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Here's something fun to do as a competition in between us (a competition I will be losing, by the way) - the Dan John assessment.

It goes like this:

1) A one minute front plank (stop if you can't do it);
2) Pushups in a minute - count how many you did by the 30 second mark and how many in total you did in one minute; Target is 45 pushups;
3) Horizontal rows in a minutes - same as pushups - how many in 30 seconds and how many in total in one minute; Target is 24 rows, or half your pushups;
4) Can you do a overhead squat with a light stick?
5) Bodyweight bench press: how many reps with your bodyweight on the bar (if you weigh 80 kg, how many reps with 80 kg) - tops at 15 reps;
6) Bodyweight squat: how many reps with your bodyweight on the bar (if you weigh 80 kg, how many reps with 80 kg) - tops at 15 reps;
7) Pullups: should equal the number of the bench press rep number;
8) A measured jump - 3 consecutive 2-leg jumps for length - 30 feet = great, 21 feet = minimum;
9) A measured throw - a medball throw or something (we'll see how we do this).

When my back gets healthy I will try this and see what I come up with.

So you can do 45 pushups in one minute? Bench 1x for 15 reps?

Quote from: Raptor on May 06, 2014, 11:35:20 am

So you can do 45 pushups in one minute? Bench 1x for 15 reps?

actually the pushups i'm not sure. i think so. bw bench for 15 reps definitely. i got short arms.

45 pushups sounds like a lot. Maybe 45 is not meant as a fail cutoff but as a maximum number? Like it says lower -tops at ##-, maybe it means the same, if you do 45, stop.
I would fail at bench anyway, my real or predicted 1RM has never reached BW, weak sauce + 6'5'' wingspan baby!!!

I've failed at 40 push ups. I think i failed in under a minute though, so I can prob hit 45 in a minute
 Bench bwx15... maybe
15 BW pullups. I think so. I've been working on pull ups lately and getting good at them. they feel seriously awkward at first but your body gets used to it and they start to feel really good!