Ten Strict: Ladder Day: Wide & High Pull
The end-of-week bar day. Scapular primer, wide-grip ladder, a short high-pull ladder for chest-to-bar range, then a band-assisted top-up. ~25 min, 4 movements.
Estimated session
- Movements 4
- Working sets 9
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Scapular Pull-Up Wide hands today. If the shoulders feel gritty in the hang, narrow the grip and note it — that is information, not weakness. Warm-up only 2 × 6 · rest 45s | 2 | 6 | 45s |
| 02 | Pullups Overhand, about one-and-a-half shoulder widths. Chin clears the bar in front, never behind the neck. Chest stays proud, elbows drive down and out. Stop the set when the range shortens. 5 × 3 · rest 1:30 | 5 | 3 | 1:30 |
| 03 | Rocky Pull-Ups Pulldowns Pull high enough for the upper chest to meet the bar. Two clean reps beat four that stop at the chin. 2 × 2 · rest 1:30 | 2 | 2 | 1:30 |
| 04 | Band Assisted Pull-Up Finish the week with full-range reps that feel easy. Add band, not grind. Hold the top position for a beat on the last rep of each set. 2 × 5 · rest 1:15 | 2 | 5 | 1:15 |
Coaching notes
Lowest-volume ladder day by design — resist adding sets even if the week feels easy; the week's instructions set the count per track. Wide grip means roughly one-and-a-half shoulder widths, not as wide as you can reach, and the chin clears the bar in front — never behind the neck. High pulls want chest contact; if contact is not happening, cut one rep per set rather than shorten the range. Track A performs no lowers on this day — band-assisted reps with 20-second top holds only; eccentric lowers stay confined to ladder days 1 and 3, maximum two sessions a week. With no band, hold the top position with one foot on a chair or step for the same reps. Shoulder pinching means narrow the grip.
Programs that use this template
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Aleks · Coach
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