vacation no equipment pushups

Found 2 different protocols that have been fun to play with this vaca.

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.