Improve your strict pull up strength program week 4. Using weighted, negatives, sled pulls and DB accessory work this week.

Full Session:

A)

Weighted PullUp:

3x3

Aim for 65% of 1RM Weighted Pullup

Scale to:

3x3 Negative Pullup

with 6 Second Negative per rep

B)

Take max set strict pullups / Ring Rows, go 60% and perform:

EMOM 10:

60% Max Set Pullups

eg. Max PU = 10

60% = 6 Reps

C)

Seated Sled Pull:

25-50ft

Superset

DB Reverse Fly:

x12

x4

If no sled or ropes then perform 15/15x Alt KB/DB Rows

D)

Lat Pull Down

4x 8-12 Reps

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