FIRST STRICT PULL UP PROGRAM
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1 FIRST STRICT PULL UP PROGRAM
2 THE PROGRAM This program has been developed to help you achieve your first strict pull up. It requires that you commit 3 sessions a week for 6 weeks. Each session should not take longer than 30 minutes. We have not included a warm up or cool down for each workout but suggest the following as structured way to warm up and cool down for each session: WARM UP 10 Scapular Elevations 10 Bent over barbell rows pronated grip (overhand) 10 Bent over barbell rows supinated grip (underhand) 1min accumulated of bar hang 5 Towel grip holds for 5 seconds COOL DOWN (hold each for 1min) Puppy dog stretch Lat stretch from upright (reach hand over, thumb towards ground and lean back away from upright) Wrist Stretch both palms up and down Thoracic stretch on foam roller This program will bring you closer than before to a strict pull up however please keep in mind that this is a general program and depending on your starting strength you may not achieve a strict pull up after 6 weeks. Each person has individual weaknesses, strengths, mobility issues and a range of other differences that can impact how quickly you achieve a strict pull up. If you have any questions please us. Ariston CrossFit members you have access to our full movement and workout library, please search this for each of the movements included here. We have not specified weights. As this program is designed to develop strength please choose weights that are challenging and require 2 minutes rest between sets. Some exercises included are also designed to increase muscular endurance. If grip is not specified please use pronated (overhand grip). Let s get started!
3 Week 1 Supinated Grip Bent 5 5 Over Row 3 Hold for 10sec or accumulate 10sec Ring Row 3 8 Rope Pull from ground 3 3 Jumping pull up into 3 Pronated Grip Bent 5 5 Over Row Pull Up hold at half way 3 Hold for 10sec or accumulate 10sec Bicep Curl 3 15 To achieve holding s jump to chin over bar and lower into.
4 Week 2 Inverted bar row 3 5 pronated grip Pull Up hold middle using towel Ring Row 4 6 Rope Pull from ground 3 4 Pronated Grip Bent 5 5 Over Row Bicep Curl (5 second lower)
5 Week 3 10 Minute EMOM Each Minute Perform: 5 Bent over Row (Supinated Grip) 10 second hold at top of pull up Rope Pull from ground 3 5 Inverted bar row 3 3 Pull Up hold at half way Bicep Curl 3 15
6 Week 4 Inverted bar row 3 5 supinated grip Pull Up hold middle using towel Ring Row with 3 sec hold at top 4 6 Rope Pull from ground 3 4 Pronated Grip Bent 5 5 Over Row Bicep Curl (5 second lower)
7 Week 5 12 Minute EMOM Each Minute Perform: 5 Bent over Row (Pronated Grip) 10 Bicep Barbell Curls Rope Pull from ground 5 5 Bent over row 5 5 (supinated grip) 3 Hold for 15sec or accumulate 15sec Dumbbell Bicep Curl 5 5
8 Week 6 6 Minute AMRAP 10 Bent over Row (Pronated Grip) 5 Inverted bar Row Bicep Curl 5 5 Attempt a strict pull up with a pronated grip. If you fail, rest and attempt again with a supinated grip. Do this before starting the program for Week 6. Bent over row 5 5 (supinated grip) 3 Hold for 15sec or accumulate 15sec Dumbbell Bicep Curl 5 5
EXERCISE SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH. 2 Mins. 2 Mins. 3 Mins. 2 Mins.
WEEK 1 WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET SET SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH A1: Low Incline Barbell Press (Inside Shoulder Width) A: Neutral Grip Pullup 7,,,7,,
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