week 6
Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 5 again. 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.
Note: Training days 2 & 3 have an extra level and now go up to level 9. Rest between levels is minimal, which will make the workouts quite challenging to perform. Don't be afraid to take a little extra rest if you need it and make sure you're well hydrated before you start the workouts.
Day 1 rest 60 seconds between each level (longer if required) |
|||
|---|---|---|---|
| 46 - 50 push ups | 51 - 60 push ups | > 60 push ups | |
| level 1 | 42 | 50 | 56 |
| level 2 | 35 | 40 | 45 |
| level 3 | 32 | 36 | 42 |
| level 4 | 30 | 35 | 40 |
| level 5 | max (at least 42) | max (at least 50) | max (at least 56) |
Day 2
rest 45 seconds between each level (longer if required) |
|||
| level 1&2 | 22 | 25 | 30 |
| level 3&4 | 20 | 22 | 25 |
| level 5&6 | 17 | 22 | 25 |
| level 7&8 | 15 | 18 | 22 |
| level 9 | max (at least 42) | max (at least 50) | max (at least 56) |
Day 3
rest 30 seconds between each level (longer if required) |
|||
| level 1&2 | 20 | 23 | 27 |
| level 3&4 | 17 | 20 | 23 |
| level 5&6 | 15 | 20 | 23 |
| level 7&8 | 14 | 16 | 20 |
| level 9 | max (at least 42) | max (at least 50) | max (at least 56) |
| print week 6 | |||
| print complete program | |||
Well? Did you make it through Week 6? If you did; congratulations - you should be very proud of your achievements and ready for one final test.
If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?
© 2008 Steve Speirs | Original Template Design by Andreas Viklund
Based on an original idea @ 100pushups.info
