week 6

Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 5 again.

week 6: pick the appropriate column depending on your latest test results
Day 1
rest 60 seconds between each SET (longer if required)
  60 - 65 dips 66 - 78 dips > 79 dips
set 1 32 47 55
set 2 39 60 65
set 3 26 30 45
set 4 19 32 39
set 5 max (at least 52) max (at least 65) max (at least 70)
 
Day 2
rest 45 seconds between each SET (longer if required)
set 1 18 26 28
set 2 18 26 28
set 3 19 30 39
set 4 19 30 39
set 5 18 26 31
set 6 18 26 31
set 7 13 23 23
set 8 max (at least 57) max (at least 69) max (at least 75)
 
Day 3
rest 45 seconds between each SET (longer if required)
set 1 17 28 33
set 2 17 28 33
set 3 22 39 43
set 4 22 39 43
set 5 20 32 34
set 6 20 32 34
set 7 18 23 28
set 8 max (at least 65) max (at least 70) max (at least 80)
 

Well? Did you make it through Week 6? If you did; congratulations - you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?

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