Workout 2 Higher Rep Vertical Plane Training

A. Mechanical Advantage Pull-up Drop Set

Description: Begin with a wide grip pull-up, then narrow grip, and finish with a parallel grip. This is one set. Each pull-up should be performed from a dead hang, with the strictest form possible.

Sets: 1

Reps: As many as you can do, stopping one to two reps short of failure on every movement.

Rest: 5 seconds between phases. Let your feet touch the ground while resting.

B. Single Arm Cable Pull-down

Sets: 4

Reps: 10, 10, 8, 8

Rest: Zero seconds between alternations, 60 seconds between sets.

Note: Perform ten reps with your right arm, then ten with your left. Without resting, perform eight more reps with your right arm, and eight more with your left. That’s one set. You will perform four sets, for a total of 54 reps per arm.

C. Bent-Over Straight Arm Press-down (rope attachment)

Description: Set an adjustable cable pulley to roughly belly-button height. Stand about four feet from the pulley and bend at the waist. Your head should be just below the pulley. From here, execute a straight-arm press down. Pause at both phases of the movement, allowing for maximum stretch and contraction.

Sets: 3

Reps: 12-15

Rest: 60-75 seconds between sets

D. Jump Pull-up

Description: These are Crossfit-style jump pull-ups from a platform of some kind. I’m not a CF fan, but this pull-up variation is exceptional for increasing your ability to close the gap on the last part of a pull-up range of motion. Also, it’s incredible for density and adding size. Be sure to actively pull yourself up and push yourself down from the bar. Focus on flexing and squeezing the entire 30 seconds.

Sets: 2

Reps: As many as possible in 30 seconds.

Rest: 30 seconds

Note: This exercise is done for time, not reps. Simply perform as many as possible for the given time period.

E. Mechanical Advantage Pull-up Drop Set

Description: Begin with a wide grip pull up, then narrow grip, and finish with a parallel grip. This is one set. Each pull-up should be performed from a dead hang, with the strictest form possible.

Sets: 1

Reps: Go to failure for each phase.

Rest: 10 seconds between phases. Let your feet touch the ground while resting.