TEST WEEK

• This week is a test week. We’re going to be measuring our strength and endurance with a high amount of repetitions and our opponent will be a clock. The goal is too get the selected number of reps in the fasted amount of time using good form. We will be doing Push-ups one, Bodyweight squats the next, followed by Pull-ups, then Core, a rest for two days. The last day will be a big super set pyramid day.

Day 1: PUSH-UPS

• Push-ups are one of the best ways to build upper body strength and endurance. The test is to see how quick you can do 1000 push ups. If you can do this in under an hour you are in good shape. Now if you're not in the best of shape you might need to start with a number like 500. You can change hand position through out the sets, but focus on form and speed. If you can break the under 45 minute range you're a stud. 

Day 2: BODYWEIGHT SQATS

• Squats are great for you whole body, they help the release of growth hormone and other muscle building hormones that are naturally produced in your body. Without the weight added to your spine from having a bar on across your shoulder you don’t have to worry about hurting your lower back. However proper form is still a must. The goal is 1000 squats in under an hour. If you're not the most fit person yet, aim for a lower number. You can change back and forth between a wide and narrow stances on the way to 1000. 

Day 3: PULL-UPS

• Pull-ups will work your grip, back, arms, core, and make you strong as an ox. A 1000 is insane so we drop these down to 250 reps in an hour. Most people can barley to 10. So take your max set and times it by 10. Try to hit this mark in under 45 minutes. Just like the push-ups change your hand position as you wish. 

Day 4: CORE

• Your core is your center, you need it to be strong. 1000 is in 30 minutes is your goal. Do leg lifts, crunches, straight leg sit ups. You can even do wind mills for this day. Form is very important. 

Day 5 and 6: REST

• Don't do any kind of strength training these days. You may want to take an ice bath if you're very sore. 

Day 7: FULL BODY PYRAMID

• The pyramid will be done in the same 50,40,30,20,10 repetition format we do in alot of our workouts. Except here's the twist. We will do a push-up pyramid then 3 max sets of pull-ups. Next is the Squat pyramid then 3 max sets of pull-ups. Finally a pyramid working your core, then finish with 3 max sets of pull-ups.

Remember this workout is for advanced athletes if you need to alter the number of reps feel free, but the ones listed will be your goal you’re working for. Feel free to leave comments, and questions in the comment box below.