None To One CHIN-UP

12 weeks to your first
chin-up
nonetoone
chin-up program
James Hein and Dave Werner
If you can complete these skills, you are ready for this program.
bar hang for 30 seconds
1 horizontal ring row
34 solid push-ups
In order for you to achieve the best progress possible, you need to
understand a few of our assumptions. We will provide 2 or 3 extra
workouts each week for 12 weeks. These are to be done in addition to your
current exercise program.
We are assuming that you are already doing the moveSKILL workouts OR
some type of whole body strength and conditioning program. You may add
our homework to the end of your regular work or fit the extra work in
somewhere else in your week.
Obviously, if you are currently training for a triathlon or an ultra-endurance
race, your current training may not be compatible with dramatic gains in
upper body strength. If you are not currently engaged in a strength and
conditioning program, you will still benefit from doing this program. Your
progress will just be slower. You have to start somewhere.
If you can meet the listed prerequisites, are following some type of
reasonable conditioning program and put some good effort into our extra
work . . . you will get that chin-up! You can simply follow the program as
written and get a lot out of it but in order to really maximize your results
there are a few things you should understand. Lets take a moment here to
clarify the methods and strategy behind this program.
1
How do you practice something that you cant do?

In order to get good at something you have to practice it! Simple enough
idea. In the language of physiologists this is called the specific adaptation
to imposed demands or SAID principle. However, the problem here ishow
do you practice something that you cant do? What we have done in this
program is to break down your goal, the chin-up, into some more basic
qualities. These qualities include; developing the muscles that support
your shoulder blades so that they are able to support your bodyweight,
developing enough arm and hand strength to support your bodyweight, and
developing the strength around your shoulder joint itself. If any of these
qualities are missing, you will not be able to do chin-ups!
Keep this in mind when doing some of the workouts in this program. You
may occasionally feel like you are doing physical therapy. In a sense you are!
Remember, you are not working to acquire a chin-up just for the bragging
rights. Rather, you are working to build shoulders that are so capable that
they allow you to do chin-ups. After you gain the ability to perform chin-ups
you can definitely brag about it though!
Weeks 1-3 are almost completely focused on developing scapular (shoulder
blade) strength and stability. This work continues throughout the rest of the
program as you develop the specific strength to do a pull-up.
How do we write a specific workout for you when describing the load? You
will notice that all of our workouts are written as some variation of: 3 sets
of 810 dumbbell presses or something similar. When you see that kind of
prescription, what weights should you use? How do you know what you should
be lifting? It will become very clear to you after just a little bit of practice.
You should always work toward lifting the heaviest weight that you are
able to while still being able to perform the repetitions as described. For
example, if we have listed 3 sets of 810 repetitions of a given movement,
you choose a weight that you can lift at least 8 times but no more than 10
times. If you were to try for an 11th repetition you should not be able to do it!
|2
If you are only able to lift the weight 6 times it is too heavy.
Obviously successful training requires some self knowledge and that takes
time and experience to obtain, so do not be discouraged if you are not quite
sure how to make this work. Nobody isat first. Simply do your best to lift
as heavy as possible within the given repetition ranges and you will quickly
figure out what you are capable of. Keeping a log to record your results is very,
very helpful for this. While following this program we suggest that you print
out the program, slip it into a binder and write your results directly on each
days workout. This will allow you to look back and learn from your results.
Lets get started!
|3
WE E K1
Do this work 3 times this week. Try to do this on days that already have a
push and pull strength-training piece. Why? Because you need to work these
muscle groups with volume and intensity in order to grow. Every movement
should be difficult for the rep range given. Dont work to failure with the
external rotations or the trap-3 raises.
3BEFORE YOUR STRENGTH WORK
33 SETS
REPS
SEATED EXTERNAL
ROTATIONS
810
NOTES
4-0-1-0
With elbow on
knee
4 seconds to lower
no pause at bottom
1 second controlled pull to top
no pause at top
REST
TRAP 3 RAISES
TEMPO
60 seconds
810
4-0-1-0
4 seconds to lower
no hold at bottom
no hold at top
REST
60 seconds
Please note that all exercises are LINKS to demonstration videos.

33 SETS
REPS
SCAP PULL-UPS
810
TEMPO
NOTES
3-1-1-2
Use a very
small amount of
assistance with
your feet if you
need to.
3 seconds to lower
1 second active hold at bottom
2 seconds at top
REST
45 seconds
week 1 |4
RING ROWS
1215 4-0-1-0
4 seconds to lower
no hold at bottom
1 second pull to top
no hold at top
REST
Start the ring rows

at either 45 or
60, whichever
allows you to do at
least 12 reps.
45 seconds
3AFTER YOUR STRENGTH WORK

33 SETS
REPS
SEMI-STIFF ARM
PULL-DOWNS
REST
TEMPO
1215 4-0-2-0
NOTES
Banded
4 seconds to pull down

no hold at bottom
2 second controlled return to top
no hold at top
as needed
Please read our article and watch the video for an explanation of tempo:
tempo-and-how-to-read-our-strength-workouts
week 1 |5
WE E K2
Do this work 2-3 times this week before your heavier pressing and
pulling workouts. Adjust the level of difficulty so that it is very hard to
accomplish the reps at the lower end of the ranges and difficult to achieve
additional reps. Every time you press or pull, challenge yourself by attempting
heavier weight and greater control.
3BEFORE YOUR STRENGTH WORK
33 SETS
REPS
SEATED EXTERNAL
ROTATIONS
810
NOTES
4-0-1-0
With elbow on
knee
4 seconds to lower
no pause at bottom
no pause at top
REST
TRAP 3 RAISES
TEMPO
60 seconds
810
4-0-1-0
4 seconds to lower
no hold at bottom
no hold at top
REST
60 seconds
33 SETS
REPS
CHIN-UPS or
ASSISTED
CHIN-UPS
REST
TEMPO
NOTES
1-5-10-5
Assisted: Take
as much weight
on your feet as
needed to control
the descent.
start with a pull to top of bar

5 second hold with chest pulled
strongly to bar
10 seconds to lower under control
5 second active hang
75 seconds
week 2 |6
SCAP PUSH-UPS
10
2-1-2-1
2 seconds to lower
2 second push to top
1 second active hold at top
REST
75 seconds
3AFTER YOUR STRENGTH WORK

33 SETS
REPS
SEMI-STIFF ARM
PULL-DOWNS
1215 4-0-2-0
REST
NOTES
Banded
4 seconds to pull down

no hold at bottom
2 second controlled return to top
no hold at top
REST
HANDSTAND
WALL HOLD
TEMPO
45 seconds
4560 seconds
45 seconds
week 2 |7
WE E K3
Do this work 23 times this week before your heavier pressing and
pulling workouts. Adjust the level of difficulty so that it is very hard to
accomplish the reps at the lower end of the ranges and near impossible to
achieve additional reps. Every time you press or pull, challenge yourself by
attempting heavier weight, longer time, or greater control.
3BEFORE YOUR WORKOUT
35 SETS
REPS
SCAP PUSH-UPS
TEMPO
NOTES
2-1-2-2
2 seconds to lower
2 second push to top
REST
ASSISTED
CHIN-UPS
60 seconds
5-0-1-3
5 second controlled descent
no hold at bottom
1 second pull back up
REST
Take as much
weight on your
feet as needed
to control the
descent.
60 seconds
33 SETS
REPS
DUMBBELL
PRESSES
(single arm)
REST
10-12
TEMPO
NOTES
4-0-1-0
4 seconds to descend
no hold at bottom
1 second strong drive up
no hold at top
45 seconds
week 3 |8
ACTIVE HANG
25-35
You are working

on improving your
grip. Make sure
to grip with your
thumbs around
the bar, not over it.
SECONDS
If you cannot
support your
weight, lightly
support yourself
by resting your
toes on a box.
REST
75 seconds
week 3 |9
WE E K4
Welcome to week 4! Do this work 3 times this week with your pressing
and pulling workouts. Adjust the level of difficulty so that it is very hard to
achieve additional reps.
310 MINUTE CYCLE
CHIN-UP
NEGATIVES
REPS
TEMPO
5-30 second descent. As slowly

as possible with as much control
as you can muster.
REST
REPEAT
NOTES
90 seconds or until fully recovered

NEGATIVE AND REST CYCLE UNTIL 10 MINS ARE UP
Do this practice 3 times this week. Each time, try to increase both the number of repetitions
and the duration of your negatives. For example: If you complete 5 repetitions with a 15
second descent the first day, the second day your goal is to improve both the time and the
number of repetitions6 reps with a 16 second descent.
3AFTER YOUR WORKOUT

33 SETS
REPS
RING CURLS
68
TEMPO
NOTES
3-0-1-0
Make the
movement
as difficult as
possible. If you
dont have a set
of rings use a
dumbbell biceps
curl.
no hold at bottom
1 second strong pull up
no hold at top
REST
60 seconds
week 4 |10
DIAMOND
PUSH-UPS or
INCLINE DIAMOND
PUSH-UPS
REST
68
3-0-1-0
no hold at bottom
no hold at top
Make the
movement
as difficult as
possible. You
should be near
failure for each set.
60 seconds
week 4 |11
WE E K5
Welcome to week 5! Do this work 2 times this week with your pressing
and pulling workouts. Adjust the level of difficulty so that it is very hard to
achieve additional reps.
36 SETS
ASSISTED
PULL-UPS
REPS
TEMPO
NOTES
35
3-0-1-1
Each set needs to

be as difficult as
possible.
no hold at bottom
1 second pause at top
REST
ASSISTED DIPS
75 seconds
35
4-0-1-0
no hold at bottom
no hold at top
REST
75 seconds
3AFTER YOUR WORKOUT

33 SETS
REPS
RING ROWS
68
TEMPO
NOTES
3-0-1-1
Make the
movement
as difficult as
possible and
challenge yourself
as much as
possible.
no hold at bottom
1 second hold at top
REST
60 seconds
week 5 |12
Y-ROWS
68
4-0-1-0
4 seconds to pull
no hold at top
1 second descent
no hold at bottom
REST
Make the
movement as
difficult and
challenging as
possible. Use your
other foot to assist
as necessary. You
should be near
failure each set.
Work to fatigue,
not failure. Do
not do a heavy
pressing or
pulling workout
immediately after
performing the
y-rows.
60 seconds
week 5 |13
WE E K6
We are at the halfway mark! Keep up the great work! Do this work 2 times
this week with your pressing and pulling work.
36 SETS
REPS
ASSISTED
PULL-UPS
23
NOTES
3-2-1-0
Each set needs to

be as difficult as
possible.
2 second hold bottom
no hold at top
REST
MILITARY PRESSES
TEMPO
75 seconds
35
3-0-1-0
no hold at bottom
no hold at top
REST
Work up to as
heavy a weight as
you can control
while sticking to
the tempo.
75 seconds
3AFTER YOUR WORKOUT

33 SETS
REPS
RING CURLS
46
TEMPO
NOTES
4-0-1-1
Make the
movement
as difficult
as possible.
Challenge yourself.
If you dont have a
set of rings use a
dumbbell biceps
curl.
no hold at bottom
1 second strong pull back up
REST
45 seconds
week 6 |14
DIAMOND
PUSH-UPS or
INCLINE DIAMOND
PUSH-UPS
REST
46
5-0-1-0
no hold at bottom
no hold at top
Make the
movement
as difficult
as possible.
Challenge yourself.
You should be
near failure for
each set.
45 seconds
If youre having trouble holding the tempo, use a metronome app on your phone to help you
count at the correct pace. This kind of repetition is how you build the foundation of strength
you need for the chin-up.
How are you progressing? Spend a few minutes assessing your overall progress
at this point and evaluate how you feel. Are you still making nice progress in your
workouts? Are you feeling really tired in your workouts? Are you feeling tired
or worn down during the day? Did you have trouble getting a good nights sleep
in the last few days? It is very common for some or all of these problems to pop
up at some point in your program. Do not be discouraged though. This is just
part of the process your body is undergoing to adapt. Feeling over-worked and
even overwhelmed is a signal that you have taxed your body to the point that it
is forced to adapt - this is a good thing! Up to a point anyway. You do have to pay
attention to these signs and take appropriate action.
If you feel like you are struggling to complete the workouts, or that the quality of
your movement is suffering, repeat a week. Yes, repeat a week. Your program is
now going to take 13 weeks instead of 12. Your program may take even longer18
weeks, 24 weeksit doesn't really matter how long it takes. The point is that you
are unique and your body needs as much time as it needs to successfully adapt.
If you are feeling overwhelmed during your entire day; cranky, hungry, weepy, or
otherwise hard to get along with, this is also a normal response. Don't panic! But
do take a week off of training. Change your routine, get some extra sleep and food,
you know, recover. And then start right back up where you left off. All of these
reactions and strategies are part of successful training.
Remember, you are pushing your body to do things that it could not
previously do. Of course it's hard!
week 6 |15
WE E K7
Do this work 2 times this week. We are ramping up the volume again! By now
you are feeling stronger in various parts of the chin-up.
Some notes on hand positioning and bands. For the chin-up, start with your
hands facing you as you hang. For the pull-up, start with your hands facing away
from you.
Skip the bands. They really interfere with how you learn to properly pull with
your shoulders and arms. They dont allow enough variation in how they assist
you nor do they assist you where you need it most. Use a box and your feet and
you cant go wrong! If you are curious about why bands will actually slow your
progress, read THIS ARTICLE.
35 SETS
REPS
ASSISTED
CHIN-UPS
46
REST
NOTES
3-0-1-0
Each set needs to

be as difficult as
possible.
no hold at bottom
no hold at top
REST
DUMBBELL
PRESSES
(single arm)
TEMPO
60 seconds
46
3-0-1-0
no hold at bottom
no hold at top
Go as heavy as
you can for a
minimum of 4 reps
each arm.
60 seconds
week 7 |16
3AFTER YOUR WORKOUT

33 SETS
SEATED EXTERNAL
ROTATIONS
REPS
TEMPO
NOTES
810
4-0-1-0
With elbow on
knee
4 seconds to lower
no pause at bottom
1 second to pull to top
no pause at top
REST
Y-ROWS
60 seconds
8-10
4-0-1-0
4 seconds to pull
no hold at top
1 second descent
no hold at bottom
REST
Instructional video
here
Make the
movement
as difficult as
possible and
challenge yourself
as much as
possible. Use
your other foot to
spot and assist
as necessary. You
should be near
failure each set.
Work to fatigue,
not failure. Do
not do a heavy
pressing or
pulling workout
immediately after
performing the
y-rows.
60 seconds
If youre having trouble holding the tempo, use a metronome app on your phone to help you
count at the correct pace. This kind of repetition is how you build the foundation of strength
you need for the chin-up.
week 7 |17
WE E K8
You have 5 weeks to go! Keep up the great work! Do this work 3 times this
week. Adjust the level of difficulty so that its very hard to accomplish the reps
at the lower end of the ranges and near impossible to achieve additional reps.
Every time you press or pull, challenge yourself by attempting heavier weight
and greater control.
33 SETS
REPS
SCAP PULL-UPS
35
TEMPO
NOTES
3-2-2-3
3 seconds to lower
REST
60 seconds
34 SETS
ASSISTED
PULL-UPS
REST
REPS
TEMPO
NOTES
35
8-0-1-0
Take as much
weight off of the
chin-up as you
need to in order
to control the
descent. At the
end dont drop out
of it, but treat it
just like the scap
pull-up and control
the last part of the
descent. Control
every aspect of
the negative from
the very top to the
very bottom!
no hold at bottom
no pause at top
60 seconds
week 8 |18
33 SETS
HANDSTAND
WALL HOLD or
HANDSTAND PIKE
WALL HOLD
REST
3045 seconds
Stay tight through

the middle and
drive strongly
through your
shoulders. Leave
the wall with grace
and do not wait
until failure!
60 seconds
3AFTER YOUR WORKOUT

33 SETS
RING CURLS
REPS
TEMPO
NOTES
68
3-0-1-1
Make the
movement
as difficult
as possible.
Challenge
yourself. If you
dont have a set
of rings use a
dumbbell biceps
curl.
no hold at bottom
REST
DIAMOND
PUSH-UPS or
INCLINE DIAMOND
PUSH-UPS
60 seconds
68
4-0-1-0
no hold at bottom
no hold at top
Make the
movement
as difficult
as possible.
Challenge yourself.
You should be
near failure for
each set.
week 8 |19
WE E K9
Do this work 3 times this week. No rest between repetitions! One of
the things we notice is that people will take rests between repetitions while
performing a setyikes! Dont do it! Think of our movement prescription like
a dose of medicine. Your body needs just enough stimulus to grow and adapt.
Your chin-up is almost there. Dont dilute the dose by adding extra rest. Take
your medicine!
36 SETS
REPS
ASSISTED
PULL-UPS
23
REST
NOTES
3-0-1-0
Take as much
weight off of the
chin-up as you
need to in order
to control the
descent. At the
end dont drop out
of it, but treat it
just like the scap
pull-up and control
the last part of the
descent. Control
every aspect of
the negative from
the very top to the
very bottom!
no hold at bottom
no pause at top
REST
RING PUSH-UPS
or INCLINE RING
PUSH-UPS
TEMPO
75 seconds
23
4-0-1-0
no hold at bottom
no pause at top
If youve got great

push-ups change
the incline of the
rings to add to the
level of difficulty.
75 seconds
week 9 |20
3AFTER YOUR WORKOUT

33 SETS
SEATED EXTERNAL
ROTATIONS
REPS
TEMPO
NOTES
810
4-0-1-0
With elbow on
knee
4 seconds to lower
no pause at bottom
1 second to pull to top
no pause at top
REST
Y-ROWS
60 seconds
8-10
4-0-1-0
4 seconds to pull
no hold at top
1 second descent
no hold at bottom
REST
Instructional video
here
Make the
movement
as difficult as
possible and
challenge yourself
as much as
possible. Use
your other foot to
spot and assist
as necessary. You
should be near
failure each set.
Work to fatigue,
not failure. Do
not do a heavy
pressing or
pulling workout
immediately after
performing the
y-rows.
60 seconds
week 9 |21
How are you progressing? Self-assessment is a constant ongoing process. How

is your training going? At this point in the program you may have repeated several
weeks of training, or even had to redo several weeks as a block. If you are feeling
really stretched thin by last weeks training it can be very helpful to step back two
or even three weeks. Again, this is only a problem when you ignore the messages
from your body and try to power through regardless.
12 weeks is an arbitrary number! We feel that it is a reasonable length of time
under ideal circumstances, but you are not a slave to our assumptions. This
whole program is about YOUR progress, so make sure that you feel good about
each weeks training before moving on to the next.
A reminder about loads: remember to make each movement or weight as hard
as possible for the given repetition ranges. Only by challenging your current
abilities will you gain new ones!
week 9 |22
WE E Kbk
You are continuing to work up to your first chin-up and you are almost
there! Do the following work 3 times this week. This week is all about
gearing up for that one strong pull thats going to get you up and OVER the
bar. Every time you pull, retract and depress your shoulders before pulling
your elbows down and then behind you as strongly as you can. That last little
bit is to pull your chest towards the bar. On the negatives, control every bit
of the chin-up as you lower yourself down, especially at the bottom. It is very
important not to allow yourself to drop the last few inches. Control!
33 SETS
REPS
ACTIVE HANG
TEMPO
15-20
You are working

on improving your
grip. Make sure
to grip with your
thumbs around
the bar, not over it.
SECONDS
REST
NOTES
75 seconds
36 SETS
ASSISTED
CHIN-UPS
REPS
TEMPO
NOTES
35
3-0-1-0
Intent matters!
Focus on a strong
and powerful pull.
Take as much
weight off as you
need to in order
to control the
descent. At the
end remember to
not drop out and
control every part
of the movement
from top to very
bottom. You own
the movement!
no hold at bottom
no hold at top
week bk |23
REST
DUMBBELL
PRESSES
(single arm)
60 seconds
35
3-0-1-0
no hold at bottom
no hold at top
REST
Go as heavy as
you can for a
minimum of 3 reps
each arm.
60 seconds
3AFTER YOUR WORKOUT

33 SETS
REPS
DUMBBELL
BENT-OVER ROWS
68
REST
NOTES
3-0-1-1
Go as heavy as
you can for a
minimum of 6 reps
each arm.
no hold at bottom
REST
HANDSTAND
WALL HOLD or
HANDSTAND PIKE
WALL HOLD
TEMPO
45 seconds
3045 seconds
Stay tight through

the middle and
drive strongly
through your
shoulders. Leave
the wall with grace
and do not wait
until failure!
45 seconds
week bk |24
WE E Kbl
Last little drive to the chin-up. The sets and reps get a little more
complicated today. Youll repeat this work 2 times this week. We will tie it all
together to prepare you for that single chin-up next week.
Retract and depress your scapula first in the pulling movements. The
first thing you should feel engage is your shoulder, not your bicep. Intent
remember to pull hard, even though you may not move fast. The intent
matters! Lastly pull your elbows down hard and then retract them behind you
at the top. This helps to close that gap between you and the bar. Keep up the
great work, youre almost there!
33 SETS
REPS
SCAP PULL-UPS
23
TEMPO
NOTES
3-1-1-0
3 seconds to lower
1 second strong pull to top
no hold at top
REST
6090 seconds
36 SETS
REPS
ASSISTED
CHIN-UPS
REST
3, 2, 1
3, 2, 1
TEMPO
NOTES
3-0-1-0
A set of 3 reps,
then 2 reps, then
1 rep. Do this two
times. Rest the
full 90 seconds
between each
movement.
no hold at bottom
no hold at top
90 seconds
week bl |25
ASSISTED DIPS
3, 2, 1
3, 2, 1
REST
3-0-1-0
no hold at bottom
no hold at top
A set of 3 reps,
then 2 reps, then
1 rep. Do this two
times. Rest the
full 90 seconds
between each
movement.
90 seconds
3AFTER YOUR WORKOUT

34 SETS
REPS
DUMBBELL
BENT-OVER ROWS
46
NOTES
3-0-1-0
Go as heavy as
you can for a
minimum of 4 reps
each arm.
no hold at bottom
no hold at top
REST
RING PUSH-UPS
TEMPO
90 seconds
46
4-0-1-0
no hold at bottom
no pause at top
REST
Hold your body as

tight as possible
and do not allow
any sagging. Each
of these should
be very difficult.
If when you get
done you dont
feel as if you need
a rest, lower the
rings even further.
90 seconds
week bl |26
WE E Kbm
Welcome to week 12! Along the way youve pulled and pressed with a
variety of movements, and with varied volumes and intensities, to bring your
shoulders ever closer to the strength needed for a chin-up. At this point in your
training your shoulders, arms, and grip are ready! A bit more practice is all you
need to finally own the chin-up!
This week youll perform this workout 2 times before your main workout.
Make sure to give yourself at least 48-72 hours before repeating!
3IN 30 MINUTES
CHIN-UPS or
ASSISTED
CHIN-UPS
REPS
TEMPO
NOTES
AS MANY
AS YOU
CAN DO
IN 30
MINUTES
AT TEMPO
3-0-1-0
When you can no

longer lower with
control, stop.
no hold at bottom
no hold at top
3FOR EVERY SET OF CHIN-UPS COMPLETED, PERFORM:

PUSH-UPS or
INCLINE
PUSH-UPS
REST
35
4-0-1-0
no hold at bottom
1 second strong push back up
no hold at top
If youve got great

push-ups move
to the rings and
add to the level of
difficulty!
90 seconds
Rest until youre ready to attempt another set of chin-ups. Ideally youll have at least 5-7
attempts of racking up some chin-up negatives or even chin-ups.
week bm |27

None To One CHIN-UP

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None To One CHIN-UP

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12 weeks to your first

James Hein and Dave Werner

How do you practice something that you cant do?

Please note that all exercises are LINKS to demonstration videos.

Start the ring rows

3AFTER YOUR STRENGTH WORK

4 seconds to pull down

start with a pull to top of bar

3AFTER YOUR STRENGTH WORK

4 seconds to pull down

You are working

5-30 second descent. As slowly

90 seconds or until fully recovered

3AFTER YOUR WORKOUT

Each set needs to

3AFTER YOUR WORKOUT

Each set needs to

3AFTER YOUR WORKOUT

Each set needs to

3AFTER YOUR WORKOUT

Stay tight through

3AFTER YOUR WORKOUT

If youve got great

3AFTER YOUR WORKOUT

How are you progressing? Self-assessment is a constant ongoing process. How

You are working

3AFTER YOUR WORKOUT

Stay tight through

3AFTER YOUR WORKOUT

Hold your body as

When you can no

3FOR EVERY SET OF CHIN-UPS COMPLETED, PERFORM:

If youve got great

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