Monday 21 August 2006: TIMED SETS


TIMED SETS

Today's workout is ideal preparation for the PFT on the first Monday of every month.

  • Max Pull-ups in 1 minute
  • Max Pull-ups in 45 seconds
  • Max Pull-ups in 30 seconds
  • Max Pull-ups in 15 seconds
  • Max Sit-ups in 1 minute
  • Max Sit-ups in 45 seconds
  • Max Sit-ups in 30 seconds
  • Max Sit-ups in 15 seconds
  • Max Push-ups in 1 minute
  • Max Push-ups in 45 seconds
  • Max Push-ups in 30 seconds
  • Max Push-ups in 15 seconds

Insert one minute of rest between each set of exercises. Intermediate and Basic trainees should substitute (as necessary) Partial Pull-ups or Assisted Pull-ups or Body Rows for Regular Pull-ups, Crunches for Sit-ups, and Knee or Countertop PU for Regular Push-ups.

Post results to Comments.

4 comments:

JME said...

Chin-ups: 29r (16,4,3,6)
Sit-ups: 111r (48,32,20,11)
Push-ups: 92r (52,17,13,10)

Re: Chin-ups - Same number of total reps as on July 31st, but the first set was one rep less than last time. I messed up the rest interval between the second and third set. I performed four reps, dropped off the bar, and then began cranking reps again when I heard the timer go off. I forgot that I had a minute to rest between sets. Oops. Probably would have gotten more than 3 reps in the third set if I hadn't goofed up.

Re: Sit-ups - I still haven't got my pacing quite right to hit 50r in 1 minute. I hope to have the pacing right by the next PFT. Increased total reps by 21 over July 31 workout, and increased best set by 11r.

Re: Push-ups - First set was good, 5r better than July 31. Added 9r overall.

Summary: Disappointed with only getting 16r on the first set of Chins. I plan to do some DVR work to hopefully increase those reps in the next two weeks.

Neil said...

Pullups: 29 (14,7,4,4) - impressed by the first set, can't wait for PFT
Situps: 78 (33,19,15,11) - not satisfied by the quick fatigue
Pushups: 66 (30,16,12,8) - I definitely need to work on these!

davidd said...

Janet and I did ours together. Since we only have one place for body rows, she elected to go first there and I did my pushups first. Which allowed me to do something I haven't done since college! :)

David:
Pushups - 40 reg, 30 knee (30 reg; 5 reg, 15 knee; 15 knee; 5 reg)
Bicycle Crunches - 110 (40; 30; 25; 15)
Body Rows - 75 (30; 20; 15; 10)

Janet:
Body Rows - 34 (14; 9; 6; 5)
Crunches - 97 (38; 28; 20; 11)
Counter Pushups - 75 (30; 22; 15; 8)

the bald guy said...

Andrea:
Body Rows - 55 (11;23;14;7)
Crunches - 71 (28;20;14;9)
Body Rows - 81 (32;24;16;9)

Troy:
Body Rows - 97 (35;28;24;10)
Crunchs - 112 (48;27;24;13)
Knee PUs - 91 (41;22;12;16)

Don:
Body Rows - 96 (38;28;19;11)
Situps/crnchs - 30/43 SU/Crn (23s;25c;18c;7s)
Knee PUs - 95 (40;28;17;10)

Sol:
Body Rows - 110 (38;28;25;19)
Crnchs - 239 (80;71;47;41)
Knee PUs - 137 (43;47;45;2)