Session 1cws1992 wrote:Little confused at adding reps. You say add 1 Rep per session then add roughly 10 reps a session. Can you elaborate?Maxrip13 wrote:I use my vest at 20kg which is it's heaviest variation.cws1992 wrote:
That looks fun. What weight did you start at? And when do you increase weight of your vest?
I don't feel the need to add weight just reps. It's pretty rare I carry more than 20kg worth of kit and need to do work these days.
The volume really catches up with you eventually. I like to do my reps unbroken and I think 20kg is the sweet spot for that.
When you are hitting 200 pushups and close to 100 Pullups you can think about adding weight.
I would actually add another 10 min for 30 min total if I felt I needed to really work hard.
It's a great partner workout as you can talk shit to each other between sets.
EMOM - 10 Min
Pullups x3
Pushups x 5
Min 1-3,5
Min 2-3,5
Min 3- 3,5
Min 4-3,5
Min 5-3,5
Min 6-3,5
Min 7-3,5
Min 8- 3,5
Min 9-3,5
Min 10-3,5
Total
Pullups -30
Pushups -50
Session 2
EMOM - 10 Min
Pullups x4
Pushups x 6
Min 1- 4,6
Min 2- 4,6
Min 3- 4,6
Min 4- 4,6
Min 5- 4,6
Min 6- 4,6
Min 7- 4,6
Min 8- 4,6
Min 9- 4,6
Min 10- 4,6
Total
Pullups -40
Pushups -60
You can see how the volume adds up pretty quickly and you are only adding 1 rep to each exercise per set.
The volume increases by how many total minutes you train for.
It's just a good way to get a lot of work in a short time.
You can do it with any exercise but I find low reps and lots of sets better than smashing out multiple exercises and turning it into a conditioning circuit.
The real magic happens at 20 mins, but I usually use it in the 10 min version.
This was my bread and butter workout post knee surgery