The Pull-Ups PART III
3 этап Pull-Ups Challenge
Goal Accomplishment Criteria
5 pull-Ups
-
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)
-
to do to failure
-
base number
-
base number
-
base number
-
base number
-
Hang Base Number
-
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).
-
to do to failure
-
base number
-
base number
-
base number
-
base number
-
Hang Base Number
-
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
-
to do to failure + to hang (30s)
-
base number + to hang (30s)
-
base number + to hang (30s)
-
base number + to hang (30s)
-
base number + to hang (30s)
-
-
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.
-
first set to failure
-
second set to failure
-
first sets of my base number
-
second sets of my base number
-
hang my Hang Base Number + 10 seconds
-
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.
-
to do to failure
-
to do to failure
-
to do to failure
-
to do to failure
-
to do to failure (optional)
-
Hang Base Number + 10-15 second
-
Sixth day
repeat Third day, but adding extra 4-5 reps at the end of each set.
-
to do to failure + to hang (30s)
-
to do to failure + to hang (30s)
-
to do to failure + to hang (30s)
-
to do to failure + to hang (30s)
-
to do to failure + to hang (30s)
-
Don't miss new posts!
Subscribe for the Goal and follow through to its completion
