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Day #1
Monday 8/18/14
20 Negative Pull Ups
25 Inverted Rows
2×30 Sec Plank
Day #2
Tuesday 8/19/14
Set of Max Effort Push Ups
3 sets of 40% of that Max Effort
(So if you got 10 you would do 3 sets of 4)
Day #3
Wednesday 8/20/14
Rest Day
Day #4
Thursday 8/21/14
30 Negative Pull Ups
3 sets Max Effort Dead Hang
Day #5
Friday 8/22/14
Set Max Effort Push Ups
5 sets of 25% of that Max Effort
(if you got 20 you would do 5 sets of 5)
Day#8
Monday 8/25/14
45 Negatives Pull Ups
3 Max Effort Flexed Arm Hang
20 Inverted Rows
Day #9
Tuesday 8/26/14
Set of Max effort Push ups
2 Sets of 50% of that Max Effort
Day #10
Wednesday 8/27/14
Rest Day
Day #11
Thursday 8/28/14
15 Jumping Pull Ups
15 Negative Pull Ups
2 Max Effort Flexed Arm Hangs
Day #12
Friday 8/29/14
Set of Max Effort Push ups
4 sets of 25% of that Max Effort
60 Second Plank
Day #15
Monday 9/1/14
20 Jumping Pull Ups
20 Negative Pull Ups
2 Max Effort Flexed Arm Hangs
Day #16
Tuesday 9/2/14
3 Sets of 15 Leg Raises
60 Second Plank
45 Second Plank
30 Second Plank
Day #17
Wednesday 9/3/14
25 Jumping Pull Ups
25 Negative Pull Ups
Set of Max Effort Push Ups
Day #18
Thursday 9/4/14
Rest Day
Day #19
Friday 9/5/14
40 Jumping Pull Ups
Max Effort Flexed Arm Hang
Max Effort Dead Hang
Day #22
Monday 9/8/14
Set of Max Effort Push ups
3 Sets of 40% of that Max Effort
Day #23
Tuesday 9/9/14
Set of Max Effort Pull Ups (This is a test, if its still zero that is ok)
40 Jumping Pull Ups
2 Max Effort Flex Arm Hangs
Day #24
Wednesday 9/10/14
100 Push Ups
3 Sets of 15 Leg Raise
Day #25
Thursday 9/11/14
Rest Day
Day #26
Friday 9/12/14
Set of Max Effort Pull Ups (This is a test, if its still zero that is ok)
45 Negative Pull Ups
Day #27
Monday 9/15/14
90 Seconds of Plank Holds
Day #28
Tuesday 9/16/14
50 Jumping Pull Ups
Day #29
Wednesday 9/17/14
3 Sets Max effort Push ups
3 Sets Max effort Diamond Push Ups
Day #30
Thursday 9/18/14
Rest Day
Day #31
Friday 9/19/14
Set of Max Effort Push Ups
20 Jumping Pull ups
15 Negative Pull ups
Rest up this weekend
TEST DAY!
Monday 9/22/14
Set of Max Effort Pull Ups
Max Effort Flexed Arm Hang
Max Effort Dead Hang