Workout of The Week (#48)
Upper Body Endurance
I posted this session a few days ago and wanted to reshare it here along with some modifications you could use.
On this day my wrist was bothering me but pushups felt fine so my max effort day had to be done with either pushups or light weight machines and I opted for pushups. The workout was 10 pushups and 5 chin ups every minute on the minute.
Scaled Variations
A. 10 pushups and 5 inverted rows EMOM for 20 min
B. 10 incline pushups and 5 inverted rows EMOM for 20 min
C. 5 incline pushups / pushups and 5 inverrted rows EMOM for 20 min
The purpose of this sessions wasn’t to stimulate muscle growth but to work on endurance. All reps should be clean and move with good speed, very similar to Pavel Tsatsoulines methodology where reps shouldn’t slow down and you should always leave some in the tank.
Pump it up a notch
Not every day in the gym has to be a slug fest. BUT if you really wanted to turn this session into a barn burner you could add some squats, swings, jumps, or carries.
Frick it Light Yourself on Fire With These
A. 10-20 min EMOM (or every 90 sec)
5 Chin ups
10 Pushups
15 Air Squats
B. 5 Rounds for time
5 chin ups
10 pushups
40 yard farmers carry (AHAP)
C. 10-20 Min EMOM (or Every 90 sec)
5 Chin up
10 Pushups
10 Kettlebell Swings
D. 10 Rounds Every 90 Seconds
5 Chin Ups
10 Burpee Pushups
Train hard, see y’all next week.