022916 – Monday

We are going to work on developing pull-up strength and form. The next month will be a series of exercises to help individuals in the class perform a strict pull-up.

http://boxlifemagazine.com/conquering-your-first-strict-pull-up/

Strength:

Baseline Test: See how many strict pullups you can perform for a starting point

Pull-up Progression

1. The Segment + Eccentric Pull-up  4sx5r (take 3-5 seconds to descend to a dead hang)

** Rest 90-120 seconds between sets

 

2. TRX/BB Assisted Pull-ups  3sx6r

** Rest 90-120 seconds between sets

Conditioning:

60s Work/60s Rest x2 Rounds

-Box squat jacks

-Burpees

-TRX Atomic Pushups

-Ball Slams

-V Ups

 

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