Next week we test
Next week we will test your push-up results so far. So get another hard week of training done and reap the rewards soon!

Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Time Under Tension
5 x 3 reps of a Push-Up with 6 seconds down and 6 seconds up pace; rest 1:30-2:00 between sets.

Needs to be VERY tough.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
4 rounds alternate between;
6 x Box Dip (slow down, fast up); rest :20
8 x DB Floor Press (slow down, fast up); rest :20
10 x Supinated Ring Row (slow down, fast up); Rest 1:20

Trunk
3 rounds, alternate between;
:20-:40 Ring FLR Hold; Rest :30
:30/side x Side Plank; Rest 1:30

??What??
See or ask Ben for help!

EMOM
Minutes 1-10
Odd: 16 box jumps scaled step ups
Even: 16 goblet squats

Minutes 11-20
Odd: 16 push ups
Even: 16 wall balls

Minutes 21-30
Odd: 16 T2B scaled knees to 90
Even: 16 pull ups

Cash out: 1 lap around the track

• At the start of each minute, perform the set of reps as quickly as possible. Then rest for the remaining time in that minute.

Hang Snatch 5x3 @ 70-75%
+
Back squat 10rm of today + 3 deload sets @ 90%
Bench press 10rm of today + 3 deload sets @90%
+
3 rounds for quality:
Double kb front rack reverse lunge x8/8
Strict Dips x10-15 add weight if possible
Strict chin ups x10-15 add weight if possible
+
3rft:
10 Hspu
10 Box jumps

Penkkipunnerrus 1x8
Penkki ylileveällä otteella 2x15-20
Kapeapenkki 3x12
Hauiskääntö 50-100 toistoa
Ojentaja-"pressdown" kuminauhalla 50-100 toistoa
Pystypunnerrus 3x12

Aamucardio: 30 minutes easy pace
300m ski
10 dual dumbbell press 15/9
10 strict push ups
10 strict pull ups
If strict pull ups are an issue, you may kip them for efficiency

Niskan takaa tempaus leveydeltä vauhtipunnerrus

5x3 nousulla. Pitää pystyä laskemaan niskaan.

For time:

2 Rounds
- 10 Power cleans 40kg
- 10 GHD situps

2 Rounds
- 8 Power cleans 50kg
- 10 GHD situps

2 Rounds
- 6 Power cleans 60kg
- 10 GHD situps

2 Rounds
- 4 Power cleans 70kg
- 10 GHD situps

2 Rounds
- 2 Power cleans 80kg
- 10 GHD situps

Every 6 Mins
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Squat Clean
1 Push Press
Repeat but finish with Push Jerk
Repeat but finish with Split Jerk

WARM UP (Grab a MBall or Slamball for warm up)
While Holding the Mball or Slamball ...

Ankle Jog Drill
Walking Lunge w/ T rotation
Walking SL T balance
High Knees
Butt kickers
Lat Lunges
MINIBANDS AT ANKLES
Monster lat walks
short stop Diagonal Walks
Jumping SQ forward
Inchworm into walk out plank ( no MB/SB required)

WORKOUT
6 stations
2 ppl per station

1) BOBSLED TIME (2 stacks of 3 - 5 45lbs plates, on towels...and you PUSH)
2) BB Back SQ jumps (using 35lbs bar & 45lbs bar - if that's too light - JUMP HIGHER)
3) MedBall Knee In (or request ninja exercise ;)
4) Single KB DL
5) Plyo Push Up
6) MAX speed on curve

1 ROUND : 25s ON : 10s Transition 2X through 7 mins
2 ROUND : BB SQ Jump Timer 15 reps : NO TRANSITION TIME
3 ROUND : Plyo Push Up Timer ___ reps : NO TRANSITION TIME

PYRAMID FINISHER (IF YOU DARE)
2 Push Ups
1 Pull Up

2 & 1 , 4 & 2 , 8 & 4

Wave #1
Set #1 – 5 Back Squats @ 73% of 1RM Back Squat
Set #2 – 3 Back Squats @ 78% of 1RM Back Squat
Set #3 – 1 Back Squats @ 83% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 78% of 1RM Back Squat
Set #5 – 3 Back Squats @ 83% of 1RM Back Squat
Set #6 – 1 Back Squats @ 88% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 83% of 1RM Back Squat
Set #8 – 3 Back Squats @ 88% of 1RM Back Squat
Set #9 – 1 Back Squats @ 93% of 1RM Back Squat
15-Rep Front Squat
Set #10 – 15 Front Squats @ 54% of 1RM Back Squat