Test — Weighted Pull 5RM (monthly benchmark)

Full session

1. 0. What this is Upper-body pulling strength, the published secondary grade signal. Same session as the Max Hang test is fine (both are neural work) — hang test first, this second. Monthly.
2. 1. Warm-up (8 min) Arm circles, scap pull-ups 2×6, then bodyweight pull-ups: 1 easy set of 3-5, rest 2 min, 1 set of 3 with light added load, rest 2 min.
3. 2. Work up — sets of 5, 3 min rests Add load in small jumps and perform 5 strict reps per attempt: dead hang start, chin clearly over, controlled down, zero kipping. Rest 3 full minutes between attempts. Expect 3-4 attempts to reach the edge.
4. 3. The result 5RM = the heaviest load where all 5 reps were clean (rep 5 grinding but completing counts; a 4.5th rep does not). RECORD: added kg + bodyweight. If you can't yet do 5 strict bodyweight pull-ups, this test isn't for you this season — the Pull Strength Foundations card is; log nothing rather than a bent number.
5. 4. Stop rules Sharp elbow/shoulder pain = done. One 5RM attempt-ladder per session; max effort pulling gets 48h before the next hard pull or board day.