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Yes, you are doing seven single push presses. Aka seven single rep sets.
The weight you use is determined by how strong you are . . . . if you’re weak like me, I recommend not using a lot. It’s lots lighter that way.
Most folks start low and go higher working into a max (and hopefully a pr) on the last or second to last set.
Rest between sets. Generally 3-5 minutes. Because the earlier sets are easier (thems bein’ lighter and all . . . ) you will probably . . . rest a shorter amount of time. Toward the end . . . 4-5 minutes is going to do you a lot of good.
If you feel you haven’t done enough work, practice handstands, static ring holds, planches, anything you can’t do.
WU - 5 min tread-mill run; 3 sets of 5 x straight/cross thumb/wide arm press ups, 5 x Sampson stretch, 5 x ash pole squats, 10 x back-ext., 10 x sit ups.
I do not have access to any rings, and to be honest have never attempted a MU ever, one day! Instead I took the advice of 3 x PU + 3 x Dips = 1 x MU.
7 x (3xPU+3xDips)
21 x Burpees
7 x (3xPU+3xDips)
21 x Burpees
7 x (3xPU+3xDips)
21 x Burpees
Took me approx 30 mins. I was totally spent after three sets!
I have to do this work out with DB and increase the weight to a point that is suited to the workout I will have to do 1 arm pushpress’ Is there a technique difference? I feel that with the BB you can do a lot more weight with better stability… Should I take into concern any particulars trying to do this workout with a DB and 1 arm reps?
Thanks for the help.
Crossfit Warmup
+
Results for 1 arm DB pushpress
15-17-21-23-25-25-25Kg. (55lbs… I don’t have anymore weight plates for my DB :() End with 30segs. pushpress 12kgs.
Hi
In the first sets when i’m using lighter weight do i still have to do 1 rep?whay not doing more ?don’t i need each set to go to my max ?isn’t that the point of RM?
Hi
In the first sets when i’m using lighter weight do i still have to do 1 rep?whay not doing more ?don’t i need each set to go to my max ?isn’t that the point of RM?
I think you are getting this a little confused. The goal is to work to your heaviest lift in series of 1. You use a lighter weight to warm-up and work on form for the heavier numbers. During the warm-up, do 3-5 sets at a lighter weight to get your mechanics down working up in weight to maybe your last 5 rep max wt. Then begin your series of 7x1. Where to start the weight for the 7x1s, how about where your last 3 or 5 rep max wt was. I warm-up up to my last 5 rep max wt then I set my starting weight to my last 3 rep max for the series of 7x1.
If you are new to these movements or haven’t done them in a long time, then yes use light weight, keep it light to work on form. Do 3-5 sets to warm-up, then set a weight where you know you can do 5-7 reps then start there with 7x1s. Slowly increasing wt or keeping it the same. Biggest thing is form, form, form. Don’t compromise form for a number. The number will come once technique is solid. Yes there may be a little form breaking, but nothing gross. If it becomes gross, you need to stop, and drop the weight.
I felt strong today…for the past couple weeks, actually. I haven’t been on the strict 3 on/1 off schedule, more often 2 on/1 or 2 off due to work. It’s been great, and I’m feeling really good. Maybe I’m on to something…
I have to do this work out with DB and increase the weight to a point that is suited to the workout I will have to do 1 arm pushpress’ Is there a technique difference? I feel that with the BB you can do a lot more weight with better stability… Should I take into concern any particulars trying to do this workout with a DB and 1 arm reps?
You can do almost every exercise with DB.
The only thing I would worry about with 1 arm pp is technique. Don’t lean over, etc. Dip, drive, arm goes straight overhead. (It’s easy to lean over when you have a lot of weight, so take that into consideration.)
DBs are great in that they take a lot of stability to do.
I felt strong today…for the past couple weeks, actually. I haven’t been on the strict 3 on/1 off schedule, more often 2 on/1 or 2 off due to work. It’s been great, and I’m feeling really good. Maybe I’m on to something…
I felt strong today…for the past couple weeks, actually. I haven’t been on the strict 3 on/1 off schedule, more often 2 on/1 or 2 off due to work. It’s been great, and I’m feeling really good. Maybe I’m on to something…
Get some!
Nice work! Welcome Back!
Dito. Stay safe bro. Only a few more months to go.
I felt strong today…for the past couple weeks, actually. I haven’t been on the strict 3 on/1 off schedule, more often 2 on/1 or 2 off due to work. It’s been great, and I’m feeling really good. Maybe I’m on to something…
