Tuesday 30th June
Warm-up
Strength
It’s the best day ever, it the day we fill out out t-shirts a little better, stand a little straighter and declare for the world to hear “Bro do you even lift?”.
Today is a little different we have plyo pushup rotations to start, this is our main strength work, we are going to try to explode up off of the floor at the top of each push up. This is done purely through the power we develop from out arms and chest, we don’t want you to start popping your bum up into the air to try and kip to get higher, that will equate to no gains. Throughout the movement you need to focus on squeezing your bum, this will keep you honest and will help you get stronger. If you can’t do this as a full push up then it can also be done on your knees or with your hands on a raised surface. All reps must be fast and unbroken, 20 seconds rest between sets, if you can’t get any height from the floor then try raising your hands slightly on a few books, or a coffee table.
Today is a little different we have plyo pushup rotations to start, this is our main strength work, we are going to try to explode up off of the floor at the top of each push up. This is done purely through the power we develop from out arms and chest, we don’t want you to start popping your bum up into the air to try and kip to get higher, that will equate to no gains. Throughout the movement you need to focus on squeezing your bum, this will keep you honest and will help you get stronger. If you can’t do this as a full push up then it can also be done on your knees or with your hands on a raised surface. All reps must be fast and unbroken, 20 seconds rest between sets, if you can’t get any height from the floor then try raising your hands slightly on a few books, or a coffee table.
Metcon
A. 9×3 Alternating plyo pushups (Diamond, normal, regular) 20 seconds rest between each set of 3
Giant Superset – 4 rounds
B. 12x Single Arm Z-Press /arm
C. 12x Russian Twists /side
D. 12x Dips
E. 12x Bent Over Row
F. Finisher: 100x Bent over Reverse Flies – light weight!
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Scaled/Silvers:
A. 9×3 Alternating plyo pushups (Diamond, normal, regular) 20 seconds rest between each set of 3
Giant Superset – 3 rounds
B. 12x Single Arm Z-Press /arm
C. 12x Russian Twists /side
C. 12x Dips
D. 12x Bent Over Row
E. Finisher: 70x Bent over Reverse Flies – light weight!
Parts B,C, D and E are all a deliciously gigantic superset, not as bad as a couple of weeks ago but still pretty rancid. Make sure you have all your stations set up in advance so that you don’t have to mess around on your first set.
B. Single arm z-press, this is done from seated, legs straight out in front of you, take a suitable difficult weight in one hand and strict press 12 times, then change arms. Any weight can be used for this, DB, KB or bag of rocks, all are good. C. Russian twists will be performed from a tuck crunch, hold a weight to your chest and keep it there, rotate through the waist as much as you can KEEPING THE WEIGHT PINNED TO YOUR CHEST, do not touch the floor, 12 each side and move on.
D. Dips can be done on rings, bars, 2 chairs, kitchen counters, banisters, pretty much anywhere, if you struggle with these then go with the 2 chair option and keep your feet on the ground, or you can use something higher and toe spot, the choice is yours, just make sure your shoulder comes down below your elbow.
E. Bent over row can be done with pretty much any weight, you can do this with two hands or 1. For the two handed version you can come into almost the bottom of a good morning position, just bring your chest lower so that it is parallel with the ground, pull to your chest, for the 1 hand version you can support yourself on a bench, a chair or your knee in pretty much the same position and pull to the side of your chest. if you’re going 1 handed then do 12 on 1 side and change sides for the next set.
F. for finally, the superset is over and now the finisher, 100 bent over reverse flies, use a light weight for this and try to go unbroken, anything over 2.5kg per hand is a recipe for not going unbroken. Light weights people, 100 reps, make Viv proud.
B. Single arm z-press, this is done from seated, legs straight out in front of you, take a suitable difficult weight in one hand and strict press 12 times, then change arms. Any weight can be used for this, DB, KB or bag of rocks, all are good. C. Russian twists will be performed from a tuck crunch, hold a weight to your chest and keep it there, rotate through the waist as much as you can KEEPING THE WEIGHT PINNED TO YOUR CHEST, do not touch the floor, 12 each side and move on.
D. Dips can be done on rings, bars, 2 chairs, kitchen counters, banisters, pretty much anywhere, if you struggle with these then go with the 2 chair option and keep your feet on the ground, or you can use something higher and toe spot, the choice is yours, just make sure your shoulder comes down below your elbow.
E. Bent over row can be done with pretty much any weight, you can do this with two hands or 1. For the two handed version you can come into almost the bottom of a good morning position, just bring your chest lower so that it is parallel with the ground, pull to your chest, for the 1 hand version you can support yourself on a bench, a chair or your knee in pretty much the same position and pull to the side of your chest. if you’re going 1 handed then do 12 on 1 side and change sides for the next set.
F. for finally, the superset is over and now the finisher, 100 bent over reverse flies, use a light weight for this and try to go unbroken, anything over 2.5kg per hand is a recipe for not going unbroken. Light weights people, 100 reps, make Viv proud.
*scale to raised hands if required