Watch as BJ takes you through a LIVE 5-3-1-1-1-AMRAP pullup max out!

Other topics covered include:

- Proper pre-set mindset and setup
- Floor bar pullup drills for recovery, warmups & between sets
- Test strategy for trainees who can do 3 pullups or less
- And much more!

Build your own test strategy based on these tips and post below for a coach's review!

Here's what BJ is doing in Week 9:

Monday

Set 1- 5 reps with 10-pound med ball and mini-band
Set 2- 3 reps with 30-pound med ball
Set 3- 1 power rep with 45-pound plate (explode up, hold briefly, down slow)
Set 4- 1 power rep with 45-pound plate (explode up, hold briefly, down slow)
Set 5- 1 power rep with 45-pound plate (explode up, hold briefly, down slow)
Set 6- AMRAP with Bodyweight

Tuesday: OFF- Recovery Drills

Wednesday

Set 1- 5 reps with 10-pound med ball and mini-band
Set 2- 3 reps with 30-pound med ball
Set 3- 1 power rep with 45-pound plate (explode up, hold briefly, down slow)
Set 4- 1 power rep with 45-pound plate (explode up, hold briefly, down slow)
Set 5- 1 power rep with 45-pound plate (explode up, hold briefly, down slow)
Set 6- AMRAP with Bodyweight

Thursday: OFF- Recovery Drills

Friday

Set 1- 5 reps with 10-pound med ball and mini-band
Set 2- 3 reps with 30-pound med ball
Set 3- 1 power rep with 45-pound plate (explode up, hold briefly, down slow)
Set 4- 1 power rep with 45-pound plate (explode up, hold briefly, down slow)
Set 5- 1 power rep with 45-pound plate (explode up, hold briefly, down slow)
Set 6- AMRAP with Bodyweight
Set 7- Super Slow NEGATIVE with 90lbs added (TWO 45-pound plates)

NOTE- Full 5-minute rest between all sets!