The Progression:
1. Lock off and hold at top of pull-up (chin over bar) for 10-20 seconds.
2-3 sets of 3-5 reps (rest ~2 minutes between sets)
2. Lock off at the top of the pull-up and then at various points along the descent.
2-3 sets of 3-5 reps (rest ~2 minutes between sets)
3. Lock off at the top of the pull-up and then perform a slow, controlled negative.
2-3 sets of 3-5 reps (rest ~2 minutes between sets)
4. Work band-assisted pull-ups, starting from a complete dead hang for each rep (no bounce at the bottom between reps).
2-3 sets of 3-5 reps (rest ~2 minutes between sets)
Do this progression two times a week and be smart about your pull-up volume in workouts.
So...are there other strength- or skill-related progressions you're interested in? If so, post them to comments.
Tomorrow's WOD
"Cindy"
Max rounds in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
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