Tim Ferriss Prison Day 3: Convict Conditioning – Pull-Up Cheat Sheet

by Stephen

This is day 3 of our Tim Ferriss prison series where we will continue to progress through the 6 core movements of convict conditioning.

Here is a quick summary of the 6 “Core Movements”

  1. Pushups
  2. Squats
  3. Pull-ups
  4. Leg Raises
  5. Bridges
  6. Handstand Pushups

Today we are going to focus on the third of “The Big Six Movements”:

Movement Three: Pull-ups

This is meant to be a supplement to the book as it is imperative to understand the correct implementation of each movement and the history behind them.

You can preview and download the Convict Conditioning Movement Three Pull-Up Cheat Sheet Here.

1. Vertical Pulls

  1. Beginner Standard: 1 set of 10
  2. Intermediate Standard: 2 sets of 20
  3. Progression Standard 3 sets of 40
Vertical Pulls Convict Conditioning thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet

2. Horizontal Pulls

  1. Beginner Standard: 1 set of 10
  2. Intermediate Standard 2 sets of 20
  3. Progression Standard 3 sets of 30
Horizontal Pulls Convict Conditioning thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet

3. Jacknife Pulls

  1. Beginner Standard: 1 set of 10
  2. Intermediate Standard: 2 sets of 15
  3. Progression Standard: 3 sets of 20
Jacknife Pulls Convict Conditioning thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet

4. Half Pullups

  1. Beginner Standard: 1 set of 8
  2. Intermediate Standard: 2 sets of 11
  3. Progression Standard: 2 sets of 15
Half Pullup Convict Conditioning thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet

5. Full Pullups

  1. Beginner Standard: 1 set of 5
  2. Intermediate Standard: 2 sets of 8
  3. Progression Standard: 2 sets of 10
Full Pullups Convict Conditioning thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet

6. Close Pullups

  1. Beginner Standard: 1 set of 5
  2. Intermediate Standard: 2 sets of 8
  3. Progression Standard: 2 sets of 10
Close Pullups Convict Conditioning thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet

7. Uneven Pullups

  1. Beginner Standard: 1 set of 5 (both sides)
  2. Intermediate Standard: 2 sets of 7 (both sides)
  3. Progression Standard: 2 sets of 9 (both sides)
Uneven Pullups Convict Conditioning thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet

8. 1/2 One-Arm Pullups

  1. Beginner Standard: 1 set of 4 (both sides)
  2. Intermediate Standard: 2 sets of 6 (both sides)
  3. Progression Standard: 2 sets of 8 (both sides)
One Half One Arm Pullup Convict Conditioning thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet

9. Assisted One-Arm Pullups 

  1. Beginner Standard: 1 set of 3 (both sides)
  2. Intermediate Standard: 2 sets of 5 (both sides)
  3. Progression Standard: 2 sets of 7 (both sides)
Assisted One Arm Pullup thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet
10. Master Step: One-Arm Pullups

  1. Beginner Standard: 1 set of 1 (both sides)
  2. Intermediate Standard: 2 sets of 3 (both sides)
  3. Master: 2 sets of 6 (both sides)
One Arm Pullups Convict Conditioning Master Step thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet

 

Preview and download the 3’rd of 7 upcoming Convict Conditioning Cheat Sheets Here.  Or on Scribd.

Previous Convict Conditioning Cheat Sheets:

  1. Pushup
  2. Squats

Series Progression Chart Convict Conditioning – Pull-ups

pullup series progression chart 1 convict conditioning thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet pullup series progression chart 2 convict conditioning thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet

 


Training Programs: (for the Busy “Convict”)

The New Blood (Step 1) Good Behavior (Step 2)
The New Blood Training Schedule thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet Good Behavior Training Schedule thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet
  • Practice this program, or a similar routine, during your early work on the ten steps.
  • Once you get past Step 6 on all four of the exercises mentioned, it’s time to move to the next program.
• Good Behavior can be worked into almost anybody’s busy schedule.
• This program can (and should) be used by any athlete to achieve solid strength gains-no matter how advanced they are.
The Veterano (step 3) Solitary Confinement (step 4)
The Veterano Trainig Schedule thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet Solitary confinement convict conditioning thumb Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet
  • This workout is good for those with limited time on their hands. Sessions can often be completed
    in under six or seven minutes per day!
  • Recovery is actually pretty fast during this program because the athlete never works the upper
    or lower body two days in a row. The exercises alternate in the most efficient manner possible.
  • For athletes looking to gain strength and work their way up through the ten steps, this routine
    can be very productive. Because only one exercise is performed on a given day, the athlete can
    really focus and give his all.
  • This program includes ancillary work for the grip, neck, and calves. If you like the idea of trying these extras, but can’t take the daily workload, add a day’s rest between training sessions, or whenever you feel the need .
  • This program is mean. Unless you are in good shape and living clean-regular meals, plenty of sleep, etc.-be prepared to get bullied, big time.

 

Best of luck, and if you are reading this in jail, please let us know in the comments section below so I can contact my inside connections and send you updates!  wlEmoticon smile Tim Ferriss Prison Day 3: Convict Conditioning   Pull Up Cheat Sheet

 


 

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