Model One Arm Push Up
Having dabbled in some basic gymnastic skills over the last few weeks, I now have more an idea about where my abilities currently are at. Where they are lacking is probably more precise. While I am still trying to keep a highly varied and somewhat random exposure to different training stimuli, I also need some sort of progression to work towards. To this end I am currently thinking about how to better establish some workable goals.
These goals will fall within the guidelines I have set up over the last few weeks. Currently I am trying to work what progressions will give me the biggest bang for the buck and lead to a good range of improvements. Another important factor is they have to be enjoyable (well, in the same way that a hard training session is enjoyable).
The first I progression I will include is working towards a Model One Arm Push Up. My interest was sparked after reading the following forum post: Crossfit forum Model One Arm Push Up.
In summary the first part of the progression is:
- 3x20 Close grip push ups + 3x Shoulder stability straight arm holds 30sec each
- 3x20 Triangle push ups + 3x Shoulder stability straight arm holds 60sec each
- Same as last two steps but with extended range of motion using raised platform
- Shoulder stability as above progress to including legs raise
This should keep me busy for the next month or so. Yet while being closer to a model OAPU, I'll still probably be only half way there.