working the whole time!  Engagement engagement engagement!  Hooray!

Calories Burned = 490
Average Heart Rate = 111
Peak Heart Rate = 150