5- 5- 5- 5- 5 @ 80-85% of 1RM
Weight stays the same throughout (denoted by dashes). If designated weight creates/ forces a compromised position, make as minor an adjustment as necessary to return to form. Rest as needed between sets.
Weighted/ Strict pull-up:
5, 3, 3, 1, 1, 1, 1
If appropriate, weight increases each set. There is no kip of any kind in a weighted or strict pull-up. Demand full range of motion in each rep on all variations.
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. No matter your path, rest as needed between sets.
And then, 5 minutes of:
Turkish Get-up @ 50% of 1RM
Accumulate as many quick, meticulous reps as possible. Switch arms as desired.