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.
AE exercises:
5 sets of 5 reps of Ring Rows. rest 60 seconds between each set.
3 sets of 10 reps of Dumbbell Bicep Curls
DE or Dynamic Effort Day
3 sets of 10 kips on the minute with 50% of the max effort tension ie. use more bands
handstand holds – 5 sets of 30 seconds
HOW SPECIFIC IS YOUR GOAL?
here is a great video by Greg Amundson (http://crossfitamundson.com/) he uses the pullup as an example of setting goals. please take the time to watch this and really think about what your goal is in crossfit and how specific you have thought about what you want to accomplish.
HAPPY NEW YEAR!! I know that 2012 is going to be great and that many of you will continue to get stronger and master your dream pullups. You have many to choose from and work with over the next year, so, get at it!
We are going back to the basics of this blog and will start from the beginning with a few changes throughout the program. Here is a reminder of how it all started:
Ok, here is the deal. We are working on a Max Effort or ME day with assistance or accessory work and then 72 to 96hrs later (give or take a day) you will work on your Dynamic Day or DD day.
ME day usually consists of the following rep and set scheme:
5 rep max
3 rep max
1 rep max attempt
1 rep max attempt
1 rep max attempt
1 rep max attempt
DD usually consists of the following rep and set scheme:
3 reps of 8-10 sets on the minute with 50% of ME day weight on weeks 1,2 and 3. 60% of ME day weight on weeks 4,5 and 6. 70% of ME on weeks 7,8 and 9.
You really want this to be a max effort meaning that there is no way you could get a sixth rep. Increase the weight or assistance in tiny increments. If it’s supposed to be a three rep max effort and you can get five, guess what? Your first set of five doesn’t count. We repeat this workout on weeks 4 and 7 . After 9 weeks we change up the exercises that we are using.
DD repeated on the second day of the same weeks. I understand that you will feel like the weight is too light. The problem with beginners is that the weight usually is. You should be anywhere near failure but you can increase the weight if you feel like it’s a joke.
AE are you assistance or accessory exercises to be done on each day.
*sorry for the lack of videos. i am on vacation and the internet connection is slow*
ME Day:Week One
chin-ups: either strict or with band @ 5 rep max, 3 rep max, 1 rep max, 1 rep max, 1 rep max, 1 rep max
AE exercises:
5 sets of 5 reps: dips or ring dips. rest 60 seconds between each set.
3 sets of 10 reps of tricep extensions
DD:Week One
5 sets of Max Pushups. 3-10 reps depending on difficulty of pushup.
10 jumping pullups at max extension. 5 sets with 3 count negative every 90 secs.
5 reps, 3 reps, 1 rep max, 1 rep max, 1 rep max -rest as needed in between sets but no longer than two minutes!
when you are ready to attempt your 1 rep max, i want it to be for a strict pullup. if you still need assistance with a band, that is ok. just make sure it is smaller than the band you used for your 5 & 3 rep. max attempts.
AE for ME day
dumbbell row – 3 sets of 8-10 reps with a count of 20×1
THEN:
DE or Dynamic Effort Day (this will be done 72-96 hours after you ME days)
kipping pullup or jumping pullup – 10 sets of 3 reps on the minute with less than 40% of the max effort tension
3 sets of AMRAP pushups. perform these strict or on your knees. i want all out effort on each set.
We are now in the fourth and finalweek of this Pull-up WOD progression. you should be going up in weight on all of the movements. i am also keeping the focus on strengthening the CORE muscles with the DD workouts.
ME = Max Effort day with AE (assistance/accessory work) and then 72 to 96 hrs later you will work on your DD =Dynamic Day day with AE (assistance/accessory work) ME Day
Strict Band Pullups
5 reps, 3 reps, 3 reps, 3 reps, 1 rep – i want you to attempt a STRICT pullup (no band) for the 1 rep.
rest as needed between sets but no longer than two minutes! *i want you to use a regular pullup grip but if it becomes too hard by the last 1 rep. sets, then go to mixed-grip or pronated. i do not want any kipping/swinging/jumping motion at all with these sets.
We are now in the thirdweek of this Pull-up WOD progression. you should be going up in weight on all of the movements. i am also keeping the focus on strengthening the CORE muscles with the DD workouts.
ME = Max Effort day with AE (assistance/accessory work) and then 72 to 96 hrs later you will work on your DD =Dynamic Day day with AE (assistance/accessory work) ME Day
Strict Band Pullups (we are continuing with the strict band pullups but make note that i have changed the number/sets of reps.)
5 reps, 3 reps, 3 reps, 3 reps, 1 rep – i want you to attempt a STRICT pullup (no band) for the 1 rep.
rest as needed between sets but no longer than two minutes! *i want you to use a regular pullup grip but if it becomes too hard by the last 1 rep. sets, then go to mixed-grip or pronated. i do not want any kipping/swinging/jumping motion at all with these sets.
PROGRESSION: your band pullups should be harder than last week. example: if you used a green band last week, this week you will go for a blue band.
AE for ME day
Barbell row 5 reps of 5 sets
PROGRESSION: your weight should be increased from what you did last week.
THEN:
DE or Dynamic Effort Day (this will be done 72-96 hours after you ME days)
3 sets of 10 reps strict or knee pushups *do not let your elbows go out. keep your arms parallel with your body*
AE for DE day
TABATA hollow rocks 20sec/10 sec off – 4 minutes total
if you are doing this alone and need some motivation, check out the video below!
We are now in our second week of this Pull-up WOD progression. I want to remind you what the process is for the WODs: ME = Max Effort day with AE (assistance/accessory work) and then 72 to 96hrs later you will work on your DD =Dynamic Day day.
ME Day
Strict Band Pullups
5 reps, 5 reps, 3 reps, 1 rep, 1 rep, 1 rep -rest as needed between sets but no longer than two minutes! *i want you to use a regular pullup grip but if it becomes too hard by the last 1 rep. sets, then go to mixed-grip or pronated. i do not want any kipping/swinging/jumping motion at all with these sets.*
PROGRESSION: your band pullups should be harder than last week. example: if you used a green band last week, this week you will go for a blue band.
AE for ME day
Barbell row (3 sets of 10 reps) 35# bar for men/ 20# bar for woman *i want you to use a wide grip*
PROGRESSION: your weight should be increased from what you did last week.
a little “bread & butter” video to explain another way of doing the barbell row. you do not want to miss this clip!
THEN:
DE or Dynamic Effort Day (this will be done 72-96 hours after you ME days)
3 sets of 10 T2B *if you are unable to link these through a kipping motion, that is ok. goal is to complete all ten reps without dropping down from the bar.*
great video that breaks down the T2B movement.
AE for DE day
20 superman/superwoman – 5 sets *do not rest more than a minute between each set*
This is the beginning of a new progression to master your pullup! The amazing advantage of these drills is that they can benefit those who can’t perform a strict pullup and those who already can! We are always able to gain a new perspective and way of performing a move. There is always something new to learn – so get at it!
I want to remind you what the process is for the WODs: ME = Max Effort day with AE (assistance/accessory work) and then 72 to 96hrs later you will work on your DD =Dynamic Day day.
ME Day
Strict Band Pullups
5 reps, 5 reps, 3 reps, 1 rep, 1 rep, 1 rep -rest as needed in between sets but no longer than two minutes!
*i want you to use a regular pullup grip but if it becomes too hard by the last 1 rep. sets, then go to mixed-grip or pronated. i do not want any kipping/swinging/jumping motion at all with these sets.
AE for ME day
Barbell row (3 sets of 10 reps) 35# bar for men/ 20# bar for woman *i want you to use a wide grip*
THEN:
DE or Dynamic Effort Day (this will be done 72-96 hours after you ME days)
3 sets of 10 kips (not a full kipping pullup, just the “kipping motion” first 20 seconds of video)
5 sets of 6-8 reps of strict band pullups on the minute
AE for DE day
20 hollow rocks – 5 sets *do not rest more than a minute between each set*
This is the third week of the work cycle. We will have one more week in this series and then begin a new one.
You will be increasing the weight for the jumping pullups from what you did last week.
ME:
You will be increasing the weight for the jumping pullups from what you did last week.
weighted jumping pullup from floor or box. 3 count negative down. use dumbbell or kb for weight. you should be able to increase your weight for each set performed. Ex: If your 1 rep was 12# from last week, this week you should work your way up to increase it to 15# or more.
ME:
5 reps
3reps
3 reps
1 rep
rest 5 minutes, then:
3 sets of 10 reps of ring rows
DD:
12 reps of 5 sets on the minute of:
chest to bar pullups – jump from box or floor (wrists need to be parallel to bar)
then: tricep dumbbell extension, 10 reps on each arm, 3 sets
you should increase your weight for these sets from what you did the first week of this series (9/19-9/25)
*make note that instead of triceps extensions, it is replaced with lying tricep extensions.*
This is the second week of the work cycle. You will be increasing the weight for the jumping pullups from what you did last week.
Ex: If your 1 rep was 10# from last week, this week you should work your way up to increase it to 12# or more.
*make note that instead of tricep extensions, it is replaced with lying tricep extensions.*
ME:
weighted jumping pullup from floor or box. 3 count negative down
(wrists need to be parallel to bar) use dumbbell or kb for weight. you should be able to increase your weight for each set performed.
5 reps
3reps
3 reps
1 rep
then: 10 reps of ring pushups – on knees or toes (http://youtu.be/yfXbqW6YYEI)
4 sets
DD:
10 reps of 8 sets on the minute of:
chest to bar pullups – jump from box or floor (wrists need to be parallel to bar)
then: lying tricep extension (video to demonstrate: http://youtu.be/LbBQGo8s8iQ
10 reps , 4 sets
ME:
weighted jumping pullup from floor or box. 3 count negative down
(wrists need to be parallel to bar) use dumbbell or kb for weight. you should be able to increase your weight for each set performed.
5 reps
3reps
3 reps
1 rep
