Pull up progression - Phase 5



Course: Pull-up progression template for CrossFit


Timing:3 times per Week

Description:

Current ability: Men 40 butterfly pull-ups. Women 30 butterfly 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.

Phase 5 - Cycle 1
WHEN DAY 1 DAY 2 DAY 3
Warm Up or Cool Down  Tabata kipping/butterfly chest to bar pull-ups 5×5 weighted strict pull-up. Rest 3 minutes between sets. Go up 2.5 or 5lb a week. If you cannot add weight go up on weight ever 2-3 weeks.  5 sets of pull ups. Do not go over 20 pull ups a set. The goal is to hit 20 reps in a row for 5 sets. 60 seconds rest between sets.

 

 


When,Day 1, Day 2, Day 3
Warm Up or Cool Down, Tabata kipping/butterfly pull-ups,5×5 weighted strict pull-up. Rest 3 minutes between sets. Go up 2.5 or 5lb a week. If you cannot add weight go up on weight ever 2-3 weeks.,100 kipping/butterfly pull-ups for time.




Activities in the sequence:
Manage Sequence