Today we will be making use of our explosive strength and focusing on our chest and upper body. We could also be focusing on muscular endurance, also flat our strength. But today will be explosive day because that is how i want to start out my week. Tomorrow will be our prison arm day (AKA no standard weights). Anyways, The first time i ever came across a workout like this was ages ago and it was the simple clapping pushing up. I have grown a lot since then and have learned so much more. It's time to share some of these movements with all of you.
Dec 1st, 2014, Explosive Chest
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We will warm up with you laying flat on your stomach on the ground (bottom of the push up position), push yourself up AS FAST AS POSSIBLE and then sprint 50M. Turn around, lay down, go back. take 5 - 10seconds rest at the bottom of the pushup position but don't lay down, keep yourself an inch or 2 off the ground.
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Wide stance pushups/feet elevated
Normal stance pushups/feet elevated
Diamond pushups/feet elevated
Do each set to failure, serious failure (AKA another rep is IMPOSSIBLE).
Go thru this routine twice and then stretch out.
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Weighted Explosive Pushups. FAST pushup, slow negative to the ground. 3 sets of 15.
Plyo pushups onto elevated position (boxes, chairs, book). Start at bottom of pushup
on the ground, explode up and instead of clapping, move hands to elevated surfaces. Do a full pushup in elevated position, and then drop back down to start.
2 sets of standard pushup to failure to finish off chest workout.
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