Week Four

Monday, September 15, 2008

Posted by Tim Rosanelli

WEEK 4

You sailed through week three and ready for week four. Continue to follow the same column you did in last week.

At the end of week four, you will test your strength and stamina with another 60 second sit-up test. Your results on this test will determine your column for week five.

Remember to Stay Strong to the Finish!

Day 1 rest 30 seconds between set (longer if required)
	16 - 20 sit-ups	21 - 25 sit-ups	>26 sit-ups
set 1	12	15	17
set 2	14	17	20
set 3	10	12	14
set 4	max in 60sec (at least 21)	max in 60sec (at least 26)	max in 60sec (at least 31)
Day 2 rest 45 seconds between each set (longer if required)
set 1	13	16	19
set 2	15	18	22
set 3	11	13	16
set 4	max in 60sec (at least 22)	max in 60sec (at least 27)	max in 60sec (at least 32)
Day 3 rest 60 seconds between each set (longer if required)
set 1	14	17	20
set 2	16	20	23
set 3	12	15	17
set 4	max in 60sec (at least 23)	max in 60sec (at least 28)	max in 60sec (at least 33)

After you completed week four, it's time to perform another 60 second sit-up test. Use the results from this test to determine which column of repetitions you will follow on week five.