CJS Push n Plank

Tri-Set x 3

This block is intended to develop strength in the upper body through body weight training.

ULT
CJS Push Up +
reps 6-8
Tempo controlled
Rest 30s
With a tight core and arms shoulders width apart, press the earth away extending shoulders forward. Pull shoulders to the sky, squeezing mid upper back together and bring shoulders back to neutral to then perform the full push up.
Set Reps Tempo Rest
1 6-8 Controlled 30s (h:m:s)
2 6-8 Controlled 30s (h:m:s)
3 6-8 Controlled 30s (h:m:s)
ULT
CJS Push Up
reps 10
Tempo controlled
Rest 1m
With moderately flexed legs, core, back and arms lower with intent to then press the earth away with hands and feet and squeeze chest up.
Set Reps Tempo Rest
1 10 Controlled 1m (h:m:s)
2 10 Controlled 1m (h:m:s)
3 10 Controlled 1m (h:m:s)
ULT
CJS Forearm Plank
time 2m
Rest 1m
The forearm plank is performed by pressing the forearms into the ground, driving the shoulders down into the ground to slightly round the upper back and provide better opportunity to squeeze the core. As you brace your mid section, squeeze the abdominal wall, perineum, glutes, and quads as you drive your heels towards the back wall.
Set Time Rest
1 2m h:m:s 1m (h:m:s)
2 2m h:m:s 1m (h:m:s)
3 2m h:m:s 1m (h:m:s)

Perform Planks straight arm (Push up position) pressing shoulders forward