Tuesday 28th July

Warm-up
5 Inchworm Complex
Toe touch
Hands walk to plank position into 6 shoulder taps/side
into 2 pushups
Hands walk back to feet, stand. Repeat.

Strength
Strength day, you love a strength day right. You’ll notice it’s on a Tuesday, I think Viv is just trying to get Ryan topless in a demo, although that does mean he’d have to work up a sweat and I think we can all agree that’s not going to happen.
Metcon

5×5 Decline Pushups (feet raised, 5 second descent) *Scaled/Silvers 5×3

Superset 3 rounds:
10x Bent over row – single arm/side
10x Floor Press (odd object, if light then work seperate arms)

Superset 3 rounds:
15x Bent over Reverse Flies
10x Diamond Pushups

Finisher: 3x 1min plank hold – rest 1 min between
*Scaled/Silvers 30s holds

First up is the Decline pushup, this is going to switch where you feel the work, more shoulders than normal, we’re going for a 5 second eccentric, pause then straight back up, you feet should be raised to knee height or above. The movement can be done on the knees as well, just pop your knees up high rather than your feet, the shorter lever should still make this imminently possible for everyone.

Superset 1, 10 bent over row per side, these can be done with a KB, DB, bag of rocks, or a suitably heavy band. You can brace yourself on your own knee or on a bench or just with those wonderful core muscles or yours. Please keep the movement strict, if you find you’re chicken necking it then either drop the weight or drop the reps. The floor press can be done with any odd object you find around the place, your handy bag of rocks will be useful, you can use a sandbag or if you have a band and a KB or DB you can make a short handle with the band, wrap it around the weight and make your normal object odd. With the floor press make sure that when your tricep touches the ground you relax, then regain tension before you press. Be careful with the odd object, they have a tendency to move in a manner that can be considered peculiar.

Superset 2, this is where the shit gets real, bent over reverse flies should be done with a relatively light weight, although if you have the capacity to move a larger weight and you have something appropriate to hand then go for it. Same rules as above, no chicken neck, if you can’t move well then drop the weight or reps. Diamond pushups, thumbs and index finger meet to form a diamond, keep the diamond under your sternum, push away. These can be very difficult, especially at this stage of the game, try as many as you can unbroken and then come to your knees to finish off, these should be done in 1.

Finally for the abs we have a 1 minute gymnastic plank hold, rest a minute, do it again. I have nothing more to say.