Ten Strict: Ladder Day: Overhand
The week's reference pull day. Scapular primer, overhand pull-up ladder, a band-assisted top-up ladder, then a short hollow hold. Pull-up bar only. ~25 min, 4 movements.
Estimated session
- Movements 4
- Working sets 9
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Scapular Pull-Up Dead hang, arms straight. Pull the shoulder blades down and back only — the elbows never bend. Primer, not a working set. Warm-up only 2 × 6 · rest 45s | 2 | 6 | 45s |
| 02 | Pullups Overhand, just outside shoulder width. Dead hang to chin clearly over the bar. Zero-rep track: lower for 3-5 seconds from the top instead. Week 1 session 1 and week 6 day 5 only: the test set is taken to technical failure — every other set stops two reps short. 5 × 3 · rest 1:30 | 5 | 3 | 1:30 |
| 03 | Band Assisted Pull-Up Choke the band on the bar, one knee in the loop. Pick the assistance that leaves the prescribed reps feeling easy, not hard. 2 × 5 · rest 1:15 | 2 | 5 | 1:15 |
| 04 | Hollow Body Hold Lower back pressed flat. This is the same brace you hold on the bar — bend the knees to make it manageable. 2 × 25s · rest 45s | 2 | 25s | 45s |
Coaching notes
Order is fixed: scapular primer first, ladder second, everything else after. Ladder set count and per-set reps come from the week's instructions and the lifter's track — never from failure. Two exceptions, and only two: week 1 session 1 replaces the first ladder set with ONE all-out set of pull-ups to technical failure, which routes the track; week 6 day 5 runs two easy sets of 2, three minutes rest, then one all-out set. Record both numbers. Track A treats the pull-up entry as slow lowers only and works in the band slot; Track C may skip the band slot. With no band, substitute an equal number of bent-arm hangs at the top position. End any other set the moment bar speed drops or the legs kip.
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Aleks · Coach
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