1

Этап 1

First day – test day

09 мая—09 мая

2

Этап 2

Second day

10 мая—10 мая

3

Этап 3

Third Day

12 мая—12 мая

4

Этап 4

Firth day

14 мая—14 мая

5

Этап 5

Fifth day

16 мая—16 мая

6

Этап 6

Sixth day

18 мая—18 мая

1

Этап 1

First day – test day

09 мая—09 мая

2

Этап 2

Second day

10 мая—10 мая

3

Этап 3

Third Day

12 мая—12 мая

4

Этап 4

Firth day

14 мая—14 мая

5

Этап 5

Fifth day

16 мая—16 мая

6

Этап 6

Sixth day

18 мая—18 мая

04 мая 2015 18 мая 2015
Цель завершена 19 мая 2015
Спорт и Фитнес

The Pull-Ups PART III

3 этап Pull-Ups Challenge

 Критерий завершения

5 pull-Ups

  1. First day – test day

    • 5 sets of pull-ups with 2 minutes break in between.
    • The first set to do to failure.
    • The last 4 sets is going to be my base number (4)
    • Just hang on a bar using my Hang Base Number (1 min)
    1. to do to failure

    2. base number

    3. base number

    4. base number

    5. base number

    6. Hang Base Number

  2. Second day

    • 5 sets of pull-ups with 2 minutes break in between.
    • The first set to do to failure. The last 4 sets is going to be my base number (4).
    • Just hang on a bar using my Hang Base Number (1 min).
    1. to do to failure

    2. base number

    3. base number

    4. base number

    5. base number

    6. Hang Base Number

  3. Third Day

    During the day!!!

    To do 6 sets of my base number throughout the day ( not all at once).

    At the end of each set, I must hang on the bar using my Hang Base Number

    1. to do to failure + to hang (30s)

    2. base number + to hang (30s)

    3. base number + to hang (30s)

    4. base number + to hang (30s)

    5. base number + to hang (30s)

  4. Firth day

    To do all sets at once, with a break in between of course:

    • 2 sets to failure with 2 minute break in between rounds;
    • 2 more sets of my base number;
    • hang on the bar using my Hang Base Number, but will add additional 10 seconds.
    1. first set to failure

    2. second set to failure

    3. first sets of my base number

    4. second sets of my base number

    5. hang my Hang Base Number + 10 seconds

  5. Fifth day

    • To do 4-5 sets to failure with 2 minutes break in between.
    • After finish sets, will hang on a bar for 10-15 seconds longer than my Hang Base Number, for the total of 4 rounds.
    1. to do to failure

    2. to do to failure

    3. to do to failure

    4. to do to failure

    5. to do to failure (optional)

    6. Hang Base Number + 10-15 second

  6. Sixth day

    repeat Third day, but adding extra 4-5 reps at the end of each set.

    1. to do to failure + to hang (30s)

    2. to do to failure + to hang (30s)

    3. to do to failure + to hang (30s)

    4. to do to failure + to hang (30s)

    5. to do to failure + to hang (30s)

  • 1392
  • 04 мая 2015, 16:45
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