Pull-Up Progression 6.1

When to Level Up

Level Up when you can perform 1-second Pull-Up Hold with a 3-second controlled descent.

Order	Focus	Movement	Sets	Reps or Hold Length	Rest	Tempo
A1	Specific Warm Up	Passive Two Arm Free Hang	1 or 2	45 to 60 seconds	as needed
B1	Strength	Pull-Up Hold	Set a 15 minute timer. Do as many sets as you can in that time. (minimum 10)	Hold As Long As Possible then control down for 3 seconds	as needed
C1	Strength	Straight Leg Leg Assisted Pull-Ups with 18" elevation	3	AMRAP	180 Seconds
D1	Hypertrophy Accessory	Lat Pull Downs \| Your choice of grip	3	8 to 12 Reps	120 Seconds	3x11

Order	Focus	Movement	Sets	Reps or Hold Length	Rest	Tempo
A1	Specific Warm Up	Passive Two Arm Free Hang	1 or 2	45 to 60 seconds	as needed
B1	Test	1 second Pull-Up Hold	1	Hold As Long As Possible then control down for 3 seconds	as needed
C1	Strength	Straight Leg Leg Assisted Pull-Ups with 18" elevation	5	AMRAP	180 Seconds
D1	Hypertrophy Accessory	Dumbbell Row	3	8 to 12 Reps	120 Seconds	3x11

The microcycle has two training sessions in a week. Optionally, you can do a third if you feel motivated and can handle the extra workout.
The exercise prescription is to complete these two workouts in sequence on separate days. Workout 1 and then Workout 2.
Workout 1 is medium-volume and high-intensity. It is suggested that you wait 2-3 days before engaging in Workout 2.
Workout 2 is also medium-volume and high-intensity. Workout 2 is also your test day. Use this day to see if it is time to level up. If you are able to complete the goal for this microcycle, then mark the level as complete and move to the next.