Pull-Up Progression 7.2
When to Level Up
Level Up when you can perform three sets of 5 strict pull-up.
Workout 1
Order | Focus | Movement | Sets | Reps or Hold Length | Rest | Tempo |
A1 | Specific Warm Up | Passive Two Arm Free Hang | 3 | 60 seconds | as needed | |
B1 | Strength | Strict Pull-Ups | 8 to 10 | AMRAP | as needed | |
C1
| Strength | Band Pull-Ups | 3 to 5 | 8 to 12 Reps | 180 Seconds | |
Workout 2
Order | Focus | Movement | Sets | Reps or Hold Length | Rest | Tempo |
A1 | Specific Warm Up | Active Two Arm Free Hang | 3 | 30 - 45 seconds | as needed | |
B1 | Strength | Strict Pull-Ups | 6 to 8 | AMRAP | as needed | |
C1
| Strength | Band Pull-Ups | 3 | 8 to 12 Reps | 180 Seconds | |
Workout 3
Order | Focus | Movement | Sets | Reps or Hold Length | Rest | Tempo |
A1 | Specific Warm Up | Two Arm Scapular Shrugs | 3 | 10 Reps | as needed | 1x11 |
B1 | Test | Strict Pull-Up | 3 | 5 Reps | as needed | |
C1 | Strength | Pull-Up Hold as long as possible + 5 second descent | 3 to 5 Sets | 1 | as needed | |
D1
| Strength | Band Pull-Ups | 3 | 8 to 12 Reps | 180 Seconds | |
Microcycle Notes
- The microcycle has three training sessions in a week.
- The exercise prescription is to complete these three workouts in sequence on separate days. Workout 1 and then Workout 2 and then Workout 3.
- Workout 1 is a high-volume and low-intensity pull-up workout.
- Workout 2 is a medium-volume and medium-intensity pull-up workout.
- Workout 3 is a medium-volume and high-intensity pull-up workout.