This block is about priming the body and getting the nervous system firing fast and explosive. We want high efforts.
MOVE Power Push-Up Primer
Superset
x 2
UMT
MOVE N to W Plyo Pushup
reps
5
Tempo
fast
Rest
15s
reps
5
Tempo
fast
Rest
15s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Fast | 15s (h:m:s) |
| 2 | 5 | Fast | 15s (h:m:s) |
ULT
MOVE Speed Push-Up w/Band
reps
10
0
Tempo
explosive
Rest
30-60s
reps
10
0
Tempo
explosive
Rest
30-60s
The goal is to create a lot of speed out of the push-up. The band needs to be heavy enough to help create more speed. If the push-up becomes slow the band is not heavy enough.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Explosive | 30-60s (h:m:s) |
| 2 | 10 | Explosive | 30-60s (h:m:s) |