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
Goal Accomplishment Criteria
15 jump-pull-Ups
Personal resources
Time
Goal ecological compatibility
Force
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Monday – test day
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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!
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Monday - Test Day
Take my test again using negative pull-ups. Now try to see how many regular pull-ups I can do.
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Tuesday
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set 1 - to do to failure
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set 2 - base number
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set 3 - base number
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set 4 - base number
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set 5 - base number
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Just hang round 1 - Hang Base Number
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Just hang round 2 - Hang Base Number
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Just hang round 3 - Hang Base Number
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Just hang round 4 - Hang Base Number
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Thursday
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first set to failure
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second set to failure
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first sets of my base number + 3-4 extra reps
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second sets of my base number + 3-4 extra reps
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hang my Hang Base Number + 10 seconds
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Friday
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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)
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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)
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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)
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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)
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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)
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Sunday - Complete Rest Day
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Saturday
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set 1 - to do to failure
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set 2 - to do to failure
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set 3 - to do to failure
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set 4 - to do to failure
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set 5 - to do to failure
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hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)
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hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)
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hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)
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hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)
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Wednesday
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set 1 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
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set 2 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
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set 3 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
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set 4 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
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set 5 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
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set 6 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
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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!
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