PROGRESSING
Once you’re able to perform the goal values in
both sets of any movement, you can proceed to
the next movement in the progression. Continu-
ing our example, this means if Ken Korg had the
following scores for his workout he would be able
to proceed from the Jack Knife Press (Level 2) to
Dive Bombers (Level 3) for his next workout since
he scored 22 and 20 respectively in his two Jack
Knife Press sets (goal value = 20), but wouldn’t
be able to proceed in any other category since the
goal values weren’t met in one or both sets.
Though you have the green light to move on once
you meet your goal value, I recommend sticking
with the same movement for multiple workouts
even after reaching the goal value. Give it your all
in these workouts, adding reps, time and strength.
This will give you the best chance for success
when you advance to the next movement.
How To: PBF LHT cont’dKEN KORG’S FIRST WORKOUT SCORESCycle 1Incline Pushups – 45
Reverse Pullups – 7 each
Full Squats – 62
Jack Knife Press – 22
Hand/Feet Plank + Hand/Feet Side Plank – 90
seconds, 45 seconds each side- Rest -
Cycle 2Incline Pushups – 38
Reverse Pullups – 4 each
Full Squats – 43
Jack Knife Press – 20 Reps – Time to Progress!
Hand/Feet Plank + Hand/Feet Side Plank – 74
seconds, 35 seconds one side, 32 seconds
other side57