Phase 2



Course: Pull-up progression template for CrossFit


Timing:Once

Description:

Current ability: 1 strict pull-up any day of the week.

Goal: 5 strict pull-ups in a row with. No kip.

Objectives: Every week do more pull-ups than the last. Develop good technique for kipping. Become stronger in hollow rock position.

How to: Do 3-4 workouts a week. Rest day from pull-ups before day 2 and 4.

Phase 2 weekly template
WHEN DAY 1 DAY 2 DAY 3 DAY 4
  Volume Volume Assistance Intensity
Warm Up  EMOM 1-3 strict pull-ups for 5 Min. Every week either try to get more consecutive pull ups or add a minute. Do not go over 10 minutes  Tabata kipping pull ups. Try to get more reps each week  Work on kipping pull up technique  As many strict pull ups as possible in 4 mnutes. Add 1 minute a week.
Cool Down  Kipping pull-up practice  Accumulate 40 banded face pulls  Barbell curls 3×10-12. You can do your hollow rocks between sets. 3×1 pull ups with 3-4 second negative on the way down. Go up 1 rep a week. Focus intently on lowering very slowly.
Cool Down  Accumulate 20 hollow rocks. Add 5/week until you go to phase 3. Do a max set of strict pull ups before and after hollow rocks    Accumulate 20 hollow rocks. Add 5/week until you go to phase 3  

 




Activities in the sequence:
Manage Sequence