Do CFWU 3x without the pull-ups then the following.
Weighted Pull-ups 5-5-5-5-5 reps
Post loads and bodyweight to comments.
If you can't do weight pull-ups use the gravitron or body-rows and go for max reps per set.
Rest all you want between sets.
Compare to http://crossri.blogspot.com/2007/09/pull-ups.html
2 comments:
Did the 5 sets with the first 3 reps with hands facing in and the last 2 reps the same but had to do jumping negatives.
on rings:
practice round at mark on strap
1st set 2 inches lower (on strap)
each remaining set 2 inches lower than the previous one
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