week 3
You should be a little stronger than you were a couple of weeks ago and able to complete considerably more push ups than your initial test. 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 26 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 - I promise it will be worth your while!
Day 1 rest 60 seconds between each level (longer if required) |
|||
|---|---|---|---|
| 16 -20 push ups | 21 - 25 push ups | > 25 push ups | |
| level 1 | 15 | 20 | 25 |
| level 2 | 12 | 15 | 17 |
| level 3 | 12 | 15 | 17 |
| level 4 | 10 | 13 | 15 |
| level 5 | max (at least 15) | max (at least 20) | max (at least 25) |
Day 2
rest 90 seconds between each level (longer if required) |
|||
| level 1 | 16 | 22 | 27 |
| level 2 | 14 | 17 | 19 |
| level 3 | 14 | 17 | 19 |
| level 4 | 12 | 15 | 15 |
| level 5 | max (at least 15) | max (at least 20) | max (at least 25) |
Day 3
rest 120 seconds between each level (longer if required) |
|||
| level 1 | 20 | 25 | 30 |
| level 2 | 15 | 19 | 22 |
| level 3 | 15 | 19 | 22 |
| level 4 | 12 | 17 | 20 |
| level 5 | max (at least 16) | max (at least 22) | max (at least 27) |
| print week 3 | |||
| print complete program | |||
Hopefully you made it safely through the third week and you're ready to move on to Week 4. Keep up the great work - you're halfway through the program and well on your way to performing one hundred consecutive push ups.
Let's continue with the program take a look at Week 4.
© 2008 Steve Speirs | Original Template Design by Andreas Viklund
Based on an original idea @ 100pushups.info
