Pushy Pushy

Monday: Upper Body and Core Focus

AWOL: MONDAY - FEB 18, 2025

Welcome, ANIMALS! This week, we're ramping up the intensity to push your limits.

WORK OUT LINKS

• Diamond Push-Ups

• Clapping Push-Ups

• Pull-Ups

• Dips

• Russian Twists

STRENGTH

Focus: Explosive upper body power and core stability

Workout: Heavy Lifting Regime (4 sets each)

• Bench Press: 4x6 @80% 1RM

• Weighted Pull-Ups: 4x6-8 (add weight if possible)

• Military Press: 4x8 @75% 1RM

• Barbell Rows: 4x8 @75% 1RM

Supplementary exercises (no equipment):

• Handstand Push-Ups: 3x5-8 (wall-assisted if needed)

• Planche Leans: 3x30 seconds

• Clapping Push-Ups: 3x10

WRESTLING TECHNIQUE FOCUS

Upper Body Control:

• Drill arm drags and Russian ties for 2 minutes each

• Practice hand fighting and grip breaking for 3 rounds of 1 minute

• Shadow wrestling focusing on upper body control (2 rounds of 2 minutes)

CONDITIONING

• Circuit Training: 4 rounds, 45 seconds work, 15 seconds rest

  • Burpees

  • Mountain Climbers

  • Diamond Push-Ups

  • Plank Jacks

• Wrestling-Specific Cardio: 3 rounds of 2 minutes

  • Simulate match intensity with shadow wrestling, focusing on explosive movements and transitions

THE FOREVER TIPS

• Warm-Up: Dynamic stretching and light cardio for 10 minutes

• Hydration: Increase water intake as workout intensity increases

• Technique: Focus on explosive power in both strength and wrestling drills

• Recovery: Ensure proper post-workout nutrition and consider foam rolling

Stay Strong, Stay COMMITTED! STAY INSANE!!! Because we are all a little MAD here at the ASYLUM! - Mad-Hatter aka Coach T