Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 push-up/FLR ladder
In the PM:
3 x (10-5-3-2) dbl kb press @ 2 x 45#
4 x 10 bent over row w/ pause @ 2 x 45#
4 x 10/10 1h swing @ 45#
Lots of upper body band work (pump)
Situps / ab wheel rollouts
Rest 10 min
Then:
10 min push-up test (goal = 200)
- achieved: 200
- I split up 10 push-ups every 30 sec for first 5 minutes and 5 push-ups every 15 sec for last 5 minutes. Form deteriorated at the end a bit.
Comments:
Weight: 204#
Body: sore
Notes: push-up test was way harder than I expected, especially after upper body work done earlier. Good finisher. I would like to do all 200 reps with perfect form next time.
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