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.

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