The Pull-Ups PART III
3 этап Pull-Ups Challenge
Критерій завершення
5 pull-Ups
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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)
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to do to failure
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base number
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base number
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base number
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base number
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Hang Base Number
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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
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base number
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base number
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base number
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Hang Base Number
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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
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to do to failure + to hang (30s)
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base number + to hang (30s)
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base number + to hang (30s)
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base number + to hang (30s)
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base number + to hang (30s)
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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.
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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
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second sets of my base number
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hang my Hang Base Number + 10 seconds
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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.
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to do to failure
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to do to failure
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to do to failure
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to do to failure
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to do to failure (optional)
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Hang Base Number + 10-15 second
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Sixth day
repeat Third day, but adding extra 4-5 reps at the end of each set.
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to do to failure + to hang (30s)
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to do to failure + to hang (30s)
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to do to failure + to hang (30s)
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to do to failure + to hang (30s)
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to do to failure + to hang (30s)
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