{"id":697,"date":"2017-11-05T18:52:23","date_gmt":"2017-11-05T17:52:23","guid":{"rendered":"http:\/\/mheinzerling.de\/blog\/?p=697"},"modified":"2017-12-03T18:16:54","modified_gmt":"2017-12-03T17:16:54","slug":"november-pullup-challenge","status":"publish","type":"post","link":"https:\/\/mheinzerling.de\/blog\/november-pullup-challenge\/","title":{"rendered":"November Pullup Challenge"},"content":{"rendered":"

Keine Angst, es ist noch nicht Weihnachten <\/a>(au\u00dfer im Einzelhandel), aber ein Kollege hat gerade eine neue November Pullup Challenge<\/a> gestartet, bei der ich mich gen\u00f6tigt sehe einzusteigen :).<\/p>\n

<\/p>\n

Eigentlich bin ich mit dem Training an der Uni (Montags) und bei Motor Mickten e.V. (Dienstags) gut ausgelastet. Da ich mich aber im eigenen Klettertraining (Donnerstags) gerade an den
\nArcher-Pullups<\/a> probiere, kam mir die E-Mail meines Kollegen nach dem Urlaub durchaus entgegen. Mit etwas versp\u00e4tetem Start, Anpassungen an meine regul\u00e4ren Trainingseinheiten und etwas Optimismus, entsteht der nachfolgende Trainingsplan:<\/p>\n

2017-11-05<\/strong>: Erster Entwurf basierend auf Stefans Plan – einige L\u00fccken werden sich noch f\u00fcllen<\/p>\n

2017-11-08:<\/strong> Nach den ersten drei Einheiten, hab ich nochmal angefangen den Plan komplett zu \u00fcberarbeiten. Sofern nichts anderes angegeben, mache ich breite Klimmz\u00fcge mit 60 Sekunden Pause zwischen den S\u00e4tzen.<\/p>\n

2017-11-14:<\/strong> Nochmal ein Schritt zur\u00fcck. Die Form gef\u00e4llt mir nicht.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Datum<\/td>\nZusatz<\/td>\n<\/td>\nPullups<\/td>\n<\/tr>\n
01.11.17<\/td>\nWandern (Zehenschuhe)<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
02.11.17<\/td>\nWandern (Zehenschuhe)<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
03.11.17<\/td>\nWandern (Zehenschuhe)<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
04.11.17<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
05.11.17<\/td>\nLaufen 3,5 km (Zehenschuhe)
\nYoga (MadyMorrison | Cooldown nach dem Joggen)<\/a><\/td>\n		<\/td>\n5-3-2
\n(ungemessene Pause)<\/td>\n<\/tr>\n
06.11.17<\/td>\nPlank-Sally-Up<\/a> (Studenten qu\u00e4len \ud83d\ude42 )<\/td>\n4-2<\/del><\/td>\n8-5-4
\n(ungemessene Pause)<\/td>\n<\/tr>\n
07.11.17<\/td>\n<\/td>\n3<\/del><\/td>\n7-5-5
\n(schulterbreit)<\/td>\n<\/tr>\n
08.11.17<\/td>\nYoga (MadyMorrison | Mountain Flow)<\/a><\/td>\n7-3-2<\/del><\/td>\nRUHE<\/td>\n<\/tr>\n
09.11.17<\/td>\nKlettern, Campusboard<\/td>\n4-2<\/del>
\n\/
\n8-8-8<\/del>
\nZwischem dem Klettern ist nicht die beste Idee<\/span><\/td>\n		8-6-4<\/td>\n<\/tr>\n
10.11.17<\/td>\n<\/td>\n3<\/del><\/td>\nRUHE<\/td>\n<\/tr>\n
11.11.17<\/td>\nEinige Archer und Typewriter<\/a><\/td>\n9-5-2<\/del><\/td>\n8-7-5
\nBei der Form ist Luft nach oben<\/span><\/td>\n<\/tr>\n
12.11.17<\/td>\nLaufen 4,1 km (Zehenschuhe), Ab-Wheel<\/td>\n5-2<\/del><\/td>\n8-8-5
\nForm?<\/span><\/td>\n<\/tr>\n
13.11.17<\/td>\nKieser<\/td>\n4<\/del><\/td>\nRUHE<\/td>\n<\/tr>\n
14.11.17<\/td>\nMedizinball-Kraftkreis<\/td>\n<\/td>\n6-6-5<\/td>\n<\/tr>\n
15.11.17<\/td>\nFast 1000 Burbees<\/a>: also 250 in 39:32 nach den Klimmz\u00fcgen. Besser als vor 3 Jahre, aber gegen Ende echt b\u00f6se.<\/td>\n10-5-3<\/del><\/td>\n7-6-6<\/td>\n<\/tr>\n
16.11.17<\/td>\nKlettern, Campusboard<\/td>\n<\/td>\n\u00a0RUHE<\/td>\n<\/tr>\n
17.11.17<\/td>\n<\/td>\n4<\/del><\/del><\/td>\nRUHE<\/td>\n<\/tr>\n
18.11.17<\/td>\n<\/td>\n11-6-3<\/del><\/td>\nRUHE<\/td>\n<\/tr>\n
19.11.17<\/td>\nKlettern<\/td>\n6-3<\/del><\/del><\/td>\n7-7-6<\/td>\n<\/tr>\n
20.11.17<\/td>\n<\/td>\n\u00a05<\/del><\/td>\nRUHE<\/td>\n<\/tr>\n
21.11.17<\/td>\n\u00a02×10 Minuten Ausdauerklettern<\/td>\n\u00a012-6-3<\/del><\/td>\nRUHE<\/td>\n<\/tr>\n
22.11.17<\/td>\nWandern (18km, Zehenschuhe)<\/td>\n\u00a06-3<\/del><\/td>\n8-7-6<\/td>\n<\/tr>\n
23.11.17<\/td>\nBlutspende<\/td>\n<\/td>\n\u00a0RUHE<\/td>\n<\/tr>\n
24.11.17<\/td>\nKlettern, Campusboard<\/td>\n\u00a013-7-3<\/del><\/td>\nRUHE<\/td>\n<\/tr>\n
25.11.17<\/td>\n<\/td>\n\u00a07-3<\/del><\/td>\n8-8-6<\/td>\n<\/tr>\n
26.11.17<\/td>\n<\/td>\n\u00a03<\/del><\/td>\nRUHE<\/td>\n<\/tr>\n
27.11.17<\/td>\n2×7-Minuten-Workout<\/td>\n\u00a014-7-4<\/del><\/td>\nRUHE<\/td>\n<\/tr>\n
28.11.17<\/td>\n<\/td>\n\u00a07-4<\/del><\/td>\n8-8-8<\/td>\n<\/tr>\n
29.11.17<\/td>\nSquash<\/td>\n\u00a03<\/del><\/td>\nRUHE<\/td>\n<\/tr>\n
30.11.17<\/td>\nKlettern, Campusboard<\/td>\n<\/td>\n\u00a0RUHE<\/td>\n<\/tr>\n
01.12.17<\/td>\n<\/td>\n+15% K\u00f6rpergewicht 3-3-3
\nEndlich mal die Gewichtsweste ausprobiert \ud83d\ude42
\n<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Sollte noch jemand einsteigen wollen, d\u00fcrft ihr gern eure Fortschritte in den Kommentaren teilen. Wenn ihr dem Link zur Originalchallenge folgt, findet ihr auch eine Excel-Kalkulationshilfe, um f\u00fcr euch sinnvolle Wiederholungen zu errechnen.<\/p>\n

Zusammenfassung:<\/strong> Auch wenn ich mein Ziel – saubere 3×8 Wiederholungen f\u00fcr meinen Skill Tree<\/a> – geschafft habe, war die Challenge diesmal etwas planlos. Und die Burpees waren eine nette, aber dumme Idee \ud83d\ude42 Die 3×3 mit der Gewichtsweste (10kg = 15%) sind auch ein sch\u00f6ner Ausgangspunkt f\u00fcr das n\u00e4chste Level.
\nIm Dezember gibt es diesmal keine Challenge. Ich will mich etwas auf das Campusboard konzentrieren und da ist falscher Ehrgeiz doch zu ungesund.<\/p>\n","protected":false},"excerpt":{"rendered":"

Keine Angst, es ist noch nicht Weihnachten (au\u00dfer im Einzelhandel), aber ein Kollege hat gerade eine neue November Pullup Challenge gestartet, bei der ich mich gen\u00f6tigt sehe einzusteigen :).<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24,23,12],"tags":[],"class_list":["post-697","post","type-post","status-publish","format-standard","hentry","category-challenge","category-fitness","category-klettern"],"yoast_head":"\nNovember Pullup Challenge - Martin Heinzerling<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mheinzerling.de\/blog\/november-pullup-challenge\/\" \/>\n<meta name=\"twitter:label1\" content=\"Verfasst von\" \/>\n\t<meta name=\"twitter:data1\" content=\"Martin Heinzerling\" \/>\n\t<meta name=\"twitter:label2\" content=\"Gesch\u00e4tzte Lesezeit\" \/>\n\t<meta name=\"twitter:data2\" content=\"2\u00a0Minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/mheinzerling.de\/blog\/november-pullup-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/mheinzerling.de\/blog\/november-pullup-challenge\/\"},\"author\":{\"name\":\"Martin Heinzerling\",\"@id\":\"https:\/\/mheinzerling.de\/blog\/#\/schema\/person\/ac08e839cadad32f74e8c1fef0847ca0\"},\"headline\":\"November Pullup Challenge\",\"datePublished\":\"2017-11-05T17:52:23+00:00\",\"dateModified\":\"2017-12-03T17:16:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/mheinzerling.de\/blog\/november-pullup-challenge\/\"},\"wordCount\":429,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\/\/mheinzerling.de\/blog\/#\/schema\/person\/ac08e839cadad32f74e8c1fef0847ca0\"},\"articleSection\":[\"Challenge\",\"Fitness\",\"Klettern\"],\"inLanguage\":\"de\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/mheinzerling.de\/blog\/november-pullup-challenge\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mheinzerling.de\/blog\/november-pullup-challenge\/\",\"url\":\"https:\/\/mheinzerling.de\/blog\/november-pullup-challenge\/\",\"name\":\"November Pullup Challenge - 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