TIER 3 PULL UPS (13-22)
Sooooo, you're awesome... But you can be better!!!
If you can do 13-22 PROPER PULL UPS then you are really strong!!!
The point of TIER 3 PULL UPS is to take you to 23+ which if you were/are in the US MARINE CORPS, you will MAX the PFT PULL UP portion at 23!!! (that's why I set it to 23!)
Let's get you to TIER 4!!! (23+)
**The programs are 4 days a week**
only 3 days in the INTRO week
The scheduling is up to you how to set it up but you should include 3 ACTIVE (meaning stretching, light cardio etc) rest days during your training but the BSB can also be combined with any program you are already doing if you can handle the work load.
And example of how to design you schedule is-
Monday - Workout 1
Tuesday - Active Rest
Wednesday - Workout 2
Thursday - Active Rest
Friday - Workout 3
Saturday - Workout 4
Sunday - Active Rest
**The schedule is up to you but when I do these workouts I usually workout 5-6 days a week so I combine it with other training!!
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Tier 3 Pull Ups