Final Session
This is the final session of the Getting Pushy Program! Hopefully you have enjoyed the process and I look forward to hearing your feedback!

Re-Test
Let's test those push-ups for the final time. Goal is as many as possible!!
Test it out, and get a coach to verify the quality of the rep(s) and take a video with your mobile telecommunications device.
Compare to Week 1 and Week 6

Muscle Endurance and Conditioning Test
This workout!
50 Calorie Bike, 25 Dumbbell Bench Press
40 Calorie Bike, 20 Dumbbell Bench Press
30 Calorie Bike, 15 Dumbbell Bench Press
20 Calorie Bike, 10 Dumbbell Bench Press
10 Calorie Bike, 5 Dumbbell Bench Press
Rx – 45’s/30’s

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

Snatch 5x3 @ light to moderate weight
+
Back squats 8rm of today +4 deload sets @ 90%
+
3 rounds:
Farmer carry step downs x8/each leg @30x1 tempo
Sumo stance BB god mornings x10 @3131 tempo
1-2 min rest

Split jerk 5x3 @ light to moderate weight
+
Bench Press 8rm od today +3 deload sets @ 90%
Strict chin ups 3xMax @30x1 tempo
+
3 rounds:
Seated 1 arm arnold press x8-12/each arm
Banded triceps extensions x15
1-2min rest
+
3 rounds:
Lateral shoulder flyes x10-15
Double KB bottom up Walk 30-60m
1-2min rest

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 :15 at arms straight, :10 at arms bent half way, :10 in active bottom position. Rest 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
3 rounds alternate between;
8-12 x Pause Bench Press @ moderate weight (each rep stops at chest); rest :30
8-12 x Pause V-Grip PullDown @ moderate weight (each rep stops at the chest); rest 1:30

Trunk
3 rounds
5/arm x ½ Turkish Get-Up (from lying to sitting position = 1 rep); rest :30
5-10 x Body Saw (feet in rings); rest 1:00

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

200m run
15 squat snatches 60/45
400m run
20 power cleans 60/45
800m run
30 front squats 60/45
1000m run
40 deadlifts
1600m run
50 burpees over bar

21-5-9

8 kg kettlebell

One arm KB swing
V-up
KB clean
Push-up
KB sumo deadlift high-pull

5 Stationary Inchrowms w +1 PU
10 Grasshoppers ea side
15 Glute Bridges w 3sec Pause
20 Quad Tippers Ea leg
15 Yard Forward/Backward Bear Crawl
10 HR PU
5 Rounds:
10 Rev Stationary Lunges
10 Sit Ups
10 Air Squats
10 V Ups
10 Sumo Stance Goodmornings

:90 Pigeon
:90 Couch
:90 Squat Hold
:90 Plank (arms ext)

20 Min Build a heavy SA KB OHS Triple

General Strength:
50 Ring Rows
50 Double KB Bent Over Rows
50 Chin Ups
50 Iron Cross KB Swings w 2 sec pause ea arm

3 rounds:

2 min row
1 min powersnatch
30 sek DU
2 min rest

Amrap 15:
200m run
15 Power Clean, 50/35
10 Front-Squat, 50/35
15 K2e

6x3min work/2min rest

A:
400 m run
amrap db snatch 32.5kg

B:
400m run
amrap goblet squat 32.5kg