Strict Pull Up Program

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Strict Pull Up Program

Strict Pull Up Progressions

By Clark Hibbs

There are few things that demonstrate quality body control and strength quite like the strict pull up.

There are even fewer things in life that instill confidence and empower someone quite like being able to do the strict pull up. I mean, think about it…

Now you have the strength to pull all of your bodyweight up. That’s pretty incredible. It’s an amazing feeling, and we want you to experience that!

But what happens if you don’t “have” strict pull ups? How do you get there? What do you do? If you’re reading this, you’re probably a CrossFitter that is looking for some strict pull up help!

Well, we’re hoping this little blog post and program can help you out.

8 weeks to Strict Pull Up Domination

BOOM. 8 weeks to some solid strict pull ups! This program will be designed for you to work on your pull ups 2-3 days a week before or after class, and help you maintain some consistency in your efforts to build your pull ups. Afterall, when we’re working towards a new skill or strength acquisition, consistency in effort is absolutely key!

Now, I don’t want that title to be misleading. Depending on a variety of factors (muscle mass, bodyweight, training experience, etc), this program might not get you to your first strict pull up in 8 weeks. BUT, you can repeat the program, and by that time we have a fair amount of certainty that you’ll be completing strict pull ups like a little gymnast! #Tokyo2020

The program is quite simple. There are 2 mandatory days each week, followed by a third “optional” day. To make it even MORE simple, we’re keeping the exercises very basic and accessible. Try to put at least 1 rest day in between the 2 mandatory days. (Note – this program is designed to help you achieve your first strict pull up. If you already HAVE strict pull ups and are looking for more strength and capacity, stay tuned for another blog post in the near future).

The exercises involved in this program:

  • Ring Rows
  • Barbell assisted pull ups
  • Jumping Negatives (and holds over the bar)
  • Band assisted pull ups
  • Strict Pull Ups

Enough fluff. Let’s jump right into this.

Legend:

  • RR = Ring Row
  • BBA = Barbell assisted pull ups
  • JN = Jumping Negatives
  • BA = Band Assisted Pull Ups
  • SP = Strict Pull Ups
  • CBH = Chin Over Bar Hold
  • ME = Max Effort
  • DBH = Dead Bar Hang (hang from pull up bar with active shoulders)

The numbers will be listed as sets x reps. So if you see 3×7, that would be 3 sets of 7 reps. Take 45 seconds to 75 seconds in between each set.

WEEK

Day 1 Day 2

Optional Day 3

Week 1
  • RR 3×10
  • BBA 3×10
  • BA  3×5-7 (Use a band that will make pull ups challenging by rep 4)
  • JN  3×8

On JN, lower yourself as slowly as possible each rep.

  • RR 3×15
  • BBA 3×7 (as little leg assist as possible)
  • BA 3×5
Week 2
  • RR 3×12
  • BBA 3×10
  • BA  3×5-7
  • JN  3×8
  • RR 3×15
  • BBA 3×7 (as little leg assist as possible)
  • BA 3×5
Week 3
  • RR 3×15
  • BBA 3×12
  • BA  3×5-7
  • JN  3×10
  • RR 3×15
  • BBA 3×7 (as little leg assist as possible)
  • BA 3×5
Week 4
  • RR 4×15
  • BBA 3×12
  • BA  3×5-7
  • JN  3×10
  • RR 3×15
  • BBA 3×7 (as little leg assist as possible)
  • BA 3×5
Week 5
  • BA 3×7 (use lighter band than previous week)
  • CBH 3xME
  • BA 3×10 (use heavier band than Day 1 of this week)
  • JN 3×5
  • RR 3×15 w/ pause at the top
  • DBH 3x:20
Week 6
  • BA 3×7
  • CBH 3xME
  • BA 3×10
  • JN 3×5
  • RR 3×15 w/ pause at the top
  • DBH 3x:25
Week 7
  • BA 3×7
  • CBH 3xME
  • BA 3×10
  • JN 3×5
  • RR 3×15 w/ pause at the top
  • DBH 3x:30
Week 8
  • BA 3×7
  • CBH 3xME
  • BA 3×10
  • JN 3×5
  • RR 3×15 w/ pause at the top
  • DBH 3x:ME

 

At the completion of the 8 weeks, test an unassisted pull up.

Did you get it? AWESOME! Keep going and keep practicing!
Didn’t get it? AWESOME! You still developed strength and capacity over the last 8 weeks that will lead you to those strict pull ups in no time.

Like we stated above, consistency is key. Try and establish a pull up routine before or after class 2-3 days a week for 8 weeks!

Let us know if we can be of any help!

-Clark Hibbs

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