This is a blog to track my progress in Crossfit.

Cardiorespiratory endurance, stamina, strength, power, speed,
flexibility, agility, accuracy, balance, and coordination: you're as good as
your weakest link.


- Crossfit Founder Greg Glassman

100 Pushup Program

Since I've NEVER done a metcon with pushups as prescribed, I'll be using the 100 Pushups site to try to get 100 pushups in six weeks. I will begin this program on Monday, October 8. The pushups logger page is here http://www.pushupslogger.com/plog/login

Week One (I'll be working from column 1)

DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
 up to 5 push ups6 - 10 push ups11 - 20 push ups
SET 12610
SET 23612
SET 3247
SET 4247
SET 5max (at least 3)max (at least 5)max (at least 9)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 13610
SET 24812
SET 3268
SET 4368
SET 5max (at least 4)max (at least 7)max (at least 12)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 14811
SET 251015
SET 3479
SET 4479
SET 5max (at least 5)max (at least 10)max (at least 13)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

Week 2 (Still in column 1)

DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
 up to 5 push ups6 - 10 push ups11 - 20 push ups
SET 14914
SET 261114
SET 34810
SET 44810
SET 5max (at least 6)max (at least 11)max (at least 15)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 151014
SET 261216
SET 34912
SET 44912
SET 5max (at least 7)max (at least 13)max (at least 17)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 151216
SET 271317
SET 351014
SET 451014
SET 5max (at least 8)max (at least 15)max (at least 20)

At the end of Week 2 it will be time to check your strength and perform an exhaustion test. In simple terms, perform as many good-form push ups as you can comfortably manage before you physically can't do another rep. Stress your system by all means, but please don't go beyond the safety limit. The number of push ups you complete will determine which level of the program you'll start in Week 3. Perform this test within a couple of days of completing Week 2. Good luck!

Week 3


  • If you managed 16-20 push ups in the latest test, follow column 1.
  • If you completed between 21 & 25, column 2 is for you.
  • More than 25 consecutive push ups? Excellent! You'll be following column 3.
If you're struggling with the program, don't lose heart. Some people will still be doing less than 16 consecutive push ups, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level -

DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
 16 -20 push ups21 - 25 push ups> 25 push ups
SET 1101214
SET 2121718
SET 371314
SET 471314
SET 5max (at least 9)max (at least 17)max (at least 20)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1101420
SET 2121925
SET 381415
SET 481415
SET 5max (at least 12)max (at least 19)max (at least 25)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1111622
SET 2132130
SET 391520
SET 491520
SET 5max (at least 13)max (at least 21)max (at least 28)

Week 4 - same column as week 3


DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
 16 -20 push ups21 - 25 push ups> 25 push ups
SET 1121821
SET 2142225
SET 3111621
SET 4101621
SET 5max (at least 16)max (at least 25)max (at least 32)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1142025
SET 2162529
SET 3122025
SET 4122025
SET 5max (at least 18)max (at least 28)max (at least 36)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1162329
SET 2182833
SET 3132329
SET 4132329
SET 5max (at least 20)max (at least 33)max (at least 40)
At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now - simply perform as many good-form push ups as you can comfortably manage before you're unable to perform another one. As per the end of Week 2, stress your system by all means, but please don't go beyond the safety limit.
The number of push ups you complete will determine which level of the program you'll start in Week 5. Make sure you perform this test within a couple of days of completing Week 4.
Week 5
  • If you managed 31 - 35 push ups, follow column 1.
  • If you completed between 36 & 40, column 2 is for you.
  • More than 40 consecutive push ups? Great work! You'll be following column 3.
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
 31 - 35 push ups36 - 40 push ups> 40 push ups
SET 1172836
SET 2193540
SET 3152530
SET 4152224
SET 5max (at least 20)max (at least 35)max (at least 40)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1101819
SET 2101819
SET 3132022
SET 4132022
SET 5101418
SET 6101418
SET 791622
SET 8max (at least 25)max (at least 40)max (at least 45)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1131820
SET 2131820
SET 3152024
SET 4152024
SET 5121720
SET 6121720
SET 7102022
SET 8max (at least 30)max (at least 45)max (at least 50)
Surprise, surprise, it's time for another exhaustion test. Week 5 was a tough one, and if you've made it this far, you're getting close to reaching your goal. If you're able to perform more than 45 consecutive push ups, feel free to move on to Week 6. Couldn't quite manage 45? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!

Week 6

  • If you managed 46 - 50 push ups, follow column 1.
  • If you completed between 51 & 60, column 2 is for you.
  • More than 60 consecutive push ups? Tremendous! You'll be following column 3.
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
 46 - 50 push ups51 - 60 push ups> 60 push ups
SET 1254045
SET 2305055
SET 3202535
SET 4152530
SET 5max (at least 40)max (at least 50)max (at least 55)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1142022
SET 2142022
SET 3152330
SET 4152330
SET 5142024
SET 6142024
SET 7101818
SET 8101818
SET 9max (at least 44)max (at least 53)max (at least 58)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1132226
SET 2132226
SET 3173033
SET 4173033
SET 5162526
SET 6162526
SET 7141822
SET 8141822
SET 9max (at least 50)max (at least 55)max (at least 60)


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