Wednesday 22nd April
Technique Classes this week are Weightlifting on Thurs & Sat
Warm-up
Metcon
A. E2MOM 14 3-5 strict HSPU or Pike PU
B. 4x 10 dips
C. 1x max decline press ups into 3 sets at 60% of reps achieved
D. 4 rounds: 10x sphinx push-ups straight into 20x shoulder taps per side Rest 60s between sets E. 4 rounds 10x serratus push-ups 20x russian twists
B. 4x 10 dips
C. 1x max decline press ups into 3 sets at 60% of reps achieved
D. 4 rounds: 10x sphinx push-ups straight into 20x shoulder taps per side Rest 60s between sets E. 4 rounds 10x serratus push-ups 20x russian twists
Scaled/Silvers:
A. E2MOM 14 – 3-5 Pushups
B. 4×8 dips – rest 30s between sets
C. 4 rounds:
5x sphinx push-ups on knees
straight into
20x shoulder taps per side
Rest 60s between sets
D. 4 rounds
10x serratus push-ups
15x russian twists
"Strength day, my favourite. Today we’ll start things off a little different with an E2MOM. Every 2 minutes you will perform 3-5 strict HSPU or PPU, the time left in the 2 minutes is your rest. 7 rounds of this should get those shoulders and triceps howling. For the PPU you can do these on your knees if you need to, you can raise you knees up on a stool or the couch and perform them from there, or if you want you can perform 3×3 second negative PPUs.
A brief rest and then it’s over to the dips, these can be done anywhere you have to objects of equal height that will support your weight, the corner of kitchen tops is idea, you can scale these to jumping dips if you need to or if you don’t have anywhere high enough to perform this move you can sit with you back to a chair/bench, bring your arms behind you and go old scholl Globo gym for the dips, bending the knee will make these easier.
We’re going to change the angle on the shoulders again and into decline push ups, ideally we’re looking at having the feet at knee height, although lower is perfectly acceptable if you are new to this movement. You will perform 1 set of max reps, proper max reps, genuine failure, stuck at the bottom with not a hope in hell of getting back up. Once you have achieved failure you’ll rest for 2 mintues then go on to 3 sets of decline pushups at 60% of your max set. Into 4 rounds Sphinx pushups and shoulder taps. For your Sphinx pushups try to keep the elbows pulled in tight, spread the fingers and grip the floor, these can also be done on your knees. After your last pushup hold the plank at the top and go straight into your shoulder taps, remember 1 rep is both sides. rest a minute go again.
Finally we have serratus push ups, yet another way to make the pushup even harder, these are similar to scapula pushups except that you are on your elbows, hands forming an arrow in front of you. Control the movement, rushing will just make you lose form. For the Russian twist hold your weight, wh
A brief rest and then it’s over to the dips, these can be done anywhere you have to objects of equal height that will support your weight, the corner of kitchen tops is idea, you can scale these to jumping dips if you need to or if you don’t have anywhere high enough to perform this move you can sit with you back to a chair/bench, bring your arms behind you and go old scholl Globo gym for the dips, bending the knee will make these easier.
We’re going to change the angle on the shoulders again and into decline push ups, ideally we’re looking at having the feet at knee height, although lower is perfectly acceptable if you are new to this movement. You will perform 1 set of max reps, proper max reps, genuine failure, stuck at the bottom with not a hope in hell of getting back up. Once you have achieved failure you’ll rest for 2 mintues then go on to 3 sets of decline pushups at 60% of your max set. Into 4 rounds Sphinx pushups and shoulder taps. For your Sphinx pushups try to keep the elbows pulled in tight, spread the fingers and grip the floor, these can also be done on your knees. After your last pushup hold the plank at the top and go straight into your shoulder taps, remember 1 rep is both sides. rest a minute go again.
Finally we have serratus push ups, yet another way to make the pushup even harder, these are similar to scapula pushups except that you are on your elbows, hands forming an arrow in front of you. Control the movement, rushing will just make you lose form. For the Russian twist hold your weight, wh
15 seconds fast feet
20x Jumping Jacks
15 seconds fast feet
10x Burpees
15 seconds fast feet
10x Tuck jumps