André The Flying Squirrel Routine

This routine is named after André Benoit, holder of the fastest in Luge double at the Lillehammer Olympics, who could do wide grip pull-ups with a 120 lbs dumbbell for a set of 3 reps on a 401 tempo. It is reserved for people who can chin-up with at least 33% of additional load for 8 reps (supinated grip shoulder width grip.)

1. Sternum Chin-ups 5 x 4-6 on a 601 tempo, rest 4 minutes between sets.
2. Subscapularis Pull-ups 3 x max reps on a 501 tempo, rest 3 minutes between sets.
3. Negative Close Grip Chins 3 x 4-6 rest 3 minutes between sets, use additional loads if possible, lower the body for a 6-8 seconds count on every rep.