Wednesday 26th August
All outdoor classes now have 12 spaces!

Warm-up
2 rounds
10 arm circles forward
10 arm circles back
20 shoulder taps alt
10 floor press
Metcon

A. 5×8 Archer Pushups
B. 4×15 Scapula push ups (move slowly to get as full a range of controlled motion as possible, make sure the arms do not bend)
C. 3×10 Tate push ups, bring sternum down to touch your hands
D. 3×10 single hand z-press AHAP using DBs, KBs, shopping bags filled with water bottles, a range of infants.
E. 3×20 Side bends/side

“A. Your hands should only be about a handspan past your cubit distance, you’ll be lowering all of your weight onto one hand and then pushing up, make sure your lats are tight to stabilise the shoulders, these should be difficult, the addition of a weight vest will make them oh so much worse.
B. The scapula pushups are a good way of getting those traps to fire properly, this can help with underlying shoudler issues, keep them as slow and controlled as possible, make sure the arms don’t bend and keep the bum tight.
C. The Tate pushups are similar to the diamond pushup except that the elbows and forearms of both arms will form a single continuous line under your pecs. This will help to work the ligaments of the elbow, strengthening them.
D. The single hand Z-press is just a good way of making a light weight work hard for you, most will struggle with a relatively light weight, so adding stuff to a shopping bag is a viable option, rememeber 1l of water weighs 1kg.
E. Side bends with heavy object or barbell if you have one which will challenge the core massively! 20/side.”