first pull up

Your First Pull Up

Meso Cycle 1- Week 1

Day #1-

1. Active Hang– 3 sets x 15 sec, rest 30 sec between
2. Supinated Grip Chin Over Bar– 3 x 10 sec, rest 30 sec
3a. Thumbs Up Reverse Fly– 3 x 10, rest 30 sec
3b. Standing DB Bicep Curl- 3 x 10 reps, rest 30 sec

Day #2-

  1. Hinge Ring Row @ 20X2, 3 x 6-8 reps, rest 30 sec
  2. Assisted 90 Degree Hold, 3 x 10 sec, rest 30 sec
  3. Heavy Single Arm Farmer’s Carry, 3 x 50’/arm, rest 30 sec

Day #3-

  1. Active Hang– 3 x 15 sec, rest 30 sec
  2. Supinated Grip Chin Over Bar Hold – 3 x 10 sec, rest 30 sec
  3. Inverted Bar Row – accumulate 60 sec chest held to bar, as many sets as needed

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Meso Cycle 1- Week 2

Day #1-

1. – Active Hang – 4 x 15 sec, rest 30 sec
2. – Supinated Grip Chin Over Bar Hold – 4 x 10 sec, rest 30 sec
3a. – Thumbs Up Reverse Fly’s @ 20X3, 4 x 10, rest 30 sec
3b. – Standing DB Bicep Curls, 4 x 10 reps, rest 30 sec

Day #2-

  1. Hinge Ring Row @ 20X2, 4 x 6-8 reps, rest 30 sec
  2. Assisted 90 Degree Hold, 4 x 10 sec, rest 30 sec
  3. Heavy Single Arm Farmer’s Carry, 4 x 50’/arm, rest 30 sec

Day #3-

  1. Active Hang – 4 x 15 sec, rest 30 sec
  2. Supinated Grip Chin Over Bar Hold – 4 x 10 sec, rest 30 sec
  3. Inverted Bar Row – 3 x 3 reps, rest as needed ***10 sec hold on last rep of each set

 

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Meso Cycle 1- Week 3

Day #1-

1. – Active Hang – 5 x 15 sec, rest 30 sec
2. – Supinated Grip Chin Over Bar Hold– 5 x 10 sec, rest 30 sec
3a. – Thumbs Up Reverse Fly’s @ 20X3, 5 x 10, rest 30 sec
3b. – Standing DB Bicep Curls, 5 x 10 reps, rest 30 sec

Day #2-

  1. Hinge Ring Row @ 20X2, 5 x 6-8 reps, rest 30 sec
  2. Assisted 90 Degree Hold, 5 x 10 sec, rest 30 sec
  3. Heavy Single Arm Farmer’s Carry, 5 x 50’/arm, rest 30 sec

Day #3-

  1. Active Hang – 5 x 15 sec, rest 30 sec
  2. Supinated Grip Chin Over Bar Hold – 5 x 10 sec, rest 30 sec
  3. Inverted Bar Row – 4 x 5 reps, rest as needed ***10 sec hold on last rep of each set

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Meso Cycle 1- Week 4

Day #1-

1. – Active Hang – 3 x 20 sec, rest 30 sec
2. – Supinated Grip Chin Over Bar Hold – 3 x 15 sec, rest 30 sec
3a. – Thumbs Up Reverse Fly’s @ 20X3, 5 x 10, rest 30 sec
3b.  – Standing DB Bicep Curls, 5 x 10 reps, rest 30 sec

Day #2-

  1. Hinge Ring Row @ 20X2, 4 x 10-12 reps, rest 30 sec
  2. Assisted 90 Degree Hold, 3 x 15 sec, rest 30 sec
  3. Heavy Single Arm Farmer’s Carry, 3 x 100’/arm, rest 30 sec

Day #3-

  1.  – Active Hang – 3 x 20 sec, rest 30 sec
    2. – Supinated Grip Chin Over Bar Hold – 3 x 15 sec, rest 30 sec
    3. – Inverted Bar Row – 4 x 8-10 reps, rest as needed

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Meso Cycle 2- Week 1

Day #1-

  1. Eccentric Only Pull Up @ 10,0A0, 3 x 3 reps, rest <60 sec **10 sec lowering
  2. 3-part Pause Negative Pull Up, 3 x 3 reps, rest <60 sec ***3 sec pause at chin above bar, 90 degrees, active hang positions

Day #2-

  1.  Single Arm DB  Bent Over Row @ 30X3, 3 x 8-10 reps, rest <60 sec
    2a – Lying DB Row Hold, 3 x 10 sec hold at top, rest 30 sec
    2b. – Pronated Barbell Curl @ 40X0, 3 x 10 reps, rest 30 sec
    2c. – Scap Push Ups on Elbows, 3 x 10 reps, rest 30 sec

Day #3-

  1. Wtd Eccentric Only Pull Up @ 50A0, 3 x 3 reps, rest <60 sec **add weight or lessen assistance so that you can only control 5 sec down
  2. Ring Rows @ 20X2, 3 x 8-10 reps, rest 45 sec **elevated feet if possible

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Meso Cycle 2- Week 2

Day #1-

  1. Eccentric Only Pull Up @ 10,0A0, 4 x 3 reps, rest <60 sec **10 sec lowering  **add weight if possible but keep tempo
  2. 3-part Pause Negative Pull Up, 4 x 3 reps, rest <60 sec ***3 sec pause at chin above bar, 90 degrees, active hang positions

Day #2-

A. Single Arm DB  Bent Over Row @ 30X3, 4 x 8-10 reps, rest <60 sec

B1. Lying DB Row Hold, 4 x 10 sec hold at top, rest 30 sec

B2. Pronated Barbell Curl @ 40X0, 4 x 10 reps, rest 30 sec

B3. Scap Push Ups on Elbows, 4 x 10 reps, rest 30 sec

Day #3-

  1. Wtd Eccentric Only Pull Up @ 50A0, 4 x 3 reps, rest <60 sec **add weight or lessen assistance so that you can only control 5 sec down
  2. Ring Rows @ 20X2, 4 x 8-10 reps, rest 45 sec **elevated feet if possible

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Meso Cycle 2- Week 3

Day #1-

A. Eccentric Only Pull Up @ 10,0A0, 5 x 3 reps, rest <60 sec **10 sec lowering  **add weight if possible but keep tempo

B. 3-part Pause Negative Pull Up, 5 x 3 reps, rest <60 sec ***3 sec pause at chin above bar, 90 degrees, active hang positions

Day #2-

Day #3-

  1. Wtd Eccentric Only Pull Up @ 50A0, 5 x 3 reps, rest <60 sec **add weight or lessen assistance so that you can only control 5 sec down
  2. Ring Rows @ 20X2, 5 x 8-10 reps, rest 45 sec **elevated feet if possible

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Meso Cycle 2- Week 4

Day #1-

A. Eccentric Only Pull Up  3 x 5 reps, rest <60 sec **7 sec lowering  **add weight if possible but keep tempo
B. 3-part Pause Negative Pull Up, 1 rep/30 sec for 5 min

Day #2-

Day #3-

A – Wtd Eccentric Only Pull Up (pronated) @ 50A0, 3 x 3 reps, rest <60 sec **add weight or lessen assistance so that you can only control 5 sec down
B – Ring Rows @ 20X0, 3 x 10-12 reps, rest 45 sec **elevated feet if possible

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Meso Cycle 3- Week 1

Day #1-

  1. Assisted Pull Up (pronated grip) @ 5030, 3 x 3, rest as needed **5 sec down, 3 sec up, partner holds feet or support feet behind you on box
  2. Chinese Row, 3 x 10/arm, rest as needed

Day #2-

  1. Assisted Chin Up (supinated) (Supinated Grip) @ 10X0, 2/min for 10 min
  2. Pendlay Rows @ 30X3, 3 x 8-10, rest as needed

Day #3-

  1. Chin Over Bar Hold (pronated) – accumulate 2 min
  2. 90 degree hold (pronated) – accumulate 1 min
  3. Assisted Pull Up  tempo@ 3010, 3 x 3, rest as needed

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Meso Cycle 3- Week 2

Day #1-

  1. Assisted Pull Up (pronated) @ 5030, 4 x 3, rest as needed **5 sec down, 3 sec up, partner holds feet or support feet behind you on box
  2. Chinese Row, 4 x 10/arm, rest as needed

Day #2-

  1. Assisted Chin Up (supinated) @ 10X0, 3/min for 10 min
  2. Pendlay Rows @ 30X3, 4 x 6-8, rest as needed

Day #3-

  1. Chin Over Bar Hold (pronated) – accumulate 2 min
  2. 90 degree hold (pronated) – accumulate 1 min
  3. Assisted Chin Up @ 3010, 4 x 3, rest as needed

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Meso Cycle 3- Week 3

Day #1-

  1. Assisted Pull Up (pronated) @ 3030, 5 x 3, rest as needed **3 sec down, 3 sec up, partner holds feet or support feet behind you on box
  2. Chinese Row, 5 x 8/arm, rest as needed

Day #2-

  1. Assisted Chin Up (supinated) @ 10X0, 4/min for 10 min
  2. Pendlay Rows @ 30X3, 5 x 5, rest as needed

Day #3-

  1. Chin Over Bar Hold (pronated) – accumulate 2 min
  2. 90 degree hold (pronated) – accumulate 1 min
  3. Assisted Pull Up (pronated) @ 3010, 5 x 3, rest as needed

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Meso Cycle 3- Week 4

Day #1-

  1. Pull Up (pronated grip) – build to 1RM
  2. Chinese Row, 4 x 5/arm, rest as needed

Day #2-

  1. Pull Up (pronated grip) – 3 x max reps, rest 2 min
  2. Pendlay Rows @ 30X1, 3 x 5, rest as needed

Day #3-

  1. Pull Up (pronated grip) – AMRAP singles in 5 min
  2. Chin Over Bar Hold (pronated) – accumulate 1 min
  3. 90 degree hold – accumulate 45 sec