Warm-up: Joint Mobility/Dynamic
KettleBell LP (Single Bell): Deload Week 4
10 Minute EMOM
Odd Minutes: 12 x Partial Pushup, 8 x Hindu Pushup
Even Minutes: 3-5 Strict Pullups
In today’s work piece we are looking at the beginning of a upper body strengthen phase we will be doing for the next 3 weeks. This will run similar to the Double Bell KBLP. The partial pushups will continue to feed into the Hindus week by week. Below you will see a description of the Partial Pushup as well as how to approach the pullups.
Partial Pushup: In the partial Pushup you start in a rock solid body position as close to the floor as you can. Then extend up into a half pushup before going back to the ground. You should keep the tension in the triceps the entire time and never fully lock the reps out. Be sure to keep hollow pushup on all of your partial reps.
Strict Pullups: Choose one of the following styles of Pullups to perform in your progression today.
Weighted Strict Pullup, Strict C2B Pullup, Strict Pullup, Supine Ring Pullup
*Be sure you choose the movement style the matches you current strength base and will allow you to continue to try and improve weight, reps or movement quality week to week.
20 Barbell Bent Over Rows 45/35
100 Foot Waiters Walk (50r/50l)
20 Air Squats
20 Hand Stand Shoulder Touches
*If you do not have hand stand shoulder touches perform your shoulder touches from a pushup position
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)