Ten Strict: Ladder Day: Chin & Neutral
The friendlier grip day. Scapular primer, underhand chin ladder, a short neutral-grip ladder, then a plank. Same submaximal dose, different elbow angle. ~25 min, 4 movements.
Estimated session
- Movements 4
- Working sets 9
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Scapular Pull-Up Same primer as the overhand day, taken underhand today. Straight arms, shoulder blades doing all the work. Warm-up only 2 × 6 · rest 45s | 2 | 6 | 45s |
| 02 | Chin-Up Palms toward you, hands inside shoulder width. Keep the ribs down — no leaning back to shorten the pull. 5 × 3 · rest 1:30 | 5 | 3 | 1:30 |
| 03 | V-Bar Pullup Neutral handles or a V-bar hung over the bar. Easiest grip on the elbows — keep it clean and short. No handle means more chin-ups. 2 × 4 · rest 1:15 | 2 | 4 | 1:15 |
| 04 | Plank Elbows under shoulders, glutes tight. Quality over duration — end the set when the hips start to sag. 2 × 45s · rest 45s | 2 | 45s | 45s |
Coaching notes
Grip rotation is the whole reason this session exists — do not convert it to overhand pull-ups because they feel more like the goal. Reps come from the week's instructions, scaled to the lifter's track, and every set stops two reps short. With no V-handle or neutral grip, run the neutral slot as chin-ups at the same reps and one fewer set. Track A performs the chin entry as 3-5 second lowers only. Medial-elbow soreness lingering past this session drops the next day's set count by two.
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Aleks · Coach
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