My Fitness Challenge-February 2011

My Fitness Challenge
100 Reps in 2 mins (10 dead-hang pull-ups/30 push-ups/60 squats)

Why?
I'm coming off a shoulder injury that I've been rehabing and finally can use again. My totals aren't that great especially at speed (5 total pull-ups), so I wanted to get back up to 10 pull-ups and put the whole sequence together at speed.

I'm also testing a new way to make progress on bodyweight exercises. The strength required for 5 pull-ups is different than the kind required for 10 pull-ups, so I'm progressing from easier rows to harder rows to pull-ups all in the 10 range.

Focus
-My focus here is on training at the speed I need to go. It is not helpful to do slow push-ups when the test requires 30 fast push-ups.
-My other focus is on scaling up in difficulty. I picture bodyweight exercises as a range of difficulties because the weight required-rows require similar muscles (not exactly the same) but different weights.

My plan
1st week-5 Rows (45 degrees), 15 stair push-ups, 30 squats in 1 minute
2nd week-8 Rows, 22 stair push-ups, 45 squats in 1:30
3rd week-10 Rows, 30 stair push-ups, 60 squats in 2:00
4th week-easy week
5th week-10 Rows (15 degrees), 30 floor push-ups, 60 squats in 2:00
6th week-12 Rows, 34 push-ups, 60 squats in 2:00 (harder now makes it easier on the test)
7th week-Test: 10 dead-hang pull-ups, 30 push-ups, 60 squats in 2:00