Today's Sally

[Travs]

Well done. But, I'm not even going to go there! My party trick used to be doing hand claps between each press-up rep Timing and sufficient height is obviously essential! I'm not sure they had much training benefit and the impact on one's wrist on landing multiple times probably detrimental too (Good grief...I'm sounding like a right ol' geezer).

We used to do these at Muay Thai.

Supposedly good "plyometric" training for improving punch power.... however my view was always that sport-specific training came from work on the pads/bags and sparring.... and strength/conditioning work was just that... supplementary work which needn't be too specific.

[Mike T]

20 sets, set + rest = 2 minutes. Press-ups, from chest on the floor.

First 5 sets, single arm (right) on knees: all singles.

Last 15 sets, on toes, weighted - 5 kg - both arms, diamond:
4 - 3 - 2 - 2 - 2 - 2 - 1 - 2 - 2 - 2 - 2 - 1 - 2 - 2 - 2.

I did try a left arm on knees press-up - nope.

[Mossdog]

20 sets, set + rest = 2 minutes. Press-ups, from chest on the floor.

First 5 sets, single arm (right) on knees: all singles.

Last 15 sets, on toes, weighted - 5 kg - both arms, diamond:
4 - 3 - 2 - 2 - 2 - 2 - 1 - 2 - 2 - 2 - 2 - 1 - 2 - 2 - 2.

I did try a left arm on knees press-up - nope.

Very well done Mike.

Although I'm, as Travs described 'greasing the groove' with chin-ups as I pass thorugh the byre doorway, I'm still eschewing pushing them too far. So dumbbells again.

Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms. 2 mins break between sets, during which I did (x10) reps of floor to lock to floor press-ups. As usual, curl Reps were to failure, per set.

25 (10) - 25 (10) - 24 (10) - 17 (10) - 12 (10) - 13 (10) - 11 (10) - 12 (10) - 12 (10). Meant to do 10 sets, but I was called away (thank goodness )

[Mossdog]

Back to pull-ups and chin-ups, albeit rather gingerly.

20 mins worth of 40 x 30 secs, alternative reps of 2x CUs then 1x PUs - ensuring slow eccentric lowering on each. So far the elbows are holding up (no pun intended).

[Mike T]

Pull-ups and chin-ups, 30 sets, 2 minutes = set + rest.

First 10 sets pull-ups: 3 - 3 - then all 2s

Second 10 sets chin-ups: 4 - 4 - then all 2s.

Final 10 sets alternating 1 pull-up with 2 chin-ups.

Total efforts = 61.

Well done Mossdog - I was not copying - I was due a pull-up/chin-up session.

[Mike T]

Press-ups, 30 sets, 2 minutes = set + rest.

First 9 sets, all singles, one (R) arm knee chest from/to floor press-ups.

All the rest, weighted - 5 kg - both arms diamond chest from/to floor: 3 triples, 13 doubles, 5 singles.

Again I tried a one armed knee press-up with my left arm - no way.

[Mossdog]

EMOM press-ups routine. 10 reps (floor to lock to floor) press-ups, every minute, for 15 minutes.


45 - 46 - 45 - 45 - 45 - 46 - 45 - 44 - 43 - 44 - 44 - 43 - 42 - 42 - 42

[Mossdog]

Again I tried a one armed knee press-up with my left arm - no way.

Umm... yes, much harder that I imagined, and that was trying to lower myself with one arm!

[Mike T]

Umm... yes, much harder that I imagined, and that was trying to lower myself with one arm!

Knees or toes?

[Mossdog]

Knees or toes?

Only knees!

Just also churned out a couple of goes with the original Sally challenge. 1st attempt 2 mins 3 secs. The second attempt some 20 minutes later 1 mins 27 secs.

Thinking about the distribution of press-ups on the challenge, it's:

8 press-ups, each with a 3 sec hold at the lower position and then at the end of the first batch a 6 secs "Old Miss Booth is..."

then, 5 press-ups (each 3 secs) then 6 sec hold.

repeat of the immediate above,

and finally 12 press-ups each of 3 secs and a final 6 sec isometric hold.


I've been able to do, just, each of the four batches of press-ups, without the 3 sec hold for each, and also including the separating 6 secs of isometrics.

Onwards and upwards!!