“He that would have the fruit must climb the tree. “
– Gandhi
Week -1: Pick the same column as you did in week -2
|
Day 1
Rest 120 seconds between each set (longer if required) |
|||
|---|---|---|---|
| 0 pull-ups | 1 pull-up | 2 pull-ups | |
| Set 1 | 1 | 1 | 2 |
| Set 2 | 1 negative | 1 | 2 |
| Set 3 | 1 negative | 1 negative | 1 |
| Set 4 | 1 negative | 1 | 2 |
| Set 5 | 1 negative | 1 negative | 1 negative |
|
Day 2
Rest 90 seconds between each set (longer if required) |
|||
| 0 pull-ups | 1 pull-up | 2 pull-ups | |
| Set 1 | 1 | 1 | 2 |
| Set 2 | 1 negative | 1 | 2 |
| Set 3 | 1 | 1 negative | 1 |
| Set 4 | 1 negative | 1 | 2 |
| Set 5 | 1 negative | 1 negative | 1 negative |
|
Day 3
Rest 120 seconds between each set (longer if required) |
|||
| 0 pull-ups | 1 pull-up | 2 pull-ups | |
| Set 1 | 1 | 1 | 2 |
| Set 2 | 1 negative | 1 negative | 1 |
| Set 3 | 1 | 1 | 1 |
| Set 4 | 1 negative | 1 negative | 1 |
| Set 5 | max | max | max |