3 x 5 @ 80-85% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
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.
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 demand full range of motion.
And then, 5 minutes of:
Turkish Get-up @ 50% of 1RM
Accumulate as many quick, meticulous reps as possible. Switch arms as desired, and add a 2/1000 pause to any transition point that you are struggling with.