Frenchy Pull ups? Improve your strict pull up game with this strength building program, week 5 is here and full workout description is below

A)

Progressing on from previous weeks, should have numbers from last week to try and hit this week. Four sets this time rather than 3.

Weighted PullUp:

4x2

Aim for 70% of 1RM Weighted Pullup

Scale to:

4x2-3 Negative Pullup

with 7 Second Negative per rep

B1)

3-6x Frenchy Pullup / Toe Spot Frenchy Pullup

(5 Sec at top, 5 sec Middle, 5 Sec Bottom)

Rest 30 Sec

B2)

10-15s Chin Over Bar Hold

Rest 30 Sec

B3)

5x Tempo Scap Pulls

(3113)

Rest 2 Min

x4-5 Rounds

C)

Seated Hinge Row:

x6

Superset

Ring Reverse Flys:

x8

x3

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