Day 13 gives the push day speed, a new tricep angle and two exercises that ask the arms to carry the body. Power push-ups and cross tricep extensions run to failure; the L-sit is held for 20 seconds; the get-ups run to 20, alternating sides for 10 each. All 3 sets, 20 seconds between sets and exercises, straight sets.
Power push-ups are push-ups with intent: lower under control, then drive up hard enough that the body keeps rising after the arms lock, hands lightening on or leaving the floor. The reps are fewer than a standard set because each one is a jump. Cross tricep extensions are done kneeling with the hands planted in front: the elbows bend and the body lowers until the forearms cross under the chest, then the triceps press it back to straight arms - the tricep extension of Day 1 with the base changed and the range tightened. The L-sit is a hold: seated with the hands flat beside the hips, the arms press until the hips lift and the straight legs hover off the floor, held for the count. Get-ups start seated with one hand planted behind and the other arm raised: the hips drive up into a one-armed bridge, then lower, then the sides swap. Both of the last two are shoulder and tricep work by way of the body's full weight.
In power push-ups, land with soft elbows and reset the body line before the next rep. Cross tricep extensions: keep the elbows pointing back, not out, and the hips in line with the shoulders throughout. In the L-sit, push the floor away, lock the elbows, point the toes, and count only while the heels are off the floor. Get-ups drive from the hips - the planted arm stays locked and the raised arm reaches for the ceiling at the top.
Power, crossed arms, an L and a get-up - a push day that trains speed, lockout and balance without a single standard push-up.
Make it Harder: Push hard enough in the power push-ups that the hands leave the floor by a clear inch every rep.
Make it Easier: Hold the L-sit with one leg straight and the other foot resting on the floor, swapping legs each set.
