20 pull-ups
Från sidan http://twentypullups.com/
Jag har tagit programmet som är gjort för att man klarar minst 3 pull-ups när man gör sitt första "maxtest".
Klarar man inga eller mindre än 3 så finns 2 extra veckor på hemsidan.
Number of weeks: 6
Start date: You decide when to start the program.
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|---|
| 1 | Strength - Pull ups 0 - 12 min (antal max): set1, set2, set3, set4, set5 Vila 120s 3-5: 2, 1, 1, 2, 3 6-9: 4, 3, 2, 4, 5 10+: 6, 6, 4, 7, 9 | Strength - Pull ups 0 - 12 min Vila 90s 3-5: 2, 2, 1, 2, 3 6-9: 4, 3, 3, 4, 5 10+: 7, 6, 6, 8, 9 | Strength - Pull ups 0 - 12 min Vila 120s 3-5: 2, 2, 2, 2, max 6-9: 4, 4, 4, 3, max 10+: 8, 8, 8, 6, max | 0 - 36 min | ||||
| 2 | Strength - Pull ups 0 - 12 min Vila 120s 3-5: 3, 2, 3, 2, 3 6-9: 5, 4, 3, 4, 5 10+: 8, 7, 6, 7, 8 | Strength - Pull ups 0 - 12 min Vila 90s 3-5: 3, 3, 2, 3, 3 6-9: 4, 4, 3, 4, 6 10+: 8, 7, 7, 6, 10 | Strength - Pull ups 0 - 12 min Vila 120s 3-5: 3, 3, 3, 2, max 6-9: 4, 4, 4, 4, max 10+: 8, 8, 7, 7, max | 0 - 36 min | ||||
| 3 | Strength - Pull ups 0 - 12 min Vila 120s 3-5: 4, 3, 4, 3, 4 6-9: 6, 5, 4, 5, 6 10+: 9, 7, 6, 7, 9 | Strength - Pull ups 0 - 12 min Vila 90s 3-5: 5, 3, 4, 3, 5 6-9: 6, 5, 6, 5, 6 10+: 9, 7, 8, 7, 9 | Strength - Pull ups 0 - 12 min Vila 120s 3-5: 6, 5, 4, 3, 3 6-9: 7, 6, 5, 4, 5 10+: 10, 8, 7, 6, 9 | Strength - Pull ups 0 - 12 min Pullups Maxtest. Gör så många du klarar av och notera antalet för att bestämma nivå för nästa vecka. | 0 - 48 min | |||
| 4 | Strength - Pull ups 0 - 12 min Vila 120s 9-11: 5, 4, 5, 6, 7 12-14: 5, 6, 7, 8, 9 15+: 6, 7, 8, 9, 11 | Strength - Pull ups 0 - 12 min Vila 90s 9-11: 7, 6, 5, 6, 7 12-14: 7, 6, 7, 8, 9 15+: 7, 8, 9, 10, 11 | Strength - Pull ups 0 - 12 min Vila 120s 9-11: 8, 6, 5, 4, max 12-14: 10, 8, 7, 6, max 15+: 12, 10, 8, 7, max | 0 - 36 min | ||||
| 5 | Strength - Pull ups 0 - 12 min Vila 120s 9-11: 4, 4, 5, 5, 6, 6, 7 12-14: 5, 5, 6, 6, 7, 8, 9 15+: 6, 6, 7, 7, 8, 9, 11 | Strength - Pull ups 0 - 12 min Vila 90s 9-11: 8, 7, 8, 7, 8 12-14: 10, 8, 10, 8, 10 15+: 12, 10, 12, 10, 12 | Strength - Pull ups 0 - 12 min Vila 120s 9-11: 5, 6, 8, 9, 10 12-14: 7, 8, 9, 11, 12 15+: 10, 11, 12, 13, 15 | 0 - 36 min | ||||
| 6 | Strength - Pull ups 0 - 12 min Vila 120s 9-11: 5, 5, 6, 6, 7, 8, 9 12-14: 6, 6, 7, 7, 8, 9, 11 15+: 7, 7, 8, 8, 9, 10, 12 | Strength - Pull ups 0 - 12 min Vila 90s 9-11: 8, 9, 10, 11, 12 12-14: 10, 11, 12, 13, 14 15+: 11, 12, 13, 14, 15 | Strength - Pull ups 0 - 12 min Vila 120s 9-11: 13, 11, 9, 7, max 12-14: 14, 12, 11, 9, max 15+: 15, 13, 12, 10, max | Strength - Pull ups 0 - 12 min Dags för maxtest. Nu ska du klara 20 pullups. Klarar du inte 20 tar du ditt nya "max" och börjar om på vecka 5 | 0 - 48 min | |||
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
