"Pirate Pointer"
We love push ups over here at the Pirate Workshop. In fact we have a number of our team members who have committed to the ridiculous 1 year goal of 50,000. You read correctly that is 137 per day. Between Jason, Alexia, and Taylor that have accomplished over 48,000 push ups in just 5 months. We also take the technique on push ups seriously. Two rules: make sure you go chest to deck and lock out the arms at the top. Other than that modify however you want. Push ups from the knees are fine but please don't call them "girl push ups" around us! That is an insult to all the females out there like Alexia who can do 20 perfect unbroken push ups. Here are a few tips. We keep our elbows tight to our body with a relatively close grip. This places a greater demand on the tricep muscles but also reduces the amount of rotation of the humerous (upper arm bone) at the shoulder. Remember to create some tension throughout your entire body especially on the upward movement. Legs tight, glutes tight, abs tight. Make certain that your body rises as a plank. If you are sagging in the middle it is not worth the fight. Another good modification to increase difficulty is to elevate your feet or use parallette bars and to make it easier do your push ups with your hands on a bench or box.
"1, 2, 3, Core"
- 4 Rounds
- 30s rest between sets
- Done as a circuit
Push Ups - Max reps
Single Arm Single Leg (SA SL) DB Row - 10 each arm
Alternating DB Lunges - 10 each leg
Pirate 1/2 Get Up - 5 each side
Rx - Prescribed Weights
- Women 20 lbs
- Men 40 lbs
- Scale weight as needed
Please remember to post your workout times, reps, weights and comments. We would love to hear from you.
Train Fun!
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