Pull-Up Challenge

In honour of my recently destroyed and soon to be re-imagined shoulder rotator cuff, this month’s challenge will be a Pull- Up Challenge. Head on over to Roc’s Challenges in order to post some comments, or comment below.

pullups

Day 1

  • Negatives (Pull Ups) – 20 reps in total
  • Inverted rows – 25 reps (as few sets as possible)
  • Plank – 30 seconds x 2

Day 2

  • Push ups – Max Effort for 1 set
  • Push ups – 3 sets of 40% of your max reps
  • Squat Jumps – 5 sets of 10

Day 3

  • And on the third day, Roc rested

Day 4

  • Negatives (Pull Ups) – 30 reps in total
  • Dead Hang – As long as possible for 3 sets

Day 5

  • Push ups – Max Effort for 1 set
  • Push ups – 5 sets of 25% of max reps
  • Bulgarian Split Squats – 5 x 5

Day 6

  • And on the sixth day, Roc rested

Day 7

  • Negatives (Pull Ups) – 45 reps in total
  • Flexed Arm Hang – As long as possible for 3 sets
  • Inverted row – 20 reps (as few sets as possible)

Day 8

  • Push ups – Max Effort for 1 set
  • Push ups – 2 sets of 50% of max reps
  • Body Weight Squats – 5 sets of 20 reps

Day 9

  • And on the ninth day, Roc rested

Day 10

  • Jumping Pull Ups – 15 reps total
  • Negative Pull Ups – 15 reps total
  • Flexed arm hang as long as possible 2 sets

Day 11

  • Push ups – Max Effort x 1
  • Push ups 4 x 25% max reps
  • Plank – 60 seconds
  • Lunges – 45 total (on each leg)

Day 12

  • And on the twelfth day, Roc rested

Day 13

  • Jumping Pull Ups – 20 reps total
  • Negative Pull Ups – 20 reps total
  • Flexed arm hang as long as possible 2 sets

Day 14

  • Leg raises 3 sets x 15
  • Plank – 60 seconds
  • Plank – 45 seconds
  • Plank – 30 seconds

Day 15

  • Jumping Pull Ups – 25 reps total
  • Negative Pull Ups – 25 reps total
  • Push ups – Max Effort

Day 16

  • And on the sixteenth day, Roc rested

Day 17

  • Jumping Pull ups – 40 reps total
  • Flexed arm hang – as long as possible
  • Dead hang – as long as possible

Day 18

  • Broad Jumps – 5 sets of 5 reps
  • Push Ups Max Effort
  • Push Ups – 3 sets of 40% of your max reps
  • Plank – as long as possible

Day 19

  • And on the nineteenth day, Roc rested

Day 20

  • Pull Ups – Max Effort
  • Jumping Pull ups 40 reps total
  • Flexed arm hang – as long as possible x 2

Day 21

  • Push Ups – 100 total reps
  • Leg Raises 3 sets of 15 reps
  • Squat Jumps 3 sets of 20 reps

Day 22

  • And on the twenty-second day, Roc rested

Day 23

  • Pull ups – Max Effort
  • Negatives (Pull Ups) 45 total

Day 24

  • Plank 90 seconds
  • Body Weight Squats – 3 sets of 40 reps

Day 25

  • And on the twenty-fifth day, Roc rested

Day 26

  • Jumping pull ups – 50 total

Day 27

  • Push Ups – Max Effort x 3 sets
  • Diamond Push Ups – Max Effort x 3 sets

Day 28

  • And on the twenty-eighth day, Roc rested

Day 29

  • Push ups – Max Effort
  • Jumping Pull Ups – 20 reps total
  • Negatives – 15 reps total

Day 30

  • And on the thirtieth day, Roc rested

Day 31 – Test Day

  • Pull Ups – Max Effort
  • 3 sets, Flexed Arm Hang – As long as possible,
  • Dead Hang – As long as possible
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