Pullup Volume

You start with an all-out set and then cut a rep in each consecutive set for a total of five sets.
The next day add a rep to the last set. Then a rep to the set before that, etc. The system is
intended to be used for four weeks. In the end of the month take two or three days off and
then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely
to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and
12 reps start the program with the first day your PR shows up. For instance, if your max is 6
pullups start with Day 7; if your max is 8 start with Day 19. If you run into a snag with this routine, back off a week and build up again. If you hit the wall again switch to another routine.

3 Rep Maximum
Can also be used for doing low rep weighted
Day 1 - 3, 2, 1, 1
Day 2 - 3, 2, 1, 1
Day 3 - 3, 2, 2, 1
Day 4 - 3, 3, 2, 1
Day 5 - 4, 3, 2, 1
Day 6 - off
Day 7 - 4, 3, 2, 1, 1
Day 8 - 4, 3, 2, 2, 1
Day 9 - 4, 3, 3, 2, 1
Day 10 - 4, 4, 3, 2, 1
Day 11 - 5, 4, 3, 2, 1
Day 12 - off

5 Rep Maximum
Complete Progression
Day 1 - 5, 4, 3, 2, 1
Day 2 - 5, 4, 3, 2, 2
Day 3 - 5, 4, 3, 3, 2
Day 4 - 5, 4, 4, 3, 2
Day 5 - 5, 5, 4, 3, 2
Day 6 - off
Day 7 - 6, 5, 4, 3, 2
Day 8 - 6, 5, 4, 3, 3
Day 9 - 6, 5, 4, 4, 3
Day 10 - 6, 5, 5, 4, 3
Day 11 - 6, 6, 5, 4, 3
Day 12 - off
Day 13 - 7, 6, 5, 4, 3
Day 14 - 7, 6, 5, 4, 4
Day 15 - 7, 6, 5, 5, 4
Day 16 - 7, 6, 6, 5, 4
Day 17 - 7, 7, 6, 5, 4
Day 18 - off
Day 19 - 8, 7, 6, 5, 4
Day 20 - 8, 7, 6, 5, 5
Day 21 - 8, 7, 6, 6, 5
Day 22 - 8, 7, 7, 6, 5
Day 23 - 8, 8, 7, 6, 5
Day 24 - off
Day 25 - 9, 8, 7, 6, 5
Day 26- 9, 8, 7, 6, 6
Day 27 - 9, 8, 7, 7, 6
Day 28 - 9, 8, 8, 7, 6
Day 29 - 9, 9, 8, 7, 6
Day 30 - off

15 Rep Max
Day 1 - 15, 12, 10, 8, 6, 4
Day 2 - 15, 12, 10, 8, 6, 6
Day 3 - 15, 12, 10, 8, 8, 6
Day 4 - 15, 12, 10, 10, 8, 6
Day 5 - 15, 12, 12, 10, 8, 6
Day 6 - off
Day 7 - 15,14, etc.

25 Rep Max
Day 1 - 25, 20, 16, 12, 8, 4
Day 2 - 25, 20, 16, 12, 8, 8
Day 3 - 25, 20, 16, 12, 12, 8
Day 4 - 25, 20, 16, 16, 12, 8
Day 5 - 25, 20, 20, 16, 12, 8
Day 6 - off
Day 7 - 25, 22, etc.

Credit Pavel
The 5 rep max shows the complete progression if you can't figure out the 15 and the 25

Strength Standards - Goals to Achieve

Power Lifting /Strength Goals:
Deadlift twice your weight
Deadlift 3 times your weight
Military press your weight
One Arm press half your weight
TGU 48 kilo
One Arm press 48 kilo kettlebell
Clean your weight
One Arm Pullup
Double Body Weight Pullup

Kettlebell Snatch Tests:
24 kilo RKC Snatch Test - 100 in 5
24 kilo SSST - 200 in 10
1000 swings in an hour

Military Pullup Standards:
12 + pullups - Ranger PFT
20 + pullups - Marine PFT 1st class - Force Recon Score
6 meter rope climb with only hands - Foreign Legion Standard
18 consecutive dead hang pull ups with 20lb kbell attached- Spetznaz Standard

Military Cardio Standards:
2 mile run - sub 13 - Ranger PFT
5 mile run - 35:00 - Ranger PFT
1.75 in 12 minutes - Foreign Legion Standard
18 minute 3 mile run - Marine PFT 1st class - Force Recon Score

Combined Tests:
The SEAL Physical Screening Test (PST) is as follows:
500-yard swim using breast and/or sidestroke in less than 12 minutes and 30 seconds
10-minute rest
Perform a minimum of 42 push-ups in 2 minutes
2-minute rest
Perform a minimum of 50 sit-ups in 2 minutes
2-minute rest
Perform a minimum of 6 pull-ups (no time limit)
10-minute rest
Run 1 ½ miles wearing RUNNING SHOES and SHORTS in under 11 minutes

SAS Personal Fitness Test (PFT), a 1.5 mile run in under 9 minutes 30 seconds preceded by a minimum of 44 pressups and 50 situps. Two minutes is alloted to both the situps and the pressups. SAS

August Workouts

August 1 - Heavy
3 ladder 4 sets 16 kilo
swings - 7 minutes - 18pm = 126
1680/4410 = 6090

August 2 -
2.5 mile run
75 pushups
4 Rope Pull
planks

August 3 - Light
1 ladder 4 sets 16 kilo
snatches - 8 minutes - 6.125pm = 49
256/1715 = 1971

August 4 - Variety
20 min TGU
4 rope pull

August 5 - Medium
2 ladder 4 sets 16 kilo
3 rope pull
swings -11 minutes - 14pm = 155
840/5425 = 6265
50 Hindu squats
50 PU
50 reverse lunges

August 6 - Variety
2.5 better!

August 7
Hsing Yi

August 8 - Heavy
3 ladder 5 sets 16 kilo
8 rope pull
swings - 7 minutes - 19pm = 133
2100/4655 = 6755

August 9
1.5 / 13.07
Max HR 180
Cal 212

August 10 - Light
1 Ladder 5 sets 16 kilo
4 rope pull
snatches - 6 minutes - 8.3 = 50
350/1750 = 2100

August 11 - Variety
3 sets 3 One legged Dead lifts
3 sets 3 Crush Curls
3 sets 10 soap swings
TGU 30 minutes 16 kilo

August 12 - Medium
2 ladder 5 sets 16 kilo
3 rope pull
swings - 8 minutes - 14pm = 104
1050/3640 = 4690

August 13 - Variety
1L DL 3x5 16 kilo
Crush Curls 3x5 20lb
Uppercuts 3x12
Palm cleans - practice
TGU - practice

August 14
186
2.5 - 24:15
165-175 - 400 cal
Hsing Yi

Sat Aug 15 -Heavy
4 ladder 1 set 16 kilo
3 ladder 4 sets 16 kilo
swings - 9 minutes - 20pm = 180
2380/6300 = 8680

Sun Aug 16
3 easy 400s and a Tabata sprint sequence
10:24
Avg 153
Max 171
cal 171

Mon Aug 17 - Light
2 ladder 1 set 16 kilo
1 ladder 4 sets 16 kilo
snatches - 5 minutes - 10 pm = 50
490/1750 = 2240

Tue Aug 18 - Variety
1L DL 3x5 16 kilo
TGU 20 mins 16 kilo
2 crush curls with 16 kilo
practiced BTB circles... nothing serious
5 elements and 3 hand cannon
30 renegade rows with 12 lb dumbbells
20 santanas w 12lb dumbbells
186

Wed August 19 - Medium
3 ladder 1 set 16 kilo
2 ladder 4 sets 16 kilo
swings - 7 minutes - 15pm = 105
1260/1575 = 2835

Thu August 20 - Variety
20 minute circuit of the following
BTB circles
BTB Snatch to Jump squat
TGU starting from overhead
Practice - bottoms up clean
Practice - bottoms up press
Practice - palm clean

Fri August 21
15 minute run:
avg - 159
max - 176
cal - 225
Hsing Yi

Sat August 22 - Heavy
4 ladder 2 sets 16 kilo
3 ladder 3 sets 16 kilo
swings - 4 minutes - 22.5pm = 90
2660/3150 = 5810
I AM BEOWULF!

Sun August 23
Tabata sprints
188
12:13
166 cal
hr 151 - 171
2 mile run
20 minutes
307 cal
hr 161 - 171

Mon August 24 - Light
2 ladder 2 sets 16 kilo
1 ladder 3 sets 16 kilo
snatches - 11 minutes - 10 pm = 110
630/3850 = 4480

Tue August 25 - Variety
1L DL 5x3
Pull Ups 1/1 x 1 - between dl sets
Box Pistols 3x3
Renegades 3 sets
Santanas 3 sets
Pull Ups 1/1 x 1 - between reneg/santana sets
3 snatches
2 cleans
TGU - no pause between sides
15 minutes

Wed August 26 - Medium
3 ladder 2 sets 16 kilo
2 ladder 3 sets 16 kilo
5 minutes 16 swings per minute - 80
1470/2800 = 4270

Thu August 27 - Variety
30 minutes -
TGU/top to bottom tgu with 3 snatches 2 cleans
15 minute run
bottoms up cleans low volume

Sat August 29 - Heavy
4 ladder 3 sets 16 kilo
3 ladder 2 sets 16 kilo
Pullups 3,2,1,1 - assisted
swings - 5 minutes - 23pm = 115
2940/4025 = 6965

Mon August 31 - Light
2 ladder 3 sets 16 kilo
1 ladder 2 sets 16 kilo
Pullups 3,2,1,1 assisted
snatches - 7 minutes - 12 PM = 84
700/2940 = 3640