Physical Friday - IMPROVE Your Pushup Numbers & Be Ready For February’s 10,000 Pushup Challenge
TOM ROWLAND PODCAST
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Physical Friday - IMPROVE Your Pushup Numbers & Be Ready For February’s 10,000 Pushup Challenge
[Audio Podcast]
Podcast Synopsis
We’re still a little ways out from our 10,000 pushup challenge in February, but now is the time to start preparing yourself, especially if you are unsure if you can do it. In this episode, I break down a proven method to increase your pushup numbers. If you start now, you will have a great base to work off of come February. And trust me, you are not going to want to miss the pushup challenge this February. We already have a lot of brands involved and it will be the biggest yet this year. Here is the full write up for this method:
Monday AM Session
TEST 1- AM 2 min. Max Push-Ups Rest 10 Minutes - Ex 30 2 min. Max Sit-Ups Rest 10 Minutes
PM Session
(1) 5 Rounds, every 60 sec. 30% of your Max Reps Push-Ups from APFT No. 1 then...
1 Round max reps Push- Ups Ex 30% of 30 is 9. 9 every 60 seconds.
(2) 5 Rounds, every 60 sec. 30% of your Max Reps Sit- Ups from APFT No. 1 then...
1 Round max reps Sit-Ups
Wednesday
(1) 5 Rounds, every 60 sec. Push-Ups 30% of your Max Reps Scored on APFT No. 1 then...
1 Round max reps Push- Ups Ex 30% of 30 is 9. 9 every 60 seconds.
(2) 5 Rounds, every 60 sec. 30% of your Max Reps Sit- Ups from APFT No. 1 then...
1 Round max reps Sit-Ups
Friday
(1) 5 Rounds, every 60 sec. Push-Ups 35% of your Max Reps Scored on APFT No. 1 then...
1 Round max reps Push- Ups EX 35% of 30 = 10.5. round up to 11. 11 every 60 sec.
(2) 5 Rounds, every 60 sec. 35% of your Max Reps Sit- Ups from APFT No. 1 then...
1 Round max reps Sit-Ups
Week 2
Monday
(1) 5 Rounds, every 60 sec. Push-Ups 35% of your Max Reps Scored on APFT No. 1 then...
1 Round max reps Push- Ups EX 35% of 30 = 10.5. round up to 11. 11 every 60 sec.
(2) 5 Rounds, every 60 sec. 35% of your Max Reps Sit- Ups from APFT No. 1 then...
1 Round max reps Sit-Ups
Wednesday
(1) 5 Rounds, every 60 sec. Push-Ups 40% of your Max Reps Scored on APFT No. 1 then...
1 Round max reps Push- Ups EX 40% of 30 = 12
(2) 5 Rounds, every 60 sec. 40% of your Max Reps Sit- Ups from APFT No. 1 then...
1 Round max reps Sit-Ups
Friday
(1) 5 Rounds, every 60 sec. Push-Ups 40% of your Max Reps Scored on TEST No. 1 then...
1 Round max reps Push- Ups EX 40% of 30 = 12
(2) 5 Rounds, every 60 sec. 40% of your Max Reps Sit- Ups from APFT No. 1 then...
1 Round max reps Sit-Ups
Week 3
Monday AM
APFT 2 min. Max Push-Ups Rest 10 Minutes 2 min. Max Sit-Ups
RESULTS - 40 this time
PM Session
(1) 5 Rounds, every 60 sec. 30% of your Max Reps Push-Ups from APFT No. 2 then...
1 Round max reps Push- Ups 30% of 40 = 12
(2) 5 Rounds, every 60 sec. 30% of your Max Reps Sit- Ups from APFT No. 2 then...
1 Round max reps Sit-Ups
Wednesday
(1) 5 Rounds, every 60 sec. Push-Ups 30% of your Max Reps Scored on APFT No. 2 then...
1 Round max reps Push- Ups 30% of 40 = 12
(2) 5 Rounds, every 60 sec. 30% of your Max Reps Sit- Ups from APFT No. 2 then...
1 Round max reps Sit-Ups
Friday
(1) 5 Rounds, every 60 sec. Push-Ups 35% of your Max Reps Scored on APFT No. 2 then...
1 Round max reps Push- Ups 35% of 40 = 14
(2) 5 Rounds, every 60 sec. 35% of your Max Reps Sit- Ups from APFT No. 2 then...
1 Round max reps Sit-Ups
Week 4
Monday
1) 5 Rounds, every 60 sec. Push-Ups 35% of your Max Reps Scored on APFT No. 2 then...
1 Round max reps Push- Ups 35% of 40 = 14
(2) 5 Rounds, every 60 sec. 35% of your Max Reps Sit- Ups from APFT No. 2 then...
1 Round max reps Sit-Ups
Wednesday
(1) 5 Rounds, every 60 sec. Push-Ups 40% of your Max Reps Scored on APFT No. 2 then...
1 Round max reps Push- Ups 40% of 40 = 16
(2) 5 Rounds, every 60 sec. 40% of your Max Reps Sit- Ups from APFT No. 2 then...
1 Round max reps Sit-Ups
Friday
(1) 5 Rounds, every 60 sec. Push-Ups 40% of your Max Reps Scored on APFT No. 2 then...
1 Round max reps Push- Ups 40% of 40 = 16
(2) 5 Rounds, every 60 sec. 40% of your Max Reps Sit- Ups from APFT No. 2 then...
1 Round max reps Sit-Ups
Week 5
APFT 2 min. Max Push-Ups Rest 10 Minutes 2 min. Max Sit-Ups
RESULT 45
REPEAT
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Physical Friday - IMPROVE Your Pushup Numbers & Be Ready For February’s 10,000 Pushup Challenge
[VIDEO]
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