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rzen a93cbc30b7 Add library exercises mid-workout with plan defaults

Pick any exercise from the full library while a workout is running, not
just the ones in its split. The new exercise's plan is seeded from the
most recent log of that exercise, else the library's authored Defaults
line, else a plain 3x10. Adds a searchable two-section picker sheet and
a **Defaults:** bullet to all 47 library reference pages.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-08 07:51:30 -04:00

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Pull-Up

The vertical pull — from a dead hang, pull the chin over the bar and lower all the way back down.

Category: Main circuit
Type: Bodyweight vertical pull
Targets: Lats, biceps, mid-back, grip
Prescription: 3 × as many strict reps as possible
Defaults: 3 × 8 bodyweight

Setup

Grip the bar just outside shoulder-width, palms away. Hang with straight arms, shoulders active (pulled slightly down), knees bent or legs long.

Execution

Drive the elbows down toward the ribs to pull the body up.
Chin clears the bar — chest toward it, not chin poking over.
Lower with control to a full dead hang every rep.

Cues

Start every rep from straight arms; half hangs don't count.
Think "elbows to pockets", not "chin to bar".
Quiet body — no swinging or kicking.

Common Mistakes

Kipping and swinging for extra reps.
Stopping the descent halfway.
Shrugging the shoulders to the ears at the top.

Progression

Use the assisted pull-up machine or a band until 5 strict reps come easily; then add reps, then hang weight from a belt.

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