Sunday 010415

Do three sets of chin-ups. Give yourself entirely to this task.
100% Take any rest needed between sets.
Total three sets and submit.

Do three sets of squats on a ten-inch box. Squat to seated, relax, and squat
to stand with no sudden movements or postural shifts. The “landing” should
be invisible to the observer. 50,35,20 reps with one minute break between sets.

Time one hundred push-ups. Submit time.

How many sit-ups (good controlled ones, like the abmat sit-up)
can you do in five minutes? Submit count.

Can you do thirty back extensions without "throwing" a single rep?

"Failure is only the opportunity to more intelligently begin again."
Henry Ford

Here are some thoughts on chin-ups and related exercises from cyberpump.com.
The chin-up is a much neglected exercise. http://www.cyberpump.com/trainhard/chin.html