April 28, 2020

Today is long chipper day, the 100 OH lunges are nasty, you must perform 50 in your left hand then 50 in your right, no swapping hands, you must complete all your reps in one hand before moving on to the next, so exciting, the burn will be character building. The tuck crunches should start off pretty quick, lets keep that bum squeezed tight, the tighter it is, the easier it is to come out of the holow hold, feet do not touch the floor, come out into the hollow and straight back into that crunch. If you’re unable to get through the volume of tuck crunches then never fear, scaling is here, you can either do as many tuck crunches as possible then move onto ab mat situps, or just go straight for the ab mat situp. Wallballs are there for you lucky few that got lucky in the kit lottery and came out of it Wallball in hand, find your target and go for it, I would say please avoid using the ball on stone clad house walls, let’s not rip up that lovely leather. If you don’t have a wallball, which would be most of us, then you and indeed I are doing jumping squats to a target, the target should be about 15cm above your outstretched hand, you may set the target higher if you really wish to push yourself. With these let’s make sure we’re getting to full depth on the squat and exploding out of the bottom, soaring up to our chosen target like a mighty Caracal leaping for a bird.

Back to your tuck crunches to finish, this is the last of it so stay strong and try to keep on big sets. When you are done roll over onto your belly, put your hands on the floor and lever your chest up leaving your hips down, this will stretch out those abs and make tomorrow less unpleasant.