If you are on the VIP coaching program for this month, you may be away that our Day 1 routine is a big upper body day. We have a ton of pushing and pulling drills between our push ups and renegade rows, and today, I wanted to talk about a few regressions for those of you who need something slightly more beginner friendly.
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For a break down of the kettlebell rows and it’s variations, click this link to read my previous post on the kettlebell row itself.
Regressions of Push Ups and Renegade Rows: How to Train Both Movements Effectively in 15 minutes
Stacking pushes and pull movements trains effective core strength and stabilization, and not to mention serious lat power. The trick here is to set up the lifts with proper form over a period of time to ensure your strength increases in a sustainable fashion. If you are brand spanking new to push ups and rows and struggle to get a solid 1 or two reps, my recommendation is to do an elevated plank for 30 seconds at a time, then perform bent over rows for a solid 6 reps. An effective training schedule would look like this.
Week 1: 20 seconds elevated plank, bent over rows x 6- AMRAP 15 minutes
Week 2: 30 seconds elevated plank, bent over rows x 6- AMRAP 15 Minutes
Week 3: 40 Seconds elevated plank, bent over rows x 8- AMRAP 15 minutes
Week 4: 40 seconds elevated plank, bent over row x 8- AMRAP 15 minutes
Instructor Note: “AMRAP” stands for “As Many Reps As Possible”. You will do as many planks and rows as you can in 15 minutes per the time and rep schemes. Take as much rest as possible after both lifts. Please note, it is important that you have two kettlebells of the same size for bent over rows.
For more intermediate training to dial in the push up and row technique, I recommend doing push ups on a box. Keep your plank position and lower yourself down to the bottom of the box, and push yourself out to the lock out position. After that, it’s back to rows. Here’s what an effective training session would look like to gear up for more advanced training.
Week 1: 6 Box Push Ups , bent over rows x 6- AMRAP 15 minutes
Week 2: 6 Box Push Ups, bent over rows x 6- AMRAP 15 Minutes
Week 3: 8 Box Push Ups, bent over rows x 8- AMRAP 15 minutes
Week 4: 8 Box Push Ups, bent over row x 8- AMRAP 15 minutes
Instructor Note: “AMRAP” stands for “As Many Reps As Possible”. You will do as many planks and rows as you can in 15 minutes per the time and rep schemes. Take as much rest as possible after both lifts. Please note, it is important that you have two kettlebells of the same size for bent over rows.
Here’s a video of both beginner and intermediate training technique for both the training outlines above.
The most advanced variation of this would be performing pushups on two kettlebells and then performing alternating rows (or renegade rows) after your push ups. This requires a LOT of core stabilization, both unilaterally and contralaterally when you get into the rows. TO get some serous work done, here’s a solid 4 week training protocol to dial in serious push and pull work.
Week 1: 6 Push Ups, 6 Renegade Rows x 6- AMRAP 15 minutes
Week 2: 6 Push Ups, 6 Renegade Rows- AMRAP 15 Minutes
Week 3: 8 Push Ups, 8 Renegade Rows- AMRAP 15 minutes
Week 4: 8 Push Ups, 8 Renegade Rows- AMRAP 15 minutes
Instructor Note: “AMRAP” stands for “As Many Reps As Possible”. You will do as many planks and rows as you can in 15 minutes per the time and rep schemes. Take as much rest as possible after both lifts. Please note, it is important that you have two kettlebells of the same size for renegade rows.
Here’s a video showing the technique for push ups and renegade rows using two 16kg kettlebells.
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