The Pull-Ups PART II
Jump-Pull-ups + Negative Pull-ups. I will try to do regular pull-ups during the week 1-2 reps.
Info: www.lovingfit.com
Критерий завершения
15 jump-pull-Ups
Личные ресурсы
Time
Экологичность цели
Force
-
Monday – test day
-
One week off - Only base number (5reps) & Hang Base Number (1 min 30 sec)
Every day (from Tuesday to Saturday):
- jump-pull-ups x 5
- hang - 1 min 30 sec
And Sunday - rest!
-
Monday - Test Day
Take my test again using negative pull-ups. Now try to see how many regular pull-ups I can do.
-
Tuesday
-
set 1 - to do to failure
-
set 2 - base number
-
set 3 - base number
-
set 4 - base number
-
set 5 - base number
-
Just hang round 1 - Hang Base Number
-
Just hang round 2 - Hang Base Number
-
Just hang round 3 - Hang Base Number
-
Just hang round 4 - Hang Base Number
-
-
Thursday
-
first set to failure
-
second set to failure
-
first sets of my base number + 3-4 extra reps
-
second sets of my base number + 3-4 extra reps
-
hang my Hang Base Number + 10 seconds
-
-
Friday
-
set 1 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)
-
set 2 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)
-
set 3 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)
-
set 4 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)
-
set 5 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)
-
-
Sunday - Complete Rest Day
-
Saturday
-
set 1 - to do to failure
-
set 2 - to do to failure
-
set 3 - to do to failure
-
set 4 - to do to failure
-
set 5 - to do to failure
-
hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)
-
hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)
-
hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)
-
hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)
-
-
Wednesday
-
set 1 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
-
set 2 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
-
set 3 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
-
set 4 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
-
set 5 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
-
set 6 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
-
-
Monday - test day! My aim - 15 jmp-pull-ups! And..... 3 pull-ups!
if I can pull-up 3 reps it will be a victory!
- 1606
- 14 апреля 2015, 10:57
Не пропустите новые записи!
Подпишитесь на цель и следите за ее достижением