Day 39: Pushups

I expect that you are a bit stronger now. Let’s prove it.

Let me know in the comments

Time Domain

• 3 Rounds - you will be performing 11 reps per round

  • Start the clock

  • Execute 11 pushups at whatever level you choose

  • Rest for an entire 1:30

  • Start again at the top of the next minute

  • 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 11 pushups

  • Level 1: Knees

  • Level 2: Traditional

  • Level 3: Hand-release

Coaches Plan

Each set I plan to lower very controlled, but not slow, then, when my chest hits the deck, EXPLODE up to plank.

Resources - How to

• Resources - How to

  • knee pushups

  • traditional pushups

  • hand-release pushups

Score: Share to website comments and/or Facebook

• Share how it felt.

  • How did 11 feel?

  • Was the rest period long enough?

  • How do your shoulders, in particular, feel?

  • What was challenging?

  • Did anything hurt?