Pull Up Strength
Then…
FOR TIME
150 Hand Release Push Ups
*Every time you break a set of Push Ups, immediately do 10 Box Jumps
General Warm Up
3-5min of Cardio of choice, then…
3 Rounds
5 Strict Presses with PVC Pipe
5 Push Presses with PVC Pipe
Specific Warm Up
Not much to warm up about this one! After the Pull Up Program, let’s do…
3 ROUNDS
3-5 Hand Release Push Ups
3-5 Box Jumps (increasing in height, if possible.)
Workout of the Day
Then…
FOR TIME
150 Hand Release Push Ups
*Every time you break a set of Push Ups, immediately do 10 Box Jumps
Workout Notes/Modifications
There isn’t much to say about this one! Start with the Pull Up Strength Program and spend time on whichever station you may be at. This is exhausting and should be done first today because after all of the push ups, you’ll be toast!
The rep count of Hand Release Push Ups is very high. If it seems too high for you, it probably is! Lower it to something you can do in 6-10 sets and then let fatigue determine how many sets it ACTUALLY takes.
What counts as breaking a set? If it takes you longer than one big breath, you broke your set. Go do some box jumps / Power Jumps / Jump Squats / Broad Jumps. Whichever works for you!
Cool Down
1-2min of Chest Stretches on each side
1-2min of Triceps Stretch on each arm
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