Pushing Practice
Pic is not unrelated; today we’re working on developing your body control, core engagement, and yes your pushing strength. We’re going to spend 20 long minutes doing the Volume Training protocol on a movement that is going to get you stronger fast if you can commit 20 minutes per session, twice a week.
I find that taking 20 minutes to do something like this feels downright luxurious. Maybe it’s because we’re all so ridiculously busy, but the calm and quiet space to breathe and do pushups – and nothing else – for 20 minutes is damn near meditative.
While you’re in those 20 minutes, all you have to do is a few pushups each minute… so do yourself right and commit to making them PERFECT pushups. You will do yourself much more good by enforcing strong standards of core engagement and form (elbows in!) than by sacrificing form to bang out a rep faster or get that last rep done.
Practice makes permanent. Only perfect practice makes perfect. Let’s take the time today and make the pushups perfect.
Tuesday, June 24
Strength: Pushing Volume Training, 20 minutes
(This can be pushups or HSPU, but the emphasis is on STRICT and perfect form. Any scale is allowed, as long as that scale requires and allows for plank/hollow position throughout the motion. The core should be fully engaged at all times: no kipping or hip shift allowed.)
WOD:
Every Minute On the Minute (EMOM) 10:
5 Pullups
10 KB Swings
Rest for the remainder of the minute. Goal is to make this fast, interval work. Scaling should allow for all rounds to be done under each minute. Score is the time in your slowest round of completion.
(This can be scaled up with weight vest or CTB pullups.)
strength: HSPU: doubles, some singles
wod: 0:36 w/24kg (shoulder feeling a little tweaked after some heavy lifting last night). was holding pretty good at :30/:31 until epic callus tear.
witnessed said hand tear. unpretty.
Stud alert!
Volume training: HSPU scale w/ feet on bench x2
WOD: “fatality” w/ 24 kg
Started out with C2B pullups and that lasted about 3-4 rounds then regressed to butterfly pullups. In round 7 I had trouble breathing and had to sit that one out. Got back on it on round 8. HYDRATE, PEOPLE!
i think are leaving out a couple hundred middle names, dan
Push-ups: strict – rounds 1-11 @5 reps, rounds 12&13 @4 reps, rounds 14-20 @3 reps
Wod scaling: red & blue bands (first time not using a green band during a workout)/26lb kb
Wod: consistently 36s but slowest time was 44s
great band-y improvement!
Push ups – 5 each round… I should try 6 or 7 next time.
WOD – Nick helped me scale this one well – blue band strict and 12 kg kb, 33-36 sec per round – only once at 36s. The 3 second variance was cool I liked that. consistent!
Then Ben and I decided to do a single Sotts press so I could PR on a move I’d never done before. Ben, you have become my most favoritest lifting partner ever.
SSSHHHHHHHHHHH! (don’t tell JT about the Sotts press!)
This workout…. sucked.
I should have scaled the pullups. Bike accident from last week + ripped hands == disaster. I think Nick wrote down ‘cake’ as my score 🙂
Volume training was good. Started with 8 pushups and finished at 6. Pushups are SO MUCH harder when you do them correctly!
volume training: 3 pushups per min. concentrated on making them perfect, and felt pretty good. i’m sure increasing to 4 or 5 per min across the board for 20 min will get hard, fast, but i’ll try it next time. i really want to get a true ring dip one day, and this will help!
WOD: blerg grip/callus ish. first rounds were okay (blue band), and then i could get around 6 KB swings (1 pood) before the min ended. maybe i need to hire an intern who will wipe up the sweaty pull-up bar between every round…