Overview
Goal
To increase max reps for push ups
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Test
Max rep push ups
Session 1 and retest Session 12
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Each session has an explanation video, ensure you watch it to pick up important instructions, cues and scales.
Block 1 discussion
Taken from 'Across the box' podcast - episode 1.
Session 1
A.
Max Push up test – as many as possible unbroken
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Notes: ensure to keep the highest quality and go to complete failure
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Rest to full recovery (3:00-5:00)
B.
3 Sets
:10 single straight arm plank hold/side
AMRAP -1 DB floor press/side
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Notes: start on weaker side
Session 2
A.
EMOM x 10:00
25% Push up reps from test
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Notes: If this is easy, good. Make it harder by focusing on the highest quality and adding a slower tempo
Session 3
A.
Accumulate 100% reps (from your test):
Wide grip push ups
(Rest 3:00)
B.
Accumulate 100% reps
Narrow grip push ups
(Rest 3:00)
C.
Accumulate 100% reps
Normal with :2 pause in bottom position
Notes: You are accumulating 100% reps on each movement variation from your test on. This is unlikely to be unbroken because the variation is harder than the test.
Session 4
A.
EMOM x 10:00
25% reps + 1-3 reps
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Notes: Add 1, 2 or 3 reps from Session 2 depending on how difficult you found it
Session 5
A.
3 Sets
AMRAP-1 with Tempo 33x3
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B.
3 Sets
AMRAP -1 of Z press/side
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Notes: Check the video for alternatives to Z press
Session 6
A.
Every 2:00 x 5
50% reps from the test on session 1
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Session 7
A.
EMOM x 10:00
25% reps + 2-4 reps
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Progression from Session 4
Session 8
A.
3 Sets – as fast as possible in as few sets as possible
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Accumulate 200%
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Rest 2:30
Session 9
A.
Every :90 x 5
50% reps
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Progression from Session 6
Session 10
A.
3 Sets
25% Wide + 25% narrow + 25% normal
Rest as needed between sets
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B.
3 Sets
:10-:20 hold at top
:10-:20 hold at bottom
Rest as needed between sets
Session 11
A.
2 Sets
75% reps
Rest 1:00
50% reps
Rest :30
25% reps
Rest 3:00
B.
3 Sets
AMRAP -1 DB row/side
Rest as needed between sets
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Session 12
A.
Retest your max set of push ups
Keep the metronome tempo