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30 Day Pull-Up Challenge

18
Aug

30 Day Pull-Up Challenge

Click here to watch Demonstration Video

 

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

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