Connection (push)
March Push warm up
20-30 unbroken light kb swings
15 Lat pullovers - plate or cable (examples: Here or here)
100 Heavy offset carry
We starting a new 6 week push progression with a unilateral focus. Use this week to establish a foundation to build on for the next 6 weeks.
Single leg Squat of choice: Lunge variation (reverse, walking with dbs, kbs, barbell), traditional split squat in place (barbell, db’s, kbs), rear or front foot elevated lunge all work.
Single arm Press of choice: Single arm chest or shoulder press standing or seated (db, kb on incline, flat or floor), Landmine standing, kneeling or seated z press or chest press are all good options.
The goblet squats into lateral bounding should no doubt challenge you. For the squats, select a load that only leaves 2-3 reps in the tank. When bounding, use a distance that you have control over the movement and increase distance and speed as you gain comfort.
For the deadbug position chest floor press pick a load that challenges you for 10 reps - add slow eccentric to the movement to increase difficulty.
Dips - use a band or feet assisted on a dip bar or rings if possible, close grip incline pushups are a sub as well as traditional bench dips (add load to lap)
Ensure you are resting 90 seconds to 2 minutes between sets/ supersets
