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Pushing Through Plateaus
Just add burpees!
Team! If you are feeling "stuck" in your strength training, an excellent way to break through that plateau is to train that movement under fatigue. If you can be strong under fatigue, then you will be stronger when you're fresh. This week's workout targets the push-up - a movement that is a sticking point for so many. But if there's another movement you're stuck on, substitute it for the push-up. Enjoy! -Carla
Show your shoulders some “love” with this warm-up!
Shoulder rolls - 10 forward, 10 backward
Arm circles - 10 forward, 10 backward
10 PVC pass-through (substitute a broomstick or similar)
TABATA 20 seconds of work/10 seconds of rest x 5 minutes. Perform each movement in sequence for 20 seconds followed by 10 seconds of rest until you complete 5 rounds of each movement.
Take 5-10 minutes to select your options for the workout. This is a sprint, so you want to select a number and variation of burpees that you can perform in 45 seconds at a faster pace and leave yourself 20-30 seconds for the push-ups.
For the push-ups, select an incline height where you can do 10 push-ups confidently and relatively easily. These will become much more difficult under the fatigue of the burpees. “Maximum push-ups” means as many as you can perform with safe mechanics. The moment it gets ugly is the moment you’re done.
Set a timer for 1:15 and perform
The following 2 conditions MUST be met for the repetition to “count”
1 - Your chest must touch the floor (or the bench/box incline) at the bottom of the movement.
2 - Maintain a straight line between your shoulders and ankles- no “inch-worming” where your lower back collapses downward in the middle. If this is happening, take a short break and start again, or raise the level of your incline.
Your score: Total number of push-ups.
This workout was very shoulder-intensive. Of equal importance to the thorough warm-up presented in this workout is an effective, targeted, cool-down. Check out this awesome 15-minute Yoga for Chest and Shoulders. #dontskiptheyoga.