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WOD 2-23-06

Thursday, 23 February 2006

Focus Day- Pushups

After the APK Warmup:

10 Rounds of Max-effort pushups (rest as-needed in-between). Pushups should be absolutely perfect form- body straight, elbows in, no "reaching" with either the chin or chest.

To scale, you can follow the same protocol with pushups from your knees or with your upper-body elevated. Conversely you can elevate your feet, even to the point of 6 sets of max-effort, free-standing handstand pushups ;)

Post repititions per round and total reps to comments.

Users' Comments

Display 10 of 10 comments

1. 02-23-2006 15:19

I did them with my feet on top of my couch, it definitely makes a big difference. What i really noticed is that i felt like i could do more everytime but my form would be sacrificed so i had to stop. It really makes me think about how i train at something like parkour when i'm tired.

1-36
2-27
3-23
4-20
5-22
6-20
7-16
8-14
9-13
10-13

Frosti

2. 02-23-2006 18:02

Day two of my post-op workout program:

Warmup:

2 rounds- 15 Situps, 15 Squats, 15 dumbell swings (one arm)

Workout:
5x3 One-Arm Push-Ups

45# dumbell squat-snatch x 30 2:05

As much stretching as I can stand...too much sitting around the house this week!

gearsighted

3. 02-23-2006 19:07

god no time today. damage estimates and a huge java assignment due tonight. FECK

ando

4. 02-23-2006 21:13

Did the push-ups as Rx'ed. Definitely more difficult when you focus on lowering just shy of the floor w/ a super straight back. Plus, the close stance w/ elbows tucked, as opposed to the wider stance I normally do that engages the back more it seems, adds to the difficulty and lower total.

60 to 90 seconds rest between rounds.

1-22
2-12
3-15
4-13
5-12
6-10
7-10
8-11
9-8
10-7

coastal96

5. 02-23-2006 21:25

I just did standard pushups; 40, 27, 30 , 25, 20, 18, 17, 15, 10, 10. So 10 total sets. Also I tended to take lengthy rests between so in total it ended up taking something like an hour. Also worked on some handstands. :eek

before-hand of course

SkyNative

6. 02-23-2006 23:26

I strained my achilles tendon a bit so I had to do them from my knees on a little foot and a half high bench. My triceps we fine but my chest felt like it was going to slide off my torso when I was done.

1-10
2-7
3-7
4-7
5-7
6-9
7-8
8-7
9-6
10-5

Those reps took me about 10 minutes with short breaks (thirty seconds or so) in between. Not terribly impressive but I'm working my way up and feeling great. I've lost 16 pounds now! :D

InvasionANC

7. 02-23-2006 23:51

i did HSPU against a wall

16
13
9
9
8
6

demon

8. 02-23-2006 23:58

Didn't get around to this today! Got to hit the hay for my Statistics quiz tomorrow, will hit this up in the morning!

akh

9. 02-24-2006 04:08

1- 62
2- 40
3- 35
4- 35
5- 30

Ran out of time for anymore, I could do these all day!

leonn

10. 02-24-2006 05:31

was on a train, seriously considered doing push-ups on the train, but decided against it.
(I was beat too, long days)

HSPU with wall, last 1-2 of each set free standning

superset with pullups
11-6
9-7
8-5
6-5
6-4
4-4

m2.

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