-Weighted chest-to-bar pull-up 1-1-1-1-1 reps
-Weighted dip 1-1-1-1-1 reps
-Run 1 mile aiming to increase pace as you go along. 2nd half should be faster than the first
If you need assistance with your pull up or dip, then your weight is “negative”. To improve, you will try to move in the positive direction , even if that means toward zero weight (i.e, unassisted).
If you still only have one pull up or dip, then your added weight is zero