Friday 21 July 2006: PYRAMIDS

PULL-UP + PUSH-UP PYRAMIDS

Perform a super set (one set of pull-ups and one set of push-ups) every minute for twenty minutes. Your repetitions form a pyramid, increasing by one or two reps per set and then decreasing in the same manner (e.g. Minute 1: 1 pull-up, 2 push-ups, Minute 2: 2 pull-ups, 4 push-ups, etc.). There are nineteen sets to perform during today's workout. Do not be discouraged if you fail to complete all of the goal repetitions. Keep training, and one day soon you will surprise yourself on this workout.

Advanced:

  • Pullups
    1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Push-ups
    2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Intermediate:

  • Partial/Assisted Pull-ups or Body Rows
    1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Push-ups (go to your knees if necessary)
    1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Basic:

  • Body Rows
    1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Knee or Counter-top Push-ups
    1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Post results to Comments.

Sorry for the lack of photos this week. I have been teaching out of town, so my typical schedule has been somewhat disrupted.

3 comments:

davidd said...

Done as prescribed in the Intermediate. My arms feel good and jellyish

JME said...

Friday:
1-5-1 Pyramid
Rope Pull-ups x 1 = 25reps
Push-ups x 2 = 50reps

Interrupted and did not complete as prescribed. So...

Saturday:
1-10-1 Pyramid
Rope Rows x 1 = 100reps
Rope Dips x 1 = 100reps

ttz said...

10 sets of basic.