Goal: Reach or Advance toward a One Arm Pushup or One Arm/One Leg Pushup How the OA/OAOL Push-up Program Works Test your max to set a baseline before training for this goal. Test the lowest elevation possible with solid technique.If your max is a OA on the ground and you want to work to a ... READ the POST
Week 19 – 2019 Weekly Workouts
Monday - May 6:1. Walking Lunges x 10/10 - Push up x 10Rest and repeat x 32. Plank with Alternating Hip taps x 10/10Rest and repeat x 33. 15 Min - At the top of each Minute Snatch 10 Reps Alternate sides every minute (If you do not know how to snatch then feel free to 1H Swing) Tuesday - May 7:1. ... READ the POST
Week 18 – 2019 Weekly Workouts
Monday - April 29:1. Side Step Squats x 10 - Swing x 20Rest and repeat x 52. Heavy TGU x 1R/1L - Rest and repeat x 33. Push Press x 10R/L - Rest and repeat x 3 Tuesday - April 30:1. Pull up x ? / Flexed Hang for time Rest and repeat x 32. Deadlift x 5 (can be KB or Barbell)Rest and repeat x 53. ... READ the POST
Week 17 – 2019 Weekly Workouts
April 22 - Monday:1. Pull ups x ? or Flexed Arm hangs for timeRest and repeat x 32. Clean - Squat - Press x 5R/LRest and repeat x 43. 1H Swing x 5R/L, 10R/L, 15R/L4. Hollow Rocks x20 x 3 April 23 - Tuesday:1. Walking lunges x 15R/L - Plank x :15 secRest and repeat x 32. TGU w/ 10 Snatch at the ... READ the POST
Week 16 – 2019 Weekly Workouts
April 15 - Monday:1. Barbell or KB Sumo Deadlift x 5 - Rest and repeat x 32. Press Ladder 1,2,3 - Rest and repeat x 33. 2H swing x 10 - Squat x 5 - Rest and repeat x 4 April 16 - Tuesday:1. TGU 3/3 2. Pullup x ? or Row x 5/5 - Rest and repeat x 43. Walking Lunges x 10/10 - Pushups x 10Rest and ... READ the POST
Week 15 – 2019 Weekly Workouts
April 8 - Monday:1. One Arm Push Ups x 1,2,3 (select an elevation appropriate for your strength)Rest and repeat x 22. Sumo Deadlift (Kettlebell or Barbell) x 5Rest and repeat x 53. Swing Ladder 1- 10- 1 April 9 - Tuesday:1. Toe Touch Walk Outs to Plank Hold :10 sect - Walk InRest and repeat x 62. ... READ the POST
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