Monday 13 Nov 2006: TIMED SETS
TIMED SETS
Perform timed sets of pull-ups, sit-ups, and push-ups for twenty minutes. Insert one minute of rest between each set. Complete all sets for each exercise before proceeding to the next exercise.
You should only perform four sets of each exercise. Do not try to add sets within the allotted time after your form breaks down.
Advanced:
- Max Pull-ups in:
1 minute
45 seconds
30 seconds
15 seconds - Max Sit-ups in:
1 minute
45 seconds
30 seconds
15 seconds - Max Push-ups in:
1 minute
45 seconds
30 seconds
15 seconds
Intermediate:
- Max Assisted, Partial, or Jumping Pull-ups in:
1 minute
45 seconds
30 seconds
15 seconds - Max Sit-ups or Crunches in:
1 minute
45 seconds
30 seconds
15 seconds - Max Push-ups (go to your knees if necessary) in:
1 minute
45 seconds
30 seconds
15 seconds
Basic:
- Max Body Rows in:
1 minute
45 seconds
30 seconds
15 seconds - Max Crunches in:
1 minute
45 seconds
30 seconds
15 seconds - Max Knee Push-ups in:
1 minute
45 seconds
30 seconds
15 seconds
Post results to Comments.
2 comments:
Chin-ups: 16,5,5,5= 31reps
Sit-ups: 38,27,(interrupted),20,10= 95reps
Push-ups: 52,17,(interrupted),28,(interrupted),16= 113reps
I paced myself way too much on the first set of SU. That first set was five fewer reps than last Monday's PFT. The subsequent sets of SU also show a weakness in SU speed. Pacing has always been my biggest problem with timed SU.
Push-ups were interrupted twice, so the total numbers on the last two sets are higher than they would have been with less rest in between.
Chin-up numbers were pretty good. The first set still needs to be bumped up a little more, but the consistency of the subsequent sets was satisfying.
Joel
Not yet back to full fitness, didn´t want to push it too much.
Did instead:
Push-ups on the minute
20x6reps
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