Lessons in Manliness: 2

“Son, there will come a moment in your life when you are hanging from a cliff in the middle of a sword fight. If you cannot quickly pull yourself up from the ledge, your enemy will chop your fingers off in one swift motion, and you will fall to your death on the rocks below.”With that, he laid down a single sheet of paper with this pull-up program. He said,” If this doesn’t work, nothing will.”*This program has a couple main focuses: 1. Get stronger in your pull-up, and hopefully for many of you, get you doing a full, strict pull-up. 2. Strengthen your entire back. We would usually super set each of these with different pressing movements, and that will be the topic of a future post.WEEK 1MONDAY4x6 Chin-up: AHAP (As heavy as possible), 4 count down2a. 3x6 DB Row: 27.5% Bench 1RM2b. 3x20 Band Pull Aparts3a. 3x10 Cuban Press3b. 3x8-12 Barbell Curl: AHAP, 4 count down**If you barely get 8, go down in weight. If you get 12 easily, go up in weight. The focus should be on the eccentric (down) portion of the lift. Keep the elbows tucked and by your side, controlling the motion for a full 4 sec.THURSDAY1. 4x5 Pendlay Row*3x15 Unbroken Strict Pull-ups**3a. 3x15 Supine Pull-ups3b. 3x10 3-way raise*Be as explosive as possible on the way up to your chest and control down slowly. Reset every rep.**The vast majority of people will not be able to do this unassisted. We expect you to use enough band tension as well as a spotter if necessary to complete all reps with full range of motion.WEEK 2MONDAY4x6 Chin-up: AHAP, 4 count down2a. 3x6 DB Row 30% Bench 1RM2b. 3x15 Banded Face Pulls3a. 3x10 External Rotations off of the Knee3b. 3x8-12 Hammer Curls: AHAPTHURSDAY1a. 4x5 Pendlay Row*3x15 Unbroken Strict Pull-ups**3a. 3x15 Supine Pull-ups3b. 3x10 Shoulder ShockerWEEK 3MONDAYChin Ups: 10-8-6-4-4 AHAP2. 3x6 Bent Over Row (4X2 Tempo – 4 Count down, explode up, 2 second hold at the sternum)3a. 3x6 each YTW on Rings, TRX, or on incline bench with light DBs3b. 3x8-12 Reverse Curl w/ 4 count downTHURSDAY1a. 5x3 Pendlay Row*3x10 Strict Pull-ups/Followed by 10 Kipping Pullups **3a. 3x15 Ring Rows3b. 3x10 FacepullsWEEK 4MONDAYChin Ups: 6-4-3-2-1-6 AHAP2a. 3x8 Bent Over Row2b. 3x10 Lat-Pullovers3a.. 3x6 each YTW on Rings, TRX, or on incline bench with light DBs3b. 3x8-12 each Alternating DB CurlTHURSDAY1a. 5x3 Pendlay Row*3x10 Strict Pull-ups/Followed by 10 Kipping Pullups **3a. 3x15 Ring Rows3b. 3x10 Shoulder ShockersWEEK 5MONDAYChin Ups: 5x3 AHAP3x5 DB Row Heavy as Shit3x: Max Effort Chest to Ring/Bar Hold* w/ 1 min rest between sets.*Perform a single Ring Row or Supine Pullup and hold at the top. Hold there for as long as you possibly can. Hold on until your elbow extends (opens up) past 90 degrees.