Level 1

21-15-9

OHS

e. push ups

Level 2

21-15-9

OHS  65/42

Push ups

Level 3

21-15-9

OHS  85/63#

Bar dips

Level 4 Rx

21-15-9

OHS  115/75#

Ring Dips

Motivation

Coach Pat here,

Push ups are a foundational exercise that we expect everyone to quickly get to. If you’ve been in the gym for a while (say, more than three months) and you still can not do a few pushups on the ground with good form, you need to examine what you’re doing to improve.

All the coaches agree you should learn to do correct pushups before you move on to handstand pushups and dips, this may seem obvious, but it’s something that needs to be said.

The gyms standard progression should work for 90% of you, in case you have forgotten here it is:

Pick a position for the bar on elevated push ups. Count how many holes up it is.

Do push ups at this level in all workouts and warm ups for up to three work out sessions.

Drop the bar one hole lower, repeat until you get to the lowest possible hole.

Make sure you can do 3 sets of 6-10 at this lower level.

Move on to the ground, you should find you can easily crank out at least 5 perfect push ups.

NEVER GO BACK TO ELEVATED PUSH UPS.

GET JACKED, BE AWESOME.

Strength

Front Squat

5 reps at 70-75%, every 2 minutes for 10 rounds (20 minutes)

Strategy

Remember, we need to walk before we run, if we haven’t learned to do push ups, we don’t need to be doing ring dips.

Get more Awesome:  couch stretch 2 minutes each side, 3rd world squat 2 minutes.