Wednesday 3rd June

 

Warm-up
3 rounds:
30 fast feet
10 Scapula pushups
10 Straight leg sit ups

Strength

Strength day, the best day, chest and triceps, we’re gonna get you so jacked just in time for next summer, you know, when we’re allowed back out.

Plyo Push Up (9×3 – 30s rest)

Drop from extension to the floor and drive away hard
use an elevated position for the hands – a bench, chair, box or kitchen counter to scale the movement to your capacity. The higher the hand position the easier the reps

A. 9×3 Plyo Pushups
Set a clock for 9 rounds of 30 seconds. You have 30 seconds to perform your reps and rest.
Each round we will change our hand position, narrow, regular and wide.

Plyo Pushups – We’re trying to develop that explosive speed here, so you can do this regular or on your knees, or with your hands raised up on a chair, or table. The idea is to push up so fast that your hands leave the ground, keep a tight bum whilst you’re doing this, we’re not trying to use our lower back to high speed worm our way up, that would be counter productive. This should be all chest and triceps, if you’re not quite leaving the floor but you can feel your palms coming up then that’s perfect, it’s a work in progress. The different hand positions will make this much more interesting. 30 seconds to do 3 push ups and rest, how hard can it be?

Dips (5×5 with 1 to 5 scap push downs between reps)
B. Dips and Scap push downs – Set yourself up for wherever dips are performed, dips can be toe spotted if needed, push downs not so much. You will perform a dip, at the top of the dip you will perform 1-5 scap push down befor eyour next dip. A scap push down is similar to a scap push up, you will let your body weight sink between your shoulders whilst keeping your arms straight, then push back up. These are great for getting those sticky, dysfunctional traps of your working properly, although combining them with the dips is a dick move. 1-5 it’s your choice and you can increase or decrease the reps as you go.
Metcon

C. 4 rounds Superset:

10x twisting tuck crunches
Pushups in a circle right x8 right (see notes) (scaled/silvers do 4x)
10s L-sit hold / Pike pulse hold
Pushups in a circle left x8 (scaled/silvers do 4x)

D. Alt EMOM8 (scaled/silver 6min)
Max 30 seconds Frog stand or free standing handstand practice

E. 2 rounds
50x Tricep kickbacks
50x Strict press

C. Superset yo – Twisting tuck crunch, it’s like it says, start in your hollow as you would for a tuck crunch, hands behind your head, come into a crunch bringing your right elbow to your left knee, leaving your right leg out straight, repeat for the other side. Easy right?
Push ups in a circle, start in a wide push up position, perform a push up, move your left hand in to your right to make a diamond, pushup, move your right hand out to wide, do a push up. x8 will be 4 diamond and 4 wide push ups. First set is to the right, second set is to the left, you should be able to work this out as long as you know the difference between right and left, if you’re sketchy on which hand is which first set is clockwise, second set is anti clockwise.
L-Sit hold, this is a really hard movement, ideally you’ll perform this on the ground, however most of use will need to raise our hands off the floor, on books, yoga blocks, DBs, chairs. The idea is to push up tall, so like at the top of your scap push downs, crunch those abs up, point the toes and form a perfect right angle. This is not easy, if you’re nowhere near we can do a pike pulse hold, sit in a pike pulse position, hands by your knees, legs straight, and try to bring your feet as high as possible with straight legs, hold it. 10 seconds is going to feel like a very, very long time.

D. Frog Stand Hand Hand Stand – So 8 1 minute rounds, you can practice either your Frog Stand or your Freestanding Hand Stand for 30 seconds and then rest for 30 seconds, easy day.

E. The finisher – 2 rounds of 50 tricep kickbacks and 50 strict press, this should be done with 2 light weights, seriously light, like 5kg per hand is probably too heavy, we’re aiming for unbroken, we want to flush your muscle with all the blood, if you end up using a couple of tins of peaches then that’s probably dead on, or 2 1l bottle of water. This is not about getting bigger and stronger, this is about speeding up your recovery!