Lesson 5.1

There is no life hack. You have to do the work. - Jocko

Vertical Pull


• Nature’s candy
• Low in calories
• Rich in vitamins, minerals, and fiber
• Note: Fruit contains more sugar (fructose) than vegetables, so eat sparingly if your goal is
weight loss, and restrict to post-workout

Serving Size: 1 Fist
Daily Serving: 1-2

Whatever you want to do least, do that first.

Vertical Pull: Chinups/Lat Pull

Chinup Progressions

  1. Flexed Arm Holds (Reps = Seconds)
  2. Negative Lowering's (Reps = Seconds)
  3. Band Assisted
  4. Partner Assisted
  5. Regular Chin Up
  6. Chin-Up Variations (Neutral-Grip, Pull-Up)
  7. Weighted Chin Up

Download Chin-up Program

Down Dog
Toe Touch Squat

#27 Upper Body SH

Wide-Grip Pull-Up 4xMax
Wide-Grip Lat Pulldown 4x12

BB Power Curl 4x6
BB Row 4x12

BB Bench Press 4×6
Push-Up 4xMax

DB OH Press 3x12

Band OH Tricep Extension 3x10
Band Front Raise
Band Pull-Apart