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
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?