Crazy Stuff

Week -2 Pick the appropriate column depending on your initial test results Day 1 Rest 120 seconds between each set (longer if required) 0 pull-ups 1 pull-up 2 pull-ups 1 negative 1 2 1 negative 1 negative 1 1 negative 1 negative 1 1 negative 1 negative 2 1 negative 1 negative 1 negative Day 2 Rest 90 seconds between each set (longer if required) 0 pull-ups 1 pull-up 2 pull-ups 1 negative 1 2 1 negative 1 1 1 negative 1 negative 1 1 negative 1 2 1 negative 1 negative 1 negative Day 3 Rest 120 seconds between each set (longer if required) 0 pull-ups 1 pull-up 2 pull-ups 1 negative 1 2 1 negative 1 1 1 negative 1 negative 1 1 negative 1 negative 1 1 2 2

© 2008 Olli Sikstus, Inspired by the Hundred Push Ups

Set 1 Set 2 Set 3 Set 4 Set 5

Set 1 Set 2 Set 3 Set 4 Set 5

Set 1 Set 2 Set 3 Set 4 Set 5

Week -1 Pick the same column as you did in week -2 Day 1 Rest 120 seconds between each set (longer if required) 0 pull-ups 1 pull-up 2 pull-ups 1 1 2 1 negative 1 2 1 negative 1 negative 1 1 negative 1 2 1 negative 1 negative 1 negative Day 2 Rest 90 seconds between each set (longer if required) 0 pull-ups 1 pull-up 2 pull-ups 1 1 2 1 negative 1 2 1 1 negative 1 1 negative 1 2 1 negative 1 negative 1 negative Day 3 Rest 120 seconds between each set (longer if required) 0 pull-ups 1 pull-up 2 pull-ups 1 1 2 1 negative 1 negative 1 1 1 1 1 negative 1 negative 1 max max max

© 2008 Olli Sikstus, Inspired by the Hundred Push Ups

Set 1 Set 2 Set 3 Set 4 Set 5

Set 1 Set 2 Set 3 Set 4 Set 5

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Pick the appropriate column depending on your initial test results Day 1 Rest 120 seconds between each set (longer if required) 3-5 pull-ups 6-9 pull-ups 10+ pull-ups 2 4 6 1 3 6 1 2 4 2 4 7 3 5 9 Day 2 Rest 90 seconds between each set (longer if required) 3-5 pull-ups 6-9 pull-ups 10+ pull-ups 2 4 7 2 3 6 1 3 6 2 4 8 3 5 9 Day 3 Rest 120 seconds between each set (longer if required) 3-5 pull-ups 6-9 pull-ups 10+ pull-ups 2 4 8 2 4 8 2...