SFG Pr Selection Training Schedule
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Transcript of SFG Pr Selection Training Schedule
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The Special Forces Group Pre-selection Program
Are you looking to join Special Forces Group? The following 13-week program is an awesome tool that will deliver strength, speed, and stamina of both mind and body. Start this program 15 weeks before you start your Special Forces Stage period. If you are not ready to do the amount of Push-ups following the program, you can already start with this 06 weeks long training program. (See Annex).
Required Equipment: PT Uniform A Good pair of Running Shoes Sport Socks Running Shorts (long and short) T-shirts (Wind stoppers) Battle Dress Uniform (BDU) At least 03 pair of good prepared combat Boots Lots of military Socks Trousers Shirts Rifle Military Webbing Kit (load bearing equipment], min 8kg) Military Ruck Sack. Bicycle (road or mountain type) Swim goggles and trunks
Legend: PT= PT uniform worn RIFLE= Rifle carried in hands, never slung BDU= BDU uniform & Rifle KIT 8Kg = BDU, Webbing Kit w/8kg, & Rifle FULL KIT= KIT 8Kg + Ruck Sack
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WEEK 1
Activity Uniform
Mon AM 5 Km Run PT
PM workout 1 PT
Tue AM 8 Km Walk BDU
PM 5x20 Push Ups, 2x5 Pull Ups, 100 Sit Ups PT
Wed AM 15 Km Cycle PT
PM workout 2 PT
Thu AM 6 Km Run PT
PM Swim: 8x50m (30 Rest in between) PT
Fri AM 10 Km Walk BDU
PM 6x20 Push Ups, 2x5 Pull Ups, 110 Sit Ups PT
Sat AM 7 Km Run PT
PM Rest
Sun AM Swim: 3x200m (60 Rest in between) PT
PM 20 Min Stretching PT
WEEK 2
Activity Uniform
Mon AM 7 Km Run PT
PM workout 1 PT
Tue AM 8 Km Run Kit 8Kg
PM 7x20 Push Ups, 2x6 Pull Ups, 120 Sit Ups PT
Wed AM 20 Km Cycle PT
PM workout 3 PT
Thu AM 7 Km Run PT
PM Swim: 10x50m (30 Rest in between) PT
Fri AM 10 Km Walk Kit 8Kg
PM 8x20 Push Ups, 2x6 Pull Ups, 130 Sit Ups PT
Sat AM 8 Km Run PT
PM Rest
Sun AM Swim: 4x200m (60 Rest in between) PT
PM 20 Min Stretching PT
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WEEK 3
Activity Uniform
Mon AM 8 Km Run PT
PM workout 1 PT
Tue AM 8 Km Walk Kit 8Kg
PM 6x25 Push Ups, 3x5 Pull Ups, 140 Sit Ups PT
Wed AM 25 Km Cycle PT
PM workout 2 PT
Thu AM 8 Km Run PT
PM Swim: 12x50m (30 Rest in between) PT
Fri AM 12 Km Walk Kit 8Kg
PM 7x25 Push Ups, 3x5 Pull Ups, 150 Sit Ups PT
Sat AM 10 Km Run PT
PM Rest PT
Sun AM Swim: 4x200m (60 Rest in between) PT
PM 20 Min Stretching PT
WEEK 4
Activity Uniform
Mon AM Pack Walk 1 Hr (Map reading 1/50.000) Full Kit 10Kg
PM workout 1 PT
Tue AM 12 Km Run PT
PM 8x25 Push Ups, 2x6 Pull Ups, 160 Sit Ups PT
Wed AM 30 Km Cycle PT
PM Rest
Thu AM 12 Km Walk (Run 1st Km
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WEEK 5
Activity Uniform
Mon AM Pack Walk 2 Hrs (Map reading 1/50.000) Full Kit 10Kg
PM workout 1 PT
Tue AM Fast Run 4x1Km in 4 (4 Rest in between) PT
PM 5x30 Push Ups, 3x6 Pull Ups, 170 Sit Ups PT
Wed AM 30 Km Cycle PT
PM workout 2 PT
Thu AM 12 Km Walk (Run 1st 1,5Km
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WEEK 7
Activity Uniform
Mon AM Pack Walk 2,5 Hrs. (Map reading 1/50.000) Full Kit 20Kg
PM workout 1 PT
Tue AM Fast Run 4x1Km in 4 (4 Rest in between) PT/Rifle
PM 7x30 Push Ups, 2x7 Pull Ups, 190 Sit Ups PT
Wed AM 40 Km Cycle PT
PM workout 2 PT
Thu AM 15 Km Walk (Run 1st 2,5Km
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WEEK 9
Activity Uniform
Mon AM Pack Walk 7,5 Hrs. (Map 1/50.000) Full Kit 15Kg
PM Rest
Tue AM Fast Run 3x1Km in 4 (4 Rest in between) BDU
PM 8x30 Push Ups, 2x8 Pull Ups, 200 Sit Ups PT
Wed AM 45 Km Cycle PT
PM workout 1 PT
Thu AM 4 Km Time Trial
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WEEK 11
Activity Uniform
Mon AM Pack Walk 24 Hrs. (Map 1/50.000) Full Kit 15Kg
PM Still walking
Tue AM Rest
PM Rest
Wed AM 3Km Run 1000m Swim PT
PM 4x50 Push Ups, 1x10 Pull Ups, 200 Sit Ups PT
Thu AM 30 Km Cycle PT
PM workout 1 PT
Fri AM 10 Km Walk (Run First 2 Km
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WEEK 13
Activity Uniform
Mon AM Fast Run 4x1Km in 4 (4 Rest in between) PT
PM Freestyle KB Workout PT
Tue AM Pack Walk 2 Hrs. (Map 1/50.000) Full Kit 20Kg
PM Rest
Wed AM 5Km Run PT
PM Freestyle KB Workout PT
Thu AM 15 Km Cycle PT
PM Stretching PT
Fri AM Swim 2x 500m PT
PM Rest
Sat AM Rest PT
PM 5 Km Run PT
Sun AM Rest PT
PM 30 Min Stretching PT
Workout-1 Jump Rope: (2x5 min) Jump Squat (3 x 10) Triceps Dips: (3 x 10) Butterfly Sit-up: (3x10)
Workout-2 Jump Rope: (2x5 min) Burpee: (3 x 10) Triceps Dips: (3 x 10) Butterfly Sit-up: (3x10)
Workout-3 Jump Rope: (2x5 min) Lunge Hop: (3 x 10) Triceps Dips: (3 x 10) Butterfly Sit-up: (3x10) For details about the exercises see Annex
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Training Tips Drink water before, during, and after training. On the longer training sessions eat fruit during and after the activity. Substitute good hiking shoes or trail shoes for boots on alternate (weekend) training sessions. Reduce injury if you feel you may be susceptible. Warm up specifically for each training session On Pack Walks over 3hrs, rest 10min every 60min. Train on soft surfaces to reduce injury (i.e. grass, gravel, and wilderness) If you do not recover from the previous days training, have a rest day If you feel good, do NOT add in extra training sessions or increase the intensity And/or volume Arrange a regular follow up by the doctor. Take Ctc with your local PTI Take note about your training activity in a logbook.
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Jump Squats
Some of the best exercises are those that can be done without the need for any extra
equipment and by simply using your own body weight. Regular squats are great, but
Squat Jumps offer a new take on the old squat one that you're definitely going to feel
in your quads:
Stand with feet shoulder-width apart, arms at sides.
Start by doing a regular squat and then jump up as explosively as you can when you rise
up reaching for the ceiling.
When you land, lower your body back into the squat position to complete one rep.
Do two sets of 10 reps.
Fit's Tips: Use your whole foot to jump, not just your toes. Try not to let your shoulders
lean out beyond your knees as this can strain and injure your back.
http://fitsugar.com/65569
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Butterfly Sit-ups Exercise
The butterfly sit-up is a beginner level core conditioning exercise that targets the abs.
The Butterfly Sit-up is a fantastic ab exercise because the manner in which you position
your legs forces your abdominal muscles to do more work since your hip flexors become
disengaged.
1-Lay on the floor, face up. Bring the bottoms of your feet together, your knees pointing
in opposite directions.
2-Using the power of your abdominal muscles, bring your torso upright, eventually
rounding over your legs and touching your toes with your hands. Exhale throughout this
motion.
3-On your next exhalation, slowly lower your torso, vertebrae by vertebrae, back down to
the ground. Again, this is done with the power and control of your abdominal muscles.
This is one repetition.
Do as many reps as you can in 1 minute.
It is important that you do not throw yourself up and down and are certain that your abs
do the work. It can hurt your back and/or completely avoid working your abs if you do not
control your core.
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Burpee
The burpee is a ridiculously simple, full body exercise that will leave you gassed after doing only a few.
To perform a basic burpee, just follow these instructions:
Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position.
When performing burpees, the key is to perform them in quick succession in order to get the conditioning benefits this exercise is famous for.
Alternative exercise is with a Pushup move after kicking back your feet
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Triceps dip
Toning your triceps the muscles that run on the backside of your upper arm from your
shoulder to your elbow is one way to really help prep your arms for tank tops. Triceps
Dips are a great, basic exercise for working your triceps. What's more? They're pretty
easy to do and don't require much equipment.
Here's how you do them:
Position your hands shoulder width apart on a secured bench or stable chair.
Move your booty in front of the bench with your legs bent and feet placed about hip
width apart on the floor.
Straighten out your arms and keep a little bend in your elbows in order to always keep
tension on your triceps and off your elbow joints.
Now slowly bend at your elbows and lower your upper body down towards the floor until
your arms are at about a 90 degree angle. Be sure to keep your back close to the
bench.
Once you reach the bottom of the movement, slowly press off with your hands, and push
yourself straight back up to the starting position.
Fit's Tip: Don't allow your neck to sink and your ears to fall close to your shoulders.
Also, straighten your legs as you get stronger, this will make the exercise harder.
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Lunge Hop
Step your right foot forward and bend both knees to 90 degrees, keeping your chest upright and core tight. Bend your elbows to 90 degrees, raising your left fist toward the ceiling and lowering your right fist toward the floor (a). Jump as high as you can, switching your arm and leg positions in midair (b) and landing in another lunge (c). That's one rep. Continue quickly alternating.
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100 Pushups
Lie prone on the ground with hands placed as wide as or slightly wider than shoulder width. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.
Body weight should be lifted by the arms; don't be tempted to use your butt, stomach or the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.
Before you dive in and start the Hundred Push Ups Program, you should:
The test will highlight your current fitness level and determine where to start and how to plan your pushups training program.
RANK Number of Push Ups performed
1 0 5
2 6 14
3 15 29
4 30 49
5 50 99
6 100 - 150
To perform the test, simply execute as many good-form pushups as you can. Don't cut
corners and please don't cheat - the last thing you want to do is end up in the wrong
level of the training program! The results may be humbling, but trust me; honesty is the
best policy if you want to maximize your strength gains!
Once you've collapsed in a sweaty heap on the floor and your arms have stopped
trembling from the exertion, make a note (mental or otherwise) of how many, or how
few, pushups you were able to perform. As an example, the first time I performed the
test, I managed to eke out just 19 consecutive good-form pushups.
Before starting Week 1, I recommend taking a couple of days to familiarize you with the
program and recover from the exertion of the initial test. You'll be required to work out
three times per week - Monday, Wednesday, Friday worked well for me.
Don't forget how many pushups you performed in the test and if you're still keen to
improve your strength and fitness, read on to learn more about the program.
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* If you're concerned about your Rank in the left column; there's really no need. The
scale of 1 to 7 is purely an indicator of current fitness, and can be used as a comparison
tool between you, friends, family & co-workers.
Most people tend to fall into Rank 2 or 3 which is a great starting point for the plan.
Week 1
So, you've completed your initial test and you're keen to start the program? Great!
If you managed 5 or less push-ups in the test, follow column 1. If you completed between 6 and 10 push-ups, column 2 is for you. Between 11 and 20 consecutive push-ups? Impressive! Column 3 is what you're
looking for. More than 20 push-ups? I would suggest starting the program on Week 3. Choose
either Column 2 or 3 based on the number of push-ups you managed in your initial test.
For example: let's say you managed 8 push-ups. Looking at the second column, Day 1 begins with Set 1 (6 push-ups), a rest period of 60 seconds, before moving on to Set 2 (6 push-ups). Rest for 60 seconds and continue with Set 3 (4 push-ups) and Set 4 (4 push-ups), before finishing with Set 5 and as many consecutive push-ups as you can comfortably manage (at least 5, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but I promise it will get tough towards the end.
Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.
http://www.hundredpushups.com/test.htmlhttp://www.hundredpushups.com/week3.html
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week 1: pick the appropriate column depending on your initial test results
DAY 1
REST 60 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
up to 5 push ups 6 - 10 push ups 11 - 20 push ups
SET 1 2 6 10
SET 2 3 6 12
SET 3 2 4 7
SET 4 2 4 7
SET 5 max (at least 3) max (at least 5) max (at least 9)
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DAY 2
REST 90 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
SET 1 3 6 10
SET 2 4 8 12
SET 3 2 6 8
SET 4 3 6 8
SET 5 max (at least 4) max (at least 7) max (at least 12)
DAY 3
REST 120 SECONDS BET WEEN E ACH SET (LONGER IF REQUIRED)
SET 1 4 8 11
SET 2 5 10 15
SET 3 4 7 9
SET 4 4 7 9
SET 5 max (at least 5) max (at least 10) max (at least 13)
Hopefully you made it safely through the first week and now you're keen to move on to Week 2. However, if for some reason you struggled with the program, I would suggest either retaking the initial test or repeating Week 1. You'll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.
If you're ready to move on, let's take a look at Week 2
http://www.hundredpushups.com/week2.htmlhttp://www.hundredpushups.com/test.htmlhttp://www.hundredpushups.com/week1.htmlhttp://www.hundredpushups.com/week2.html
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Week 2
Week 1 should now be comfortably behind you and it's time to start Week 2 of the hundred push-ups program. Continue by following the same column of exercises as you did in Week 1. Don't cut any corners, but feel free to take a little more rest between each level if you need to. It's also important to be well hydrated before you start each workout.
At the end of Week 2 it will be time to check your strength and perform an exhaustion test. In simple terms, perform as many good-form push-ups as you can comfortably manage before you physically can't do another rep. Stress your system by all means, but please don't go beyond the safety limit. The number of push-ups you complete will determine which level of the program you'll start in Week 3. Perform this test within a couple of days of completing Week 2. Good luck!
week 2: pick the same column as you did in week 1
DAY 1
REST 60 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
up to 5 push ups 6 - 10 push ups 11 - 20 push ups
SET 1 4 9 14
SET 2 6 11 14
SET 3 4 8 10
SET 4 4 8 10
SET 5 max (at least 6) max (at least 11) max (at least 15)
http://www.hundredpushups.com/week1.htmlhttp://www.hundredpushups.com/week1.htmlhttp://www.hundredpushups.com/what.htmlhttp://www.hundredpushups.com/week3.html
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DAY 2
REST 90 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
SET 1 5 10 14
SET 2 6 12 16
SET 3 4 9 12
SET 4 4 9 12
SET 5 max (at least 7) max (at least 13) max (at least 17)
DAY 3
REST 120 SECONDS BET WEEN E ACH SET (LONGER IF REQUIRED)
SET 1 5 12 16
SET 2 7 13 17
SET 3 5 10 14
SET 4 5 10 14
SET 5 max (at least 8) max (at least 15) max (at least 20)
Don't forget, now you've completed Week 2, it's time to take an exhaustion test. Perform as many good-form push-ups as you can manage before you physically can't do another one. Make a note of how many push-ups you complete, and move on to Week 3. Hope you're ready for the next level!
http://www.hundredpushups.com/week3.html
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Week 3
You should be a little stronger than you were a couple of weeks ago and able to complete considerably more push-ups than your initial test.
If you managed 16-20 push-ups in the latest test, follow column 1. If you completed between 21 & 25, column 2 is for you. More than 25 consecutive push-ups? Excellent! You'll be following column 3.
If you're struggling with the program, don't lose heart. Some people will still be doing less than 16 consecutive push-ups, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level - I promise it will be worth your while!
week 3: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
16 -20 push ups 21 - 25 push ups > 25 push ups
SET 1 10 12 14
SET 2 12 17 18
SET 3 7 13 14
SET 4 7 13 14
SET 5 max (at least 9) max (at least 17) max (at least 20)
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DAY 2
REST 90 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
SET 1 10 14 20
SET 2 12 19 25
SET 3 8 14 15
SET 4 8 14 15
SET 5 max (at least 12) max (at least 19) max (at least 25)
DAY 3
REST 120 SECONDS BET WEEN E ACH SET (LONGER IF REQUIRED)
SET 1 11 16 22
SET 2 13 21 30
SET 3 9 15 20
SET 4 9 15 20
SET 5 max (at least 13) max (at least 21) max (at least 28)
Hopefully you made it safely through the third week and you're ready to move on to Week 4. Keep up the great work - you're halfway through the program and well on your way to performing one hundred consecutive push-ups.
http://www.hundredpushups.com/week4.html
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Week 4
Week 3 is now comfortably behind you and it's time to start Week 4. Continue by following the same column of exercises as you did last week.
At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now - simply perform as many good-form push-ups as you can comfortably manage before you're unable to perform another one. As per the end of Week 2, stress your system by all means, but please don't go beyond the safety limit.
The number of push-ups you complete will determine which level of the program you'll start in Week 5. Make sure you perform this test within a couple of days of completing Week 4.
week 4: pick the same column as you did in week 3
DAY 1
REST 60 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
16 -20 push ups 21 - 25 push ups > 25 push ups
SET 1 12 18 21
SET 2 14 22 25
SET 3 11 16 21
SET 4 10 16 21
SET 5 max (at least 16) max (at least 25) max (at least 32)
http://www.hundredpushups.com/week3.htmlhttp://www.hundredpushups.com/week5.html
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DAY 2
REST 90 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
SET 1 14 20 25
SET 2 16 25 29
SET 3 12 20 25
SET 4 12 20 25
SET 5 max (at least 18) max (at least 28) max (at least 36)
DAY 3
REST 120 SECONDS BET WEEN E ACH SET (LONGER IF REQUIRED)
SET 1 16 23 29
SET 2 18 28 33
SET 3 13 23 29
SET 4 13 23 29
SET 5 max (at least 20) max (at least 33) max (at least 40)
Ok, time for another exhaustion test. You should be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many push-ups you complete, and move on to Week 5
http://www.hundredpushups.com/week5.html
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Week 5
Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 3 or Week 4 again.
If you managed 31 - 35 push-ups, follow column 1. If you completed between 36 & 40, column 2 is for you. More than 40 consecutive push-ups? Great work! You'll be following column 3.
week 5: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
31 - 35 push ups 36 - 40 push ups > 40 push ups
SET 1 17 28 36
SET 2 19 35 40
SET 3 15 25 30
SET 4 15 22 24
SET 5 max (at least 20) max (at least 35) max (at least 40)
http://www.hundredpushups.com/week3.htmlhttp://www.hundredpushups.com/week4.html
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DAY 2
REST 45 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
SET 1 10 18 19
SET 2 10 18 19
SET 3 13 20 22
SET 4 13 20 22
SET 5 10 14 18
SET 6 10 14 18
SET 7 9 16 22
SET 8 max (at least 25) max (at least 40) max (at least 45)
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DAY 3
REST 45 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
SET 1 13 18 20
SET 2 13 18 20
SET 3 15 20 24
SET 4 15 20 24
SET 5 12 17 20
SET 6 12 17 20
SET 7 10 20 22
SET 8 max (at least 30) max (at least 45) max (at least 50)
Surprise, surprise, it's time for another exhaustion test. Week 5 was a tough one, and if you've made it this far, you're getting close to reaching your goal. If you're able to perform more than 45 consecutive push-ups, feel free to move on to Week 6. Couldn't quite manage 45? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!
http://www.hundredpushups.com/week6.html
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Week 6
Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 5 again.
If you managed 46 - 50 push-ups, follow column 1. If you completed between 51 & 60, column 2 is for you. More than 60 consecutive push-ups? Tremendous! You'll be following column 3.
week 6: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
46 - 50 push ups 51 - 60 push ups > 60 push ups
SET 1 25 40 45
SET 2 30 50 55
SET 3 20 25 35
SET 4 15 25 30
SET 5 max (at least 40) max (at least 50) max (at least 55)
http://www.hundredpushups.com/week5.html
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DAY 2
REST 45 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
SET 1 14 20 22
SET 2 14 20 22
SET 3 15 23 30
SET 4 15 23 30
SET 5 14 20 24
SET 6 14 20 24
SET 7 10 18 18
SET 8 10 18 18
SET 9 max (at least 44) max (at least 53) max (at least 58)
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DAY 3
REST 45 SECONDS BETW EEN E ACH SET (LONGER IF REQUIRED)
SET 1 13 22 26
SET 2 13 22 26
SET 3 17 30 33
SET 4 17 30 33
SET 5 16 25 26
SET 6 16 25 26
SET 7 14 18 22
SET 8 14 18 22
SET 9 max (at least 50) max (at least 55) max (at least 60)
Well? Did you make it through Week 6? If you did; congratulations - you should be very proud of your achievements and ready for one final test.
If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?
http://www.hundredpushups.com/finaltest.html
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Final Test
If you're reading this page you should be very proud of your achievements and ready for one final test. As you're well aware, the program you've been following is called One Hundred Push Ups and that's what this final test is all about.
To perform the test, simply execute as many good-form push-ups as you can. If you've completed the six week program with no cheating and no short cuts, experience has shown that you should be strong enough to perform one hundred consecutive push-ups!
After completing Week 6 of the program, treat yourself to a day or two of rest. Eat well and maintain good hydration. Try not to perform any exercises or tasks around the home that will drain you of energy - you'll need every ounce of strength to meet your goal. Ready?
Take your time, don't rush and focus on performing ten push-ups at a time. Breaking the magic hundred into smaller chunks will make the goal more achievable and give you more chance of success. Maintain good form and don't hold your breath. It sounds simple, but just take it one push up at a time until you reach one hundred! If you start to feel shaky, take a few deep breaths and regain your composure before starting again. Good luck - I know you can do it!!
Just in case you didn't manage the hundred, I would suggest going back a couple of weeks in the program and building up your strength again. Maybe Week 5 or Week 6 would be good for you and help regain your confidence? Don't give up though; you're closer than you think!
http://www.hundredpushups.com/week6.htmlhttp://www.hundredpushups.com/week5.htmlhttp://www.hundredpushups.com/week6.html