Week 25: The Second Half Begins: Progress The Plan

Theme: The Second Half Begins: Progress The Plan Strength: Progressive Push-Up Choose your level: (A) Wall push-up; (B) Incline push-up on a counter; (C) Knee push-up; (D) Full push-up. Perform at th...

Theme: The Second Half Begins: Progress The Plan Strength: Progressive Push-Up Choose your level: (A) Wall push-up; (B) Incline push-up on a counter; (C) Knee push-up; (D) Full push-up. Perform at the highest level where you can maintain perfect form for 8–10 reps. 4 sets of 8–10 reps Source: Eugen Sandow — Sandow's System of Physical Training (1894) Walking: Interval Walk: Easy-Hard-Easy Walk 35 minutes: 5 minutes easy, 3 minutes brisk, 5 minutes easy, 3 minutes brisk, 5 minutes easy, 3 minutes brisk, 11 minutes easy cool-down. Each 'brisk' segment: slightly breathless but functional. 35 minutes interval format, 3 times this week Source: U.S. Army — Manual of Physical Training (early 1900s) Stretching: Quad Stretch Standing Stand near a wall. Bend your right knee, holding your right ankle behind you. Keep knees together. Hold 30 seconds per side. If tight, a small forward lean of the torso increases the stretch. 5 minutes Source: Edwin Checkley — A Natural Method of Physical Training (1890) Mindset: Raise the Bar "Whatever we do easily we will do often. And what we do often we will do well." — William Blaikie Reflection: What is one thing in this program you have been avoiding? That is likely the thing worth doing. Source: William Blaikie — How to Get Strong and How to Stay So (1879) Challenge: Progress one exercise to the next level up this week.