Rest 5-10 Min.
60 Push Ups
30 Push Ups
10 Push Ups
We are going for 1 RM’s this week. The triple at the beginning is a formality to get the head in the game and body adjusted to the max demand about to be placed upon it. I would warm up at at light weight (75% of old 1 RM) for a few reps, then a couple more slightly heavier (85%) and then pull your triple at 90-92% of 1RM. Rest for a few then load up and go. I aim for around 105% if I am feeling strong and maintaining good form. If you hit a PR, you can continue to make another very small increase, only if your form and ability allow it. Otherwise, hit a PR and call it a day. In fact, you may wish to top out and then pyramid down 5% for the final set. If you don’t get it today, be smart, walk away and come back to do battle another day.
Work on your POSE technique before you start your runs. Maintain that technique throughout the efforts.