The Pull-Ups PART II

Monday – test day

One week off - Only base number (5reps) & Hang Base Number (1 min 30 sec)

Monday - Test Day

Tuesday

1. set 1 - to do to failure

2. set 2 - base number

3. set 3 - base number

4. set 4 - base number

5. set 5 - base number

6. Just hang round 1 - Hang Base Number

7. Just hang round 2 - Hang Base Number

8. Just hang round 3 - Hang Base Number

9. Just hang round 4 - Hang Base Number

Thursday

1. first set to failure

2. second set to failure

3. first sets of my base number + 3-4 extra reps

4. second sets of my base number + 3-4 extra reps

5. hang my Hang Base Number + 10 seconds

Friday

1. set 1 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)

2. set 2 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)

3. set 3 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)

4. set 4 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)

5. set 5 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)

Sunday - Complete Rest Day

Saturday

1. set 1 - to do to failure

2. set 2 - to do to failure

3. set 3 - to do to failure

4. set 4 - to do to failure

5. set 5 - to do to failure

6. hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)

7. hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)

8. hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)

9. hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)

Wednesday

1. set 1 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)

2. set 2 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)

3. set 3 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)

4. set 4 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)

5. set 5 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)

6. set 6 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)

Monday - test day! My aim - 15 jmp-pull-ups! And..... 3 pull-ups!