?New Push Up Challenge? – Exercise of the Week #4

MORE INFO: http://www.synergy-athletics.com/effective-strength-training/eow-4-joes-push-up-challenge/

I am always looking for new ways to push my athletes out of their comfort zone and into strength development.

These guys impress me on a daily basis! (Check out the Original Dynamic Push Up Challenge)

So I thought of something I thought they could not accomplish – at least at the beginning – and then after a few weeks of working at it they would be more successful.
Joe’s Push Up Challenge Explained

Minute 1 – 1 push up every 5 seconds
Minute 2 – 1 push up every 10 seconds
Minute 3 – 1 push up every 15 seconds
Minute 4 – 1 push up every 20 seconds
Minute 5 – 1 push up every 15 seconds
Minute 6 – 1 push up every 10 seconds
Minute 7 – 1 push up every 5 seconds

The athlete MUST stay in the proper push up position the entire time. As soon as the knee hits the ground or the butt goes way in the air the challenge is over and mark the time down that they failed. Try to improve next week.

The first athlete, newer guy that has been there 3 weeks – attempted the challenge and started shaking around 2 minutes. He powered through it until 3 min and 10 seconds. A great effort.

A few others went and finished around the same time – then the veterans get up there – a pair of sophomores that have been with us 1 year plus…

They killed it! The full challenge and then ripped out about another 10 push ups at the end to burn it out AFTER the 7 minutes!

Oh well, back to the drawing board for me – and that’s a good thing.
Try This Now!

Take 3-7 minutes right now and give this challenge a shot. Push away from the computer desk and see how you do! (post up your results in the comments!)
EOW#4 – Push Up Challenge Video

I did not want to put up 21 or so minutes of straight push ups so this is a little summary. I tried to catch the clock in the video so you can see how much actual time passed.

I would be very appreciative if you could take a second to give my new video a thumbs up on YouTube! It would be a BIG HELP in spreading Synergy!

– Joe Hashey, CSCS –

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