Wednesday, August 20, 2008

Pull Up Challenge

Since I started the 100 push ups challenge and am seeing so many people doing it along with me, I started thinking: hey, wouldn't a pull up challenge be fun, too? One of my goals for my current JP Fitness women's challenge is to be able to do 5 pull ups, but now I'm thinking I could probably do better if I worked really hard on it. So I poked around on the internet and found this program, which looks promising, and simple. The goal is to earn the maximum score on the Marine Core test, which is to do 20 pull ups from a dead hang.

Recon Ron's Pull Up Program
Do an initial test of your max pull ups to determine which step to start on. Once you have your step, repeat that step 3 days per week for two weeks, then move on to the next step. You'll do 5 sets of the listed number of reps, and rest as needed between sets. Try to complete all of the sets in a resonable time frame, around 10 minutes or less. Yep, that's it. So simple.

Step 1:1,1,1,1,1 Step 16:9,7,6,5,5
Step 2:2,2,1,1,1 Step 17:10,7,6,6,5
Step 3:3,2,2,1,1 Step 18:10,8,6,6,6
Step 4:3,2,2,2,1 Step 19:10,8,7,6,6
Step 5:4,2,2,2,2 Step 20:11,8,7,7,6
Step 6:4,3,2,2,2 Step 21:12,9,7,7,7
Step 7:4,4,2,2,2 Step 22:13,9,8,7,7
Step 8:5,4,3,2,2 Step 23:14,9,8,8,7
Step 9:5,4,3,3,3 Step 24:14,10,8,8,8
Step 10:6,4,4,3,3 Step 25:15,10,9,8,8
Step 11:6,5,4,4,3 Step 26:16,10,9,9,8
Step 12:7,5,4,4,4 Step 27:16,11,9,9,9
Step 13:7,6,5,4,4 Step 28:17,11,10,9,9
Step 14:8,6,5,5,4 Step 29:18,11,10,10,9
Step 15:8,7,5,5,5 Step 30:18,12,10,10,10

I'm not sure that 20 pull ups are in my future, but I think I'll give the program a whirl and see how it goes. Anyone want to join me?

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