Spring has arrived! I heard that one our blog follower’s achieved their first strict pullup! Way to go, Susan C! This is the second week of this progression.
ME Day
Max Weighted Jumping Pullup with 5 count negative using Dumbbell or Weighted Vest
5 rep max 5 rep max 3 rep max 3 rep max 1 rep max attempt 1 rep max attempt 1 rep max attempt
ME Day accessory work
Dumbbell External Rotation
3 sets of 8-10 reps with a 3010 count for each arm.
i have found this to be extremely helpful in healing any type of shoulder/rotator cuff pain.
DE Day
5 Jumping Pullups with 3 ct negative, with 50% of jumping pullup ME day weight. Palms facing you. 10 sets
3 sets of AMARAP bar dips (strict or with band) rest a minute between each set
Push away pullups – pronated (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
Reps: 5, 3, 1, 5, 3, 1
Standing Press with dumbbells – 3 sets of 8 reps *make sure you lock out completely at the top!* Dynamic Day
handstand pushups – 3 sets of 6 (strict, kipping, or using a box.)
plank holds – 1 min: left side, right side and basic plank
Push away pullups – pronated (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
Reps: 5, 5, 3, 3, 1, 1
Bench Press – 3 sets of 6 reps using a 31×1 tempo
Dynamic Day
Push ups – 5×5 tempo 41×1
Ab snails – 3 sets of 10 (these can be done anywhere and anytime!)
The Crossfit Open begins this friday! Have you signed up or are you going to be a part of the games in some way?
Strict Pullup – push away (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
Reps: 5, 3, 1, 1, 1
Floor Press
5×5 -only you know what weight works best for this movement. i want you to struggle to get the last rep but you should not have to put the bar down until after each set is complete.
Strict Pullup – push away (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
i got the idea for this drill from strength class (thanks marcus!) below is a video of me doing this movement. you are going to push back when coming down from the top of your pulllup for a count of 3 seconds.
Press (standing press) – 3 sets of 8 reps -only you know what weight works best for this movement. i want you to struggle to get the last rep but you should not have to put the bar down until after each set is complete.
Dynamic Day
pushups (strict or on knees) 31×1
L-sit (on the dip bar or parrallette) – accumulate 90 seconds
check out the latest commercial from Reebok CrossFit.
This is the first week of a new cycle. We will be doing this progression for four weeks. That means the ME days will remain the same for the next four weeks but the idea is to be able to increase your performance by going down in band size or if you already can do strict chin-ups, then add weight.
Max Effort Day
Work to a heavy five rep then three rep then 3 sets of a single rep of:
Reverse Grip or Chin up Pullup with a Band using 30X1 tempo (3=negative, 0=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
Press – 3 sets of 10 reps -only you know what weight works best for this movement. i want you to struggle to get the last rep but you should not have to put the bar down until after each set is complete.
Dynamic Day
4 sets of AMRAP bar or ring dips – you may use a band for assistance or add weight
This is the fourth week of our progression. How are you doing? Feeling stronger with your pullups? Do you like the other exercises that are helping you build strength? The most important thing to remember is to be patient with yourself and your body. One day you might be able to do a pullup strict and the next you can’t get your chin over the bar. Do not get down on yourself. When our bodies are learning something new, it takes a few tries for them to assimilate the muscle movement and build up the strength. That is why we can always find ways to improve all of our movements in CrossFit training.
with the band pullups, you will most likely need to use a different band for the 1 rep max attempts than what you used for the 5 rep max. (since this is the third week, you should be using different bands than you did in the first week.)
then: 4 sets of 10 rep ring pushups – on knees or toes
Dynamic Day
Jumping Pullup: 8 reps with a 1 count hold at the top. Immediately drop to the box, no negative count. Concentrate on the hold for one count. On the minute for 10 minutes.
4 sets 10 reps Bent over Reverse Dumbbell Flyes 20#/10#
TABATA handstand holds (20 sec hold/10 sec rest)
I really encourage you to set aside some time and watch this informational and always comical Mobility WOD with K-Star. I know it is easy to get lost with his language but the more you hear these words and phrases, the better you will become at your movements when in class or working with a trainer.
We are now in our third week of this pullup progression. If you are just checking the blog out for the first time and not sure where to start, go back to the month of April to learn how the workouts are designed.
(if you have any questions, you can always comment below or email me at hlgeorge@gmail.com) ME Day
with the band pullups, you will most likely need to use a different band for the 1 rep max attempts than what you used for the 5 rep max. (since this is the third week, you should be using different bands than you did in the first week.)
AE exercise:
5 reps of strict pullups (with/or without band) on the minute for 5 sets
5 reps of strict dips ((with/or without band) on the minute for 5 sets
DE or Dynamic Effort Day
tricep dumbbell extension, 10 reps on each arm, 3 sets
handstand shoulder taps – these are challenging so have fun with them! i want you to work on this for five minutes and do AMRAP over that time. practice doing it with back against the wall or chest against the wall. great way to work on coronation and shoulder stability and keep your core tight!
CROSSFIT is mainstream! this video was broadcast live during the football playoff game on sunday night!
