Improve your pull up program week 3! Continuing on with your progressions to make you a pull up master.

Week 3 is:

Warmup:

10x Scap Pulls

10x Scap Pushups

10x Hollow Rocks

10x Ring Rows

x3

A)

Weighted PullUp:

3x4

Aim for 60% of 1RM Weighted Pullup

Scale to:

3x4 Negative Pullup

with 5 Second Negative per rep

Scale further to Toe Spot Bar In Rack Pullup

B)

Take max set strict pullups / Ring Rows, go 50% and perform:

EMOM 10:

50% Max Set Pullups

eg. Max PU = 10

50% = 5 Reps

C)

Snatch Grip Bent Over Row:

5x

3 Sec Hold at top

3 Sec Negative

Rest 30s

SA Ring Row:

x5/5

3 Sec Hold at top

3 Sec Negative

x4

D)

Wide Grip Lat Pulldown:

4x12

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