Current ability: Men 40 butterfly or kipping pull-ups. Women 30 butterfly or kipping pull-ups.
Goal: Men 100 pull-ups in under 4:00 and women under 5:00.
Objectives: Capacity.
How to: Do 2-3 workouts a week. Once you complete cycle 1 go to cycle 2 and then back again.
Microcycle 1
| WHEN | DAY 1 | DAY 2 | DAY 3 |
|---|---|---|---|
| BEFORE WOD | Tabata kipping/butterfly chest to bar pull-ups. | 5×5 weighted strict pull-up. Rest 3 minutes between sets. when you can. | 3 sets of max strict pull-ups. Rest 3 minutes between sets. |
Microcycle 2
| WHEN | DAY 1 | DAY 2 | DAY 3 |
|---|---|---|---|
| BEFORE WOD | Tabata kipping/butterfly pull-ups. | 5×5 weighted strict pull-up. Rest 3 minutes between sets. Go up when you can. | 50 kipping/butterfly pull-ups for time. As few sets as possible. If you get to 50 in one set then that will be a good place to maintain. |