Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Lowering the weight from 45#s is acceptable, but try to use it as long as possible. From an assistance standpoint example you could start with dead hang, move to jumping pull ups, then to band or machine assisted. The essence is to do 3 pull ups that are near or at your max load, then 5 more difficult, then 7 of the easiest. One alternative for someone without any equipment would be to do “L’ pull ups for the first round, kipping pull ups, then jumping pull ups.
Each time you let go of the bar and touch the ground you have completed one ‘set’. If you have not completed a ’round’ continue where you left off at the begining of the next ‘set’. Ideally, you would complete this exercise in 1 set, but you would have to pick up the dumbell with your feet (or have someone help you) as well as do 150 pull ups without letting go of the bar. Not likely. A very stong athlete might be able to finish this in 10 ‘sets’, resetting each time the kipping pull ups are compete.