Mission Beta
June 18th, 2009 in Missions by Irongrip
Mission 1 was a great success. For our next Mission, to begin July 6, we will keep it a little shorter but increase the intensity.
Day 1: Do as many pull-ups as possible without rest (we will refer to this as “Max”. No kipping or swinging. Afterward, repeat the same Max, but do it in two sets instead of 1. Repeat. (Example: New Max = 25, Set 2 = 13, Set 3 = 12, Set 4 = 13, Set 5 = 12.
Day 2: With 25lb strapped to your waist (or dumbell between your feet), take Max from Day 1 (25), divide by 6, round up to nearest whole number, do 6 sets with 1 minute rest (6 sets of 5 reps for our example).
Day 3: Max times two, plenty of rest. Break it down into 10 sets. (25 x 2 = 50 => 10 sets of 5)
Day 4: Add weight at intervals of 2.5 lbs doing reps of one with 2-4 minutes rest until you reach your max (1 rep max, or 1RM); then cut back to 80% of that total and do 6 sets of 2 at that weight with 2-4 min rest.
Day 5: No weight. Max times 5 at your own pace.
Day 6: Burpees into a pullup: squat down, thrust out legs into pushup position, do pushup, bring legs in, jump up and grab pull-up bar, do 2 pullups. Repeat. Go until you can’t do even one pullup.
Day 7: Max x1.5 with 80% 1RM weight as quickly as possible (1RM established in Day 4)
Day 8: Pull, Push, Dip, Row: 3 rounds of 10 pullups, 10 pushups, 10 dips; then 2000m row @ 7:30 min pace; then 2 rounds of pull, push, dip then 1000m row @ 3:45 min pace; then 1 round of p, p, d; then 500m row for time.
Day 9: day off
Day 10: day off
Day 11: Pull-ups for new max
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