Pull-Up Club

Pull-Up Club Optimally develop the skill & strength necessary to crush strict pull-ups, whether your goal is to conquer your first pull-up or improve your max set.

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02/16/2018

14 Feb 2018

A. Two rounds for time

1, 4, 9, 2

-Pull-ups (strict)
-Burpees
-Toes to bar
-Russian kettlebell swings (heavy)

RX: Strict pull-ups + 5-15 lbs of weight
Scale: Jumping negatives (3 second descent)

B. For time (20 min time cap)

-20 pull-ups (novice)
-40 pull-ups (intermediate)
-60 pull-ups (advanced)

RX: Strict pull-ups
Scale: Partner assisted pull-ups

If you stop before failure on each set, you'll finish more quickly

Training set: A person’s training set is typically 1/4 to 1/3 of his or her max set.

Example: If my max set of pull-ups is 16, my training set would be ~4 reps. With a training set of 4, I would do 4 to 6 sets of 4 reps of weighted, 3-second pausing pull-ups.

03/27/2017

Negatives (@ body-weight)

"Body-weight Negatives" are a pull-up progression exercise for athletes learning their first strict pull-up.

Address

263 Garrisonville Rd
Stafford, VA
22554

Telephone

(760) 583-7457

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