For load: 

Pull Ups   1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Perform the heaviest pull up you can.  If you’re not able to do a body weight pull up, do assisted pull ups and reduce the assistance each set.  If you’re able to do body weight pull ups, add additional weight until you reach you’re one rep maximum.  Rest as appropriate between sets, 2-5 minutes.  Try using different grips and hand widths.  Post load for each set to comments.