“The Pull Up – Strength or Skill”
Athlete’s choice. Do you want to focus on strength in the pull up? Or the kipping pull up as a skill set?
Please be able to complete at least 2 strict pull ups before attempting the “skill” portion in any given week.
Beginner (B) – 5×8 Leg Assisted Pull Ups in Squat Rack. But with a pronated grip.
Intermediate (I) – 5×3-5 (5 sets of 3-5 reps) Strict Banded Pull Ups w/ lightest band possible (move to a lighter band than last week).
Advanced (A) – 5-10 BW Strict Pull Ups, then 3-2-1-1-1, ascending in weight (DB hooked in legs, belt, however). Add weight from last week if you can do so safely.
5×8 Arch to Hollow
5×6 Kip Up and Away
5×3 Hip Pop to Hollow Position
12 Chest to Bar Pull Ups
9 Power Cleans (155/115)
M: Ring Rows or Banded Pull Ups, 115/85
10 Strict Pull Ups
30 AbMat Sit Ups
In 2 mins complete 15 Push Ups followed by max Plank Holds.
Rest 1 min after each round.