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WOD - 2/3

Alright, as promised, here’s a “focus” workout. Today we’ll call it “Back and Chest Day.”

10 sets of 10 - Bodyweight Rows and Feet-eleveated Pushups

3 sets of 6 - Pullups and Side-to-Side Pushups

Do the pairs back to back (called a “superset”), then rest about 90 seconds between each superset.

Have fun!

Josh

This entry was posted on November 22, 2007 at 4:08 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response or trackback from your own site.

5 Responses to “WOD - 2/3”

  1. kagoloma says:
    November 22, 2007 at 10:19 pm

    Any suggestions for replacing a pull up? I don’t really have access to one in my apartment in brazil.
    thanks
    Kalimar

  2. george says:
    November 23, 2007 at 12:27 am

    What’s a side to side push up?

    Is it like this?: www.youtube.com/watch?v=h9SU1W51bYI

    Yeah, bodyweight rows I can do under a table, but I can’t do push-ups in my place either…

  3. jleeger says:
    November 23, 2007 at 12:37 pm

    That’s more of an explosive pushup. I just mean coming down on one side or the other when I say “side-to-side” pushup. Come down over the left hand, push back up to the middle…come down over the right hand, push back up to the middle.

    We have more strength, and are capable of gaining more strength, in the eccentric (muscle lengthening) portion of an exercise than in the concentric (muscle shortening). This method of doing pushups will eventually get a person strong enough to be able to attempt 1-arm pushups - in a lot less time than doing standard pushups.

  4. jleeger says:
    November 23, 2007 at 12:38 pm

    You can’t do pushups?! Because of your shoulder?

    I think for you, isometric holds at the top, middle, and bottom of the pushup position would be best, considering your shoulder. But don’t just hold, focus on tensing all of your muscles in that position, while still breathing, for as long as possible. You can start with reps of 10 seconds, then move up from there…

    Is that what you’re already doing? hahaha…

  5. jleeger says:
    November 26, 2007 at 10:25 pm

    Sorry for the late reply Kalimar, I didn’t see your post…

    There aren’t any moves I know of that can replace a pullup. But you can get a similar training effect from handstands/handstand pushups. Replace pullups with those in each of the workouts.

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