First: dynamic pushups, band curls
Rounds of:
5 dynamic pushups
5 heavy band leg curls
30s rest (1min if you miss 5 reps on either)
Repeat until 40 to 100 reps
The power side of dynamic pushups is a real kick in the ass to start a day. Great stuff.
Dynamic pushups are NOT clapping pushups or where your hands leave the ground. Instead they are
- As fast as possible on the way up
- free fall down. Catch on the bottom and pause before exploding up again. You get a cool little plyometric effect here.
Second: pushup medley, band curls
Rounds of:
Amap pushup variation
Amap light band leg curls
30s rest
Repeat
The goal here is gaining strength in harder pushup variations before accumulating volume in easier variations. Start at whatever variation you can that allows for >= 3 reps in the first set. Change variations when you cant get more than 3 reps in a set.
Variations (10 is hardest, 1 is easiest)
10. Planche pushup
9. Dead stop planche pushup
8. 90degree pseudo planche pushup
7. Pseudo planche pushup (i start here)
6. Clapping pushup
5. Explosive pushup
4. Archer pushup
3. Elevated pushup
2. Pushup
1. Reduced rom pushup
Both protocols take 10 to 20min.
