Yo!
It’s that time once again!!!!
Forged Challenge!
I hope you’ve been getting these challenges in on a weekly basis.
I’ve been getting some really good feedback so keep it up!
If you haven’t wrote in or still haven’t attempted any challenges yet, WHATS THE EXCUSE???
Get with it!
Ok, this challenge is pretty basic.
We’re taking two movements – deadlifts and push ups, and adding them together to get a crazy little challenge in.
Here’s how it goes:
1) You start your deadlift at 225 and rep it out at 3 reps – Good, Fast, Explosive Form!
2) Once you hit your 3 reps of DL’s, hit 5 push ups off of the bar.
3) You will add 20 lbs to the bar (this is your rest period, should be roughly 30 secs NO more) and hit another 3 reps
4) Repeat your push ups x 5 reps
5) Keep repeating this cycle, adding 20 lbs to the bat every set.
**When you hit a wall, your form get bad and your speed and explosiveness comes to a halt and you can’t get 3 reps on the DL, hit 2 reps and increase your push ups to 10 reps.
FORM IS KING on the Deadlifts!
**When you hit a another wall and can no longer get 2 reps on the DL, hit heavy singles until you can’t go any longer and increase your push ups to 15 reps– the final weight plus every round of 15 push ups is added to give you your score.
So for example, if I get 505 on DL for my final single and I was hitting push up reps for 3 sets prior ro that, my score would be = 505 + 15(3) = 550.
Pretty simple!
Now load up a heavy bar and get to work!
Post questions and comments!!
I hope to see big numbers!
Get Forged Strong!
Travis
PS – For more workouts and kick ass posts, make sure to go to our personal blogs!
Joe – jchizek.wordpress.com
Travis – forgedstrength.wordpress.com
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