Programming[tabl class=”table-condensed” caption=”” width=”100%”] Workout A, Workout B, Workout C
Capacity, Strength, Active Recovery
Tabata kipping/butterfly chest to bar pull-ups., 3×5 weighted strict pull-up. Rest 3 minutes between sets. Go up 2.5 lb or 5 lb a week. If you cannot add weight go up on weight every 2-3 weeks. Tempo: x131., 3 sets of 10-15 pull-ups with 2 minutes of active recovery. Choose between running – handstand walking or holds – jump rope – Airdyne – rowing.
Workout A, Workout B, Workout C
Capacity, Strength, Testing Day
1 max set of butterfly pull-ups., Rotate between the following strict weighted RM’s each cycle: 1RM – 5RM – 10RM.,100 pull-ups for time.[/tabl]
- Women: 20 butterfly or kipping pull-ups.
- Men: 30 butterfly or kipping pull-ups.
Build and Maintain
Level 5 is unlike the other levels in the sense that there is no next level to progress to. Once you’re here we have progressed to a point where you should be able to RX most WOD’s so the same “How to progress” principles do not apply here. Instead, I want to give you a target to which you can aim for and then maintain. For pull-ups, if you are able to build and maintain the following you will be in good stead.
- Women: 30 unbroken kipping/butterfly pull-ups, 2/5 bodyweight weighted kipping pull-up, and 100 pull-ups under 5:00.
- Men: 40 unbroken kipping/butterfly pull-ups, 1/2 bodyweight weighted kipping pull-up, and 100 pull-ups under 4:00.
The purpose of level 5 is to provide you with a template where you can keep developing that movement gradually while you focus on other aspects of your Cross-Training training. By the time you are at level 5, you should be able to do pretty much any Cross-Training WOD will pull-ups in it.
Not sure what Cyle 1 and 2 is? It’s quite simple. You’ll perform cycle 1, then cycle 2, then cycle 1, and so on and so forth.
The amount of pull-up training is up to you now. Recall from the introduction that this is a graduate program in the sense you’ve already completed what you’ve come here to do. With that said, I do recognize the yearning to still progress, which is why I’ve provided an “on-going” template to accomplish this. Do you feel like you still need a lot of work on your pull-ups? Then I would suggest doing a cycle a week. Do you think you’re happy with where you are and want to make incremental progress? Then 1-2 cycles a month will suffice. Don’t want to do anymore? That’s totally fine as well because if you are consistent with Cross-Training you’ll see development with your pull-ups.