Day 1.
B> Pull Up Test.
Can you do a Pull Up?
If not? You are category 1
If you have 1-4 decent reps? You are category 2
If you have 5-9 reps? You are category 3
If you have more then 10 reps? You are category 3 with 5kg weightvest
A>
Category 1: Negative Chin Up
2/3-2/3-2/3-2/3 reps. Control down 4 seconds
Category 2: Pull Up with negative control
4-4-4-4
Category 3: Pull Ups with negative control
9-8-7-6-5
B>
Category 1: Bent Over Rowing 45 degree
10-8-6-12
Category 2: Bent Over Rowing 45 degree
10-8-6-15
Category 3: Bent Over Rowing 45 degree
10-8-6-18
C>
Category 1: Bicep Curls
15-15-15 with barbell 20/15kg
Category 2: Bicep Curls
12-12-12 with barbell 25/20kg
Category 3: Bicep Curls
12-12-12 with barbell 30/22,5kg
Day 2.
A>
Category 1:
90 Degree Pull Up Hang 15″-15″-15″-15″ seconds
Category 2:
90 Degree Pull Up Hang 30″-30″-30″-30″ seconds
Category 3:
Weighted Pull Up w/5kg vest 4x 2 reps, followed by 3 negatives.
B>
Category 1:
Assisted Pull Up 8/12-8/12-8/12-8/12 (Use a spotter)
Category 2:
Assisted Pull Up 8/12-8/12-8/12-8/12 (Use a spotter)
Category 3:
45-Degree Bent Over Row 3 x 12 (increase weight each set)
C>
Category 1:
Dumbbell/KB Row 10-8-6 (Control on the way down)
Category 2:
Dumbbell/KB Row 12-9-6 (Control on the way down)
Category 3:
Dumbbell/KB Row 12-12-12 (Control on the way down. Increase weight each set)
Day 3.
A>
Category 1: Negative Chin Up
3/4-3/4-3/4-3/4 reps. Control down 4 seconds Plus start from a STIL hang
Category 2: Pull Up with negative control
5-5-4-4
Category 3: Pull Ups with negative control
10-9-7-6-5
B>
Category 1: Bent Over Rowing 45 degree
11-9-7-13
Category 2: Bent Over Rowing 45 degree
12-10-8-15
Category 3: Bent Over Rowing 45 degree
12-10-8-12
C>
Category 1: Bicep Curls
18-16-14 with barbell 20/15kg
Category 2: Bicep Curls
16-14-12 with barbell 25/20kg
Category 3: Bicep Curls
16-14-12 with barbell 30/22,5kg
Day 4.
A>
Category 1:
90 Degree Pull Up Hang 20”-20”-20”-20” seconds. If possible, or else as close as possible to the 20”sec
Category 2:
90 Degree Pull Up Hang 35”-35”-35”-35” seconds. If possible, or else as close as possible to the 35”sec
Category 3:
Weighted Pull Up w/5kg vest 4x 3 reps, followed by 4 negatives.
B>
Category 1:
Assisted Pull Up 10/12-10/12-10/12-10/12 (Use a spotter)
Category 2:
Assisted Pull Up 10/12-10/12-10/12-10/12 (Use a spotter)
Category 3:
45-Degree Bent Over Row 4 x 12 (increase weight each set)
C>
Category 1:
Dumbbell/KB Row 12-10-8 (Control on the way down. It should get f… Annoying)
Category 2:
Dumbbell/KB Row 14-11-9 (Control on the way down. It should get f… Annoying)
Category 3:
Dumbbell/KB Row 10-10-10 (Slow on the way down. Increase weight)
Day 5.
A>
Category 1/2/3:
Toes on box assisted Pull Ups 6-6-6-6-6 (Tempo 4121)
B>
Category 1/2/3:
Deadhang Pull Up Hold 3x max seconds. Knuckles on top of bar
C>
Category 1/2/3:
Barbell Bicep Curls 3×21 (21 is 7 reps from 90 degree elbow to shoulders, then 7 reps from full extension Elbow to 90 degree elbow and then 7 reps Full ROM.
Day 6.
A>
Category 1: Negative Chin Up
4/6-4/6-4/6-4/6 reps. Control down 4 seconds Plus start from a STILL hang
Category 2: Pull Up with negative control
6-6-5-5
Category 3: Pull Ups with negative control
12-9-7-6-5
B>
Category 1: Bent Over Rowing 45 degree
11-10–9-13
Category 2: Bent Over Rowing 45 degree
12-12–10-15
Category 3: Bent Over Rowing 45 degree
12-12-12-12
C>
Category 1/2/3: Bicep Curls
14-14-14 with a barbell AHAP
*Make sure you start from a full lockout of the elbows. Control on the way down.
Day 7.
A>
Category 1:
4 sets of Pull Up Hang (3 positions)
1. Chin above bar/2. slightly above 90 degree elbows/3. below 90 degree elbow 10”/10”/10” seconds.
If possible, or else as close as possible to the 10”sec per position
Category 2:
4 sets of Pull Up Hang (3 positions)
1. Chin above bar/2. slightly above 90 degree elbows/3. below 90 degree elbow 13”/13”/13” seconds
Category 3:
4 sets of Pull Up Hang (2 positions)
1. Chin above bar/2. Full extension elbow, repeat twice = 1 set.
8”sec per position
If you can not go up by yourself, ask spotter to help.
B>
Category 1:
Assisted Chin Up 11/13-11/13-11/13-11/13 (Use a spotter)
Category 2:
Assisted Chin Up 11/13-11/13-11/13-11/13 (Use a spotter)
Category 3:
45-Degree Bent Over Row 4 x 12 (increase weight each set)
C>
Category 1:
Dumbbell/KB Row 12-10-8 (Tempo 51X1)
Category 2:
Dumbbell/KB Row 14-11-9 (Tempo 51X1)
Category 3:
Dumbbell/KB Row 8-8-8 (Tempo 4040)
Day 8.
A>
Category 1/2:
Toes on box assisted Pull Ups 6-6-6-6 (Tempo 4040)
Category 3
Pull Ups 6-6-6-6 (Tempo 4040) Use spotter if needed
B>
Category 1/2/3:
Deadhang Pull Up Hold 3x max seconds. Knuckles on top of bar
C>
Category 1/2/3:
Barbell Pullovers on Bench 6-6-6-6 (tempo 4040)
Day 9.
Time for your first pull up
or your biggest set ever!!!!!
15′ warm up >
AMRAP in 10′ of
1 Pull Up
*Every rep starts from a full
extension in the arms and
ends with the chin above the bar.
After every rep? jump on the floor
and start again.
Category 1: Take your time after each rep.
For example 1 rep every minute
Category 2: Take your time, get to know your body.
For example 1 rep per 45 seconds
Category 3: Pace but do AMRAP
Day 10.
Time for your first pull up
or your biggest set ever!!!!!
Or this happened last time
already. If so? Congratz, now continue
15′ warm up >
Strict pull-up
EMOM for 10 minutes
Category 1: 2
Category 2: 4
Category 3: 5
*Or toes assisted when failure
Day 11.
Time for your first pull up
or your biggest set ever!!!!!
Or this happened on day 10
already. If so? Congratz, now TRAIN HARDER!
15′ warm up >
TimeCap 10 minutes
Category 1: 21-15-9
Strict Pull Ups
Air Squats x2
Category 2: 21-15-9
Strict Pull Ups
Air Squats
Ab Mat Sit Ups x2
Category 3: 21-15-9
Strict Pull Ups
Air Squats
Ab Mat Sit Ups x2
