Day 8 Pullup Program

3 sets x max reps (60sec. between) regular pronated

1-16
2-8
3-5

3 sets x max reps (60sec. between) chin grip pinky's touching

1-6
2-6
3-5

Day 7 Armstrong Pullup Program

AHL/Flex-Abs/USFT/Tabletop
Jump Rope 5min.

Pushup Ladder (regular pushups)

1 to 12 (10sec rest between)
1 set x 20 reps (max)

Pullup Ladder (regular pronated)

1 to 6 (10sec rest between)
1 set x 9 reps (max)

SQS/SFFB/C+D/HipLift/AB (4min.)/FOPF

Day 6 Armstrong Pullup Program

SE/SiFT/SiFl-AC/AB

3 sets max reps pushups (normal) 90sec rest between

1-50
2-25
3-20

5 sets max reps pullups (normal pronated) 90sec between

1-13
2-9
3-5
4-5
5-4

On-the-minute KB 1-arm Swings
32kg. x 5+5 for 10min (100 total)

3min. rest

2-arm KB Swings (60sec. rest between)

32kg. x 20 reps x 5 sets (100 total reps)

Pigeon/QLO/C+D/AB

Day 5 Armstrong Pullup Program

SE/SiFt/C+D/SiFloor-AC

3 sets of max Pseudo-planche pushups

1-20
2-20
3-15

3 sets of gibbon pullups x max reps

1-10alt
2-8alt
3-6alt

Iso holds (15sec each)

1-Top position overhand
2-Top position chin supinated
3-Mid pos overhand
4-Mid pos chin supinated

30 full sit-ups with twist
10 Inchworms

QLO/C+D/Full Bridge 1min./AB 1min.

day 4 armstrong pullup program

egoscue first...
FOPF/SiFT/C+D/SFFB/For Str/50 V-ups/DDog

Walkout pushups 1 up to 10 (55 total)

Pullups
10 sets of 3 reps (60sec between)...made all ten sets easy

USFT/C+D/Tabletop/QLO/C+D/DDog/AB

Day 3 Armstrong Pullup Program

3 sets max pushups (90sec between)

1-45
2-30
3-20

3 sets regular pullups (60sec between)

1-12
2-7
3-4

3 sets chinups with pinky's touching (60sec between)

1-4
2-4
3-3

Day 2 Armstrong Pullup program

3 sets max pushups (90sec. b/w) 40-25-20 reps
Pullup (supinated) ladder 1-2-3-4-5
rest 90sec. did a max set of 8 reps

Highland KB Practice...

1-arm DB Snatch 40x5+5/60x5ea/70x5ea
KB Transverse Push Press 62lbsx5+5x3sets
KB WFD Casts 62x5ea/53x5eax2sets
KB Elevated Swing High Pulls 62lbsx10x2 sets
1-arm elevated swing 62lbsx5+5