Day 16: Pushups

Back to the pushups. A few days ago, we did presses with the same time structure. We are starting to lean into strength priority ever-so slightly, so you will see more load, with greater rest. Today, we will again be going at 60% the volume we completed in the foundations benchmark testing.

I assume that you are slightly stronger now, given that you've been consistent all 15 days, and this will prove or disprove that. And by slightly, and I mean slightly, but noticeable.

Let me know in the comments


Time Domain

  • 3 Rounds - you will be performing 60% of the reps you did during foundations, three times

    • Start the clock

    • Execute 60% of the pushups you were able to execute during foundations

    • Rest for 1:30

    • Start again at the top of the next minute

This could run over 5 minutes if pushups are your game.

  • Example:

    • If you did 22 pushups for foundations, 22*.6=13.2 (round up or down as you please)

    • Therefore, each set will be 13 pushups.

    • If the pushups take you :45, you’ll rest until 2:15 …if it took another :30, you’ll start your last set at 4:15, and you’re done.

    • Perform each push-up perfectly. Don’t rush. Enjoy the movement. It’s not a race to the end. Imagine your muscles working. Squeeze your glutes at the top of the pushup. Stay tight. Squeeze your abs to keep a firm trunk. Try to blast out of the bottom explosively.

Workout Level Suggestions

  • Level 1, 2, & 3: All levels perform 60% of the Foundations best

    • Level 1: Knees

    • Level 2: Traditional

    • Level 3: Hand-release

Coaches Plan

My number is 15, and this time I will stick to 3 sets instead of misreading my own programming last week and slamming 5 sets. My idiocy knows no bounds. My execution will be explosive for 7, more even for 8, each round.

Resources - How to

Score: Share to website comments and/or Facebook

  • Share how it felt.

    • Did it feel easier than last time (Day 8)

    • Was the rest period long enough?

    • How do your shoulders, in particular, feel?

    • What was challenging?

    • Did anything hurt?