kettlebell-training

Tactical Pullup Revisited

5RM program

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
    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
    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
    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
    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
    Off

3RM program

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
     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
    Off

12RM program

Day 1     15RMx12, 10, 8, 6, 4
Day 2     15RMx12, 10, 8, 6, 6
Day 3     15RMx12, 10, 8, 8, 6
Day 4     15RMx12, 10, 10, 8, 6
Day 5     15RMx12, 12, 10, 8, 6
     Off
Day 7     15RMx14, etc.

25RM program

Day 1     25RMx20, 16, 12, 8, 4
Day 2     25RMx20, 16, 12, 8, 8
Day 3     25RMx20, 16, 12, 12, 8
Day 4     25RMx20, 16, 16, 12, 8
Day 5     25RMx20, 20, 16, 12, 8
Day 6     Off
Day 7     25RMx22, etc.