Day 1 (Developing Muscular Endurance and Repetition Strength)
Two rounds through the entire series:

• Wide-grip pull-up MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
  Rest 2 minutes

• Medium-grip pull-up MAX REPS (same)
  Rest 2 minutes

• Medium-grip chin-up MAX REPS (same)
  Rest 2 minutes

-Narrow-grip chin-up MAX REPS (same)

Day 2 (Time Under Tension and Motor-Unit Recruitment of Muscle Fibers)

• 3x 5 reps of chest to bar chin-up with a six-second negative
  Rest 2 minutes between sets

• 2x max-rep pull-up with five-secong negative
  Rest 2 minutes

• 2x chin-up max hold 30 seconds or more