Building our battleship
When we think of pushing strength, most of us think of strong shoulders and arms. Â For many of us, however, the ability to apply our pushing strength falls apart in the midline. Â Today’s volume training is coupled with some hollow body work. Â This will end up making it fairly core intensive. Â Whether you are working on push ups, dips or handstand push ups, you should be maintaining a hollow position through your midline throughout the movement. Â The hollow body hold shouldn’t be extremely challenging but more of a reminder each round on what your midline engagement should feel like when you get back to your pushing, so choose a version that’s not going to destroy you over 20 minutes.
The point of this, again, is to make sure that the forces we apply outward aren’t being absorbed by a weak foundation.  Whether it be in push ups, power cleans, back squats, kettlebell swings or pretty much everything that we do, a weak midline will sap the power from our movement, no matter how strong the rest of our bodies might be.  As the saying goes, you can’t fire a cannon out of a canoe.  So make it a focus in today’s work and start building helpful habits.
STR:
Push Volume Training
EMOM 20
Superset with 10 second hollow body hold
WOD:
AMRAP 15
10 farmer carry step ups (24/20) alternating lead leg
50′ box push
STR: Ring pushups 2″ above the ground
5 for 5min, then 4 for 7min, then 3 for 8min
Could have scaled this a lot better.
WOD: 7+5 (24″, 25# DBs)
Helloooo grip.
STR: 4 bench pushups except for a couple of minutes in the middle there where I only got in three.
WOD: 7 + 10? These step ups were the sorest my legs have ever felt in a workout, and my form started sagging, but I haven’t been as sore today as I feared. Still, time a for rest day!
Oh! And welcome to our newbie, Christina(sp?) who rocked this workout!
We had a newbie Bobbi in the evening who also rocked it! LOVE seeing that. In my head I always think “FRESH MEAT!” lol welcome, welcome all
Push VT – 2 ring dips + 1 fully extended hollow hold. Goal is for more pristine dips with palms facing forward at the end of each one.
WOD: My eyes were bigger than my muscles with this one. Started at 24″ box and 30# dumbells in each hand. Round 2 switched to 20″ and round 3 JT brought me 20# dumbells. Appropriately as I had been stepping up into a squat versus making it a lunge step. Anyhow – 8 rounds even.