Pull-Up Progression 7.4

Order	Focus	Movement	Sets	Reps or Hold Length	Rest	Tempo
A1	Specific Warm Up	Passive Two Arm Free Hang	3	60 seconds	as needed
B1	Strength	Strict Pull-Ups	Set a 15 Minute timer. Perform as many Strict Pull-Ups in the time as possible. Each set you should get off 1 rep before failure.	AMRAP	as needed

Workout 2

Order	Focus	Movement	Sets	Reps or Hold Length	Rest	Tempo
A1	Specific Warm Up	Active Two Arm Free Hang	3	30 - 45 seconds	as needed
B1	Strength	Strict Pull-Ups	5	As Many reps as possible	as needed

Workout 3

Order	Focus	Movement	Sets	Reps or Hold Length	Rest	Tempo
A1	Specific Warm Up	Two Arm Scapular Shrugs	3	10 Reps	as needed	1x11
B1	Test	Strict Pull-Up	1	15 to 20 Reps	as needed
C1	Strength	Weighted Pull-Up	3	3 to 5 reps	as needed

Microcycle Notes

• The microcycle has three training sessions in a week.
• The exercise prescription is to complete these three workouts in sequence on separate days. Workout 1 and then Workout 2 and then Workout 3.
• Workout 1 is a high-volume and low-intensity pull-up workout.
• Workout 2 is a medium-volume and medium-intensity pull-up workout.
• Workout 3 is a medium-volume and high-intensity pull-up workout.