Body-weight workout
Part 1:
Handstand push ups can seem very far out of reach from some, however they are a great movement to work towards and a staple in a body weight based strength program. Hands should be placed so that you remain fairly upright with just enough lean into the wall to make it feel secure. These should be strict. To scale the strict HSPU pike push ups with feet (or knees) on a coffee table, couch arm rest or another solid object. Try to keep your upper body as vertical as possible while inverted.
Part 2:
Burpees are never easy, but that’s the point. Don’t take off at an easy pace, start of at a brisk pace. Try to keep a consistent movement pattern and keep it the same from rep 1 to 21. The single leg alternating toe touch are like a good morning meets frankenstein walk in place, the should be a good lower back/posterior chain burner. Keep your back flat, and hinge rather than lean forward to reach for your toes, and make sure you stand all the way up to finish each rep. The russian twists can be easy (fairly upright posture, feet on the floor), or hard (more leaned back, feet off the floor). The goal is to keep the spine neutral, not crunched, and reach your hands to the outside of your hip and quickly rotate back to the other hip. Breath and work fast on this one!
Dumbbell Workout
Part 1:
Push Jerk. Many people try to win this battle with strength alone, but the key is speed. Everything from dip to lockout should happen as fast as you can without throwing the train off the train off the tracks. Start light and build to near technical failure.
Part 2:
Everyone goes slow and smooth on burpees, dare to move faster, you probably can. For a while. Sets reduce so it just gets easier each set, go faster. Single arm swings are a great power movement. With a dumbbell or kettlebell try to drive the weight as high overhead as control will allow. Power comes from the legs, but the arms help transfer that power into height. Switch on the descent around chest height. It may not be a sprint, but it isn’t a marathon, push the intensity!
Barbell Workout
Part 1:
Push Jerk. Many people try to win this battle with strength alone, but the key is speed. Everything from dip to lockout should happen as fast as you can without throwing the train off the train off the tracks. Start light and build to near technical failure.
Part 2:
Everyone goes slow and smooth on burpees, dare to move faster. For a while. Stay low over the bar to increase your burpee speed, stand up as you jump over to slow your pace. Sets reduce so it just gets easier each set, go faster. Deadlifts should be at or below than 50% of your 1RM. Keep your back flat and balanced, even pressure on your feet. Rock the deadlifts but don’t make them headbangers, control the weight, lightly touch the floor and pull quick to lockout.
