http://s2/bmiddle/4ed42021hc63ddff7b3e1&690

先进行自我体能测试

http://s1/middle/4ed42021hc63db0fbf0e0&690

 第一周 按体能测试结果选择本周训练列 （做一天，休息一天）

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http://s14/middle/4ed42021hc63daa89d1dd&690

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转自100个俯卧撑小组

附：

WORLD RECORDS

non-stop: 10,507; Minoru Yoshida (JAP), Oct 1980 DETAILS
one year: 1,500,230; Paddy Doyle (GBR), Oct 1988 - Oct 1989
24 hours: 46,001; Charles Servizio (USA), 24/25 April 1993 at Hesperia VIDEO
1 hour: 3,877; Bijender Singh (IND), 20 Sept 1988 DETAILS AND NATIONAL RECORDS
1 hour (women): 1020; Alicia Weber (USA), 1020, 13. August 2011 in Clermont, Florida, USA (in this hour, she did also 826 mountain climber exercises!)
30 minutes: 2,354; Rolf Heck (GER), 13 Nov 2000
30 minutes (women): 829; Alicia Weber (USA), 8 February 2011 in Clermont, Florida, USA
10 minutes (women): 450; Alicia Weber (USA), 24 May 2009 in Clermont, Florida, USA
5 minutes: 441; Giuseppe Cusano (GBR), Loftus Road Soccer Stadium at the Fulham v. Portsmouth game on 24 Nov 2003
3 minutes (women): 190; Renata Hamplová (TCH), Record Festival Pelhrimov 1995
one minute: Record claims up to 199 in one minute have been made. We do, however, not continue to publish these record claims, because it became impossible to judge about the correctness of the exercises at this speed. The last record that was accepted by the Guinness Book of Records were138, achieved by Roy Berger (Canada) in on 28 February 2004 in Ottawa. Before, we have also verified 138 pushups in one minute, achieved by William T. Mello (USA) on 30 May 2002. The same statement applies for the category "100 push ups with legs on a 80 cm high table" where the last verified record was 45.7 seconds by Roy Berger (Canada), achieved on 24 February 2001 in Ottawa, Ontario, Canada
one-armed, one week (168 hours): 16,723; Paddy Doyle (GBR), Feb 1996 in Birmingham
one-armed, 5 hours: 8,794; Paddy Doyle (GBR), 12 Feb 1996 in Birmingham
one-armed, 1 hour: 2521; Paddy Doyle (GBR), 12 Feb 1990 in Birmingham
one-armed, 30 minutes: 1382; Doug Pruden (CAN), 30 July 2003 at the Body Quest Health Club Edmonton
one-armed, 10 minutes: 546; Doug Pruden (CAN), 30 July 2003 at the Body Quest Health Club Edmonton
one-armed, 10 minutes (women): 131; Alicia Weber (USA) on 17 September 2010 Clermont, Florida
one-armed, on back of hands, one hour: 677; Doug Pruden (CAN) at the Body Quest Health Club Edmonton, 9 Nov 2005
one-handed handstand pushups: Yury Tikhonovich (Russia) did twelve pushups while standing on one hand in June 2006 at the Starclub variete in Kassel (Germany). He repeats this feat almost every day in the rehearsal for his show VIDEO (AVI, 1.3 MB)
on fists: 5557 (in 3:02:30 hours), Doug Pruden (CAN), 9 July 2004, Body Quest Health Club Edmonton
1000 pushups on fists: 18:13 minutes, Doug Pruden (CAN), 9 July 2003 at the Body Quest Health Club Edmonton
on back of hands, 15 minutes: 627; Paddy Doyle (GBR), 8 November 2007, Stamina's Boxing Self Defence Gym, Erdington, Birmingham RECORD HISTORY
on back of hands, 30 minutes: 1386; Paddy Doyle (GBR), 8 November 2007, Stamina's Boxing Self Defence Gym, Erdington, Birmingham RECORD HISTORY
on back of hands, 1 hour: 1940; Paddy Doyle (GBR), 8 November 2007, Stamina's Boxing Self Defence Gym, Erdington, Birmingham RECORD HISTORY
finger-tips, 5 hours: 8,200; Terry Cole (GBR), 11 May 1996 in Walthamstow
one finger: 124 Paul Lynch (GBR), 21 April 1992 in London
with a 50 lb [22.68 kg] plate weight on his back: 4,100: Paddy Doyle (GBR), 28 May 1987 in Birmingham
with hands on raw eggs: 112; Johann Schneider (AUT) / a video can be downloaded here as Quicktime video (1.2 MB) or AVI video (1.4 MB)
one-armed, with hand on a raw egg: 8; Darryl Learie (Canada), 5 January 2012 in the city TV studio at Breakfast Television Edmonton, Alberta, Canada. VIDEO, THE STORY BEHIND THE RECORD
while balancing on three medicine balls (diameter: 24 cm), 1 minute: 61: Stephan Kristian (GBR) on 13 July 2008 at the Fitness First Health Club in Telford
record tied: 61: Bob O'Brien (USA) on 19 December 2011 at Owensboro Middle School (Kentucky, USA)
while balancing on three medicine balls (diameter: 22 cm), 1 minute (women): 47; April Calderon (USA), 7 October 2011 at Anytime Fitness Gyms in Dunedin, Florida
4 hr relay (team of 10): 14907; Gatwick Airport Fire Service (Andrew Horstead, Clwyd Jones, Stuart Coxhill, Steven Bartlett, Jerramy Davison, Darryl Graham, Albert Lawson, Luke Philpott, Darren Hollman, Ian Mclean, Great Britain) at 18 November 2005 at Gatwick Airport