Struggling with your pull ups? Try this progression for 1 month and let’s mark your improvement.
Pull Up Progression
Test out on dead hangs @ 3211 tempo….3 sec down, 2 sec rest at bottom, 1 sec up, 1 sec hold at top. It is a difficult tempo but it will help us establish consistent baseline when we retest.
Week 1 & 2 ….I want you to do this POST WOD.
Jumping Negative @ 41X1; 8-12 Reps; 3-4 sets; 3 times a week one day off between
At least one day a week supplement/superset this with ring rows, bent over dumbell/barbell rows @ controlled tempo (especially at top of contraction).
Then weeks 3 & 4….I want you to do this POST WOD.
Weighted negatives eventual goal is 20% of your BW @ 31X1; 6-8 Reps: 3-4 sets; 3 times a week, one day off between. Start off with light-moderate weight.
Continue to supplement with ring rows, barbell, dumbell rows one day a week
Lastly 2-3 times a week you HAVE to do subscap supplement work……T-3 raises, Ext. Dumbell rotation, Powell raises.
We need to keep the smaller muscles in your shoulder in balance to support large volume of vertical pulling and pushing.
If you feel overuse then tell me and we will reassess your program design.
Press @ 21×1; 5, 5, 5, 5, 5
Tabata for total Reps
KB swings 55#/35#
Abmat Sit Ups
Rower for cals