If you read the post from yesterday (Click Here), you might have seen some foreshadowing in my writing. Specifically, I suggested what a person might have to do if they were able to complete all 36 repetitions (3 sets of 12) during the timed intervals. The exercise I used in my example was the Push Up with Elevated Feet. Sure enough, the exercise was too easy for me.
Performing Dive Bombers for YAYOG Strength – Push & Pull
I started my first interval set by using a Swiss Ball to elevate my feet and perform push ups. I can knock these out all day long. I had hoped the added instability of the ball would challenge my core and intensify the exercise. It certainly did, but not enough.
I then tried One Arm Push Ups. Unfortunately, I neither have the strength, nor the technique for these. So I settled on an old favorite from P90X, the Dive Bombers. I completed 28 over my 3 sets.
The next two exercises performed were the Close Grip Push Up and the Military Press.
While I did manage to reach failure on these exercises, it was a close call. I completed 35 reps for both, with the Close Grip Push Up modified with elevated Swiss Ball feet. I suspect I will have to modify these two exercises further on my next YAYOG Strength Push/Pull day.
Modification is a sign of growth!
Increased Range of Motion
The final exercise was the classic, Dips. I have a power tower, so I am able to get really deep on my dips and really stress (in a good way) my muscles. My set load was 10, 8, and 7. I don’t I will need to make any changes to this exercise.
So that completed day 1 of the YAYOG Workout: Strength Block – Push & Pull.
I am leaving town today for a little mountain time….luckily, since “I Am My Own Gym” (IAMOG), my workouts can easily come with me.
Keep Pushing UP!
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