Push up path

Overview

Goal 

To increase max reps for push ups

Test

Max rep push ups

Session 1 and retest Session 12

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

Notes: ensure to keep the highest quality and go to complete failure

Rest to full recovery (3:00-5:00)

 

B.

3 Sets

:10 single straight arm plank hold/side

AMRAP -1 DB floor press/side

Notes: start on weaker side

Session 2

 

A.

EMOM x 10:00

25% Push up reps from test

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

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

B. 

3 Sets

AMRAP -1 of Z press/side

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

Session 7

 

A.

EMOM x 10:00

25% reps + 2-4 reps

Progression from Session 4

Session 8

 

A.

3 Sets – as fast as possible in as few sets as possible

Accumulate 200%

Rest 2:30

Session 9

 

A.

Every :90 x 5

50% reps

Progression from Session 6

Session 10

 

A.

3 Sets

25% Wide + 25% narrow + 25% normal

Rest as needed between sets

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

Session 12

 

A. 

Retest your max set of push ups

Keep the metronome tempo 

FIND US 

The Panic Gym

Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

LE13 0RG

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