5- 5- 5- 5- 5- 5 @ 75-80% of 1RM
Weight stays the same throughout (denoted by dashes). If designated weight creates or forces a compromised position, make an immediate adjustment. Rest up to 1 minute between sets.
Then:
Weighted/ Strict pull-up:
5, 5, 3, 3, 1, 1, 1, 1
If wp-contentropriate, weight increases each set. Rest as needed between sets (up to a minute).
If strict/ weighted pull-up fails (or isn’t yet in your toolbox) substitute corresponding number of diligent attempts + “negatives” (slow, controlled descent from above the bar) for each set. 1 attempt + 1 negative= 1 rep.
And then, 5 minutes of:
Turkish Get-up @ 50% of 1RM
Accumulate as many quick, meticulous reps as possible. Switch arms as desired.