exercise | 2020-25 | quick and the dead 100 reps

Man oh man did i miss this.

100 two handed swings 45lb kb

100 explosive pushups 

Done in 5 rep sets per exercise

30min total 

Ive been freaked out to do this since i tried out a 62lb kb under fatigue and fuuuucked my back up. 

Lemme tell you why i love this.

I feel younger and faster and better.

The pushups dont have a hypertrophic effect on their own, but they support strength and hypertrophy in other movements. Theyre essentially a plyometric drop every rep with a quick rebound. A mother fuckin upper body depth drop.

100 reps needs to be the standard. If im not feelin it, i have 2 other methods for moving around (see: carries and drags).

On the other end of the spectrum, I tested my max reps per grease the groove moves so ive got a baseline for the rest of the week. This was done deliberately under sone fatigue because id rather do less reps per gtg set than overestimate my work capacity.

Gtg (all on rings)

Dips: 9, gtg 4

Pullups: 4, gtg 2

Pushups: 4, gtg 2

Rows: 9, gtg 4

This means every gtg set when im taking work breaks will be;

Dips 4, pullups 2, planks 1 set all sides

Or

Puships 2, rows 4, planks 1 set all sides