Up your push-up game.
We can help. Training your local muscle endurance can be done a lot of ways, but here we give you tips and workouts for you to try that’ll strengthen a specific muscle group to help you do reps on reps on reps.
In a nutshell: Pick a specific muscle group to work on. Do as many reps as you can that target that muscle group– FAST. Take a long rest. Repeat.
Go ahead, try it out.
The old phrase, “the shorter the workout the longer the warm-up” is ringing true with this one.
Your warm-up is going to be crucial. Here’s what we suggest:
Part 1:
6 Rounds
1 min. AA at moderate pace
1 min. row at moderate pace
*Add in some PVC pass-throughs and Ido portal squat routine work h/w each rounds
Part 2:
2-3 Rounds
30 ft. banded monster walks
10 DB Cuban presses – light
30 sec. hollow arch skill work rings
10-20 sec. upright ring holds (ring support)
5 air squats
10 DB high pulls light weight
30 sec. hollow arch skill work bar
5 air squats
15 stir the pots
*During part two, complete 30-40 seconds of moderate/easy spin/row to keep heart rate comfortable elevated
Part 3:
2 Rounds
6 cap only pull-ups
6 scap only HSPU
1-2 strict pull-ups
5 OHS at 75/55
1-2 C2B
5 thrusters
*During part three, complete 30-45 seconds of moderate/easy spin/row to keep heart rate comfortably elevated
Part 4:
2 Rounds
3 rep round at Game pace (check splits)
3 rep round at threshold
3 rep round at easy recovery pace
250 m easy row
90 sec moderate spin
*If the volume of the pull-ups is limited, then cut the pull-ups in the warm up to one, then easy spin 2-4 min.
Listen to Brute coaches Adrian Conway and Nick Fowler for the rest of their tips on tackling this final Open workout for 2018. Give ‘em hell!
To belt or not to belt. Is that a real question?
Yes. Our advice? Try it first—borrow a friend’s and belt it out. How do you feel? If you need the support for certain movements, it may be worth the wear. Your best bet? Velcro vs. leather. Velcro is easy to loosen or take off in-between movements, so it won’t slow you down or make you commit to full-on belt-wearing like a leather weightlifting belt does.
And there ya have it. Good luck and happy belt-wearing. Or no-belt-wearing.
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