Pushup Challenge Week 3
4 Days On/3 Days Off
Monday: 4 Sets, 3 minute rests
Tuesday: 3 Sets, 3 minute rests
Wednesday: Rest
Thursday: Rest
Friday: 4 Sets,3 minute rests
Saturday: 3 Sets, 3 minute rests
Sunday: Rest
Mobility:
As the volume increases in our Pushup challenge we need to be even more on top of our recovery and soft tissue maintenance. Daily stretching, foam rolling
and Lacrosse ball work is a must if your in it for the long run!
Spend 5-10 minutes on a foam roller and/or lax ball rolling out your chest, fronts of shoulders and upper back. Stretch out your triceps, work on anything that feels sore or tight. Increase blood flow, break up adhesions, and overall restore soft tissue to working order again! Give your body the Gift of Suppleness for the Holidays!
Holiday Schedule:
Monday 12/30: Normal hours
Tuesday 12/31: 9a, 12p, 5p (for both LV & LS)
Wednesday 1/1: Closed
Thursday: 1/2: Normal hours
A. Choose your Squat:
Front Squat, Back Squat or Overhead Squat
-Find your heavy 3 with pace: 22×1
B. “Hope”
Three rounds of:
Burpees
Power Snatch 75/55lbs
Box jump 24/20″
Thruster 75/55lbs
Chest to bar Pull-ups
Rest
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.
