Pull Strength — Weighted + Lock-offs

Full session

1. 1. Warm-up (5 min) Shoulder circles, scap pull-ups 2 × 6, then 2 sets of easy bodyweight pull-ups (well short of failure), 90 s apart.
2. 2. Weighted pull-ups — 4 × 5 Add load (backpack, harness + weight) so rep 5 of each set is hard but clean — roughly RPE 8, no grinding, no kipping. Pull fast on the way up, control the way down. Rest 2-3 min between sets.
3. 3. Lock-offs — 3 per arm Pull to the top and lower to a 90° elbow bend: hold 5 s. Lower to 120°: hold 5 s. Use both arms to get into position; keep shoulders engaged (no hanging on a 'dead' joint). Rest 90 s between holds.
4. 4. Progression When all 4 sets of 5 feel clean at a load, add ~2-5% next session. Slow is normal — pulling strength is a months game.
5. 5. Stop rule Any sharp elbow/shoulder pain = session over. Max 2×/week with at least 2 days between. Skip when tomorrow is a maximum-effort climbing day.