December 1, 2025 Workout of the Day

12/01/2025 Workout of the Day. Push Session

Warm up: ab wheel rollouts, glute bridges, and 3 minutes of Indian club heart swings 

Ex 1: see saw overhead press-2x8-10

Ex 2: 10 Minute EMOM Pushups-10x6-12 reps per set, every minute on the minute

Ex 3: kettlebell rolling tricep extensions-3x8-10

Ex 4: seated dumbbell lateral raises-3x10-15

Total Time = 29 minutes. (Not including warm up)

I followed up the session with a couple sets of 30 second hangs from the pullup bar.

6-12 reps per set doesn't seem like much for pushups, but I focus on controlled, slow(ish) reps with full range of motion (hands elevated on handles, block, or perfect pushup handles), pausing at the top and bottom of each rep. 

The 10 sets paired with short rest periods creates fatigue accumulation (ah-ha – not unlike Vince Gironda's original "cumulative fatigue" training methods). That volume adds up during the compressed period of time (in this case, 10 sets in 10 minutes). 

This is a prime example of how "density training" can be very effective for hypertrophy, strength, and conditioning without taking lots of time. 

Density training can be simply defined as doing lot of volume (relatively, speaking) in a short amount of time. EMOMs are a prime example of cumulative fatigue training, and both EMOMs and Cumulative Fatigue are prime examples of density training. 

As I sit here writing this – 16 hours after the session was completed – I can confidently confirm that a muscular stimulus of some sort has been achieved, because my chest and triceps are sore!

Thanks for reading. Have a great rest of your day!