On non‑back days, choose one skill exercise from your current phase and perform 2 sets at the end of your workout. Never train to failure. The goal is neurological efficiency, technique, and recovery — not fatigue.
Skill work options:
- Assisted 1‑Arm Dead Hang — 2 sets
- Speed Pull‑Ups (bodyweight only) — 2 sets
- Plyo Pull‑Ups — 2 sets
- Dead Hang — 2 sets
- Scapular Shrugs — 2 sets
Skill work options:
- Tuck Front Lever Hold — 2 sets
- Advanced Tuck Front Lever Hold — 2 sets
- Front Lever Eccentric Negative — 2 sets
- Tuck Front Lever Full ROM — 2 sets (extend legs to increase difficulty)
- Front Lever to Sticking Point — 2 sets
- Towel Hang — 2 sets
- Dead Hang — 2 sets
Skill work options:
- Assisted 1‑Arm Pull‑Ups — 2 sets
- Assisted 1‑Arm Dead Hang — 2 sets
- 1‑Arm Dead Hang — 2 sets
- 1‑Arm Eccentric Negative — 2 sets
- Supported 1‑Arm Eccentric Negatives — 2 sets
- Plyometric Pull‑Ups — 2 sets
If you fail a phase test because your grip gives out before the target muscle, add forearm work to your non‑back days. This is especially important for Phase 3 — One‑Arm Pull‑Up where grip strength is critical.
Forearm exercises (use heavy weight):
- Plate Squeeze — 2 sets to failure
- Farmer's Walks — 2 sets to failure
Leave 1–2 days gap between forearm work and your main back day. Fatigued forearms will compromise your power on heavy pulling.
Important: These skill sessions are not extra workouts. They are light, focused practice to reinforce the neural patterns of your phase. Stop well before fatigue. If you feel sore from Wednesday, keep the skill work even lighter or skip it. Excluding the forearm work — for that you must go to failure.