Over the course of the Month we are going to work towards achieving 1 of the following targets:

  1. Our First Pull Up
  2. 10 Strict Pull Ups / Sternum 2 Bar
  3. 20 Strict Pull Ups / Sternum 2 Bar

We are going to use the overhand grip (palms away) as well as the underhand grip (palms facing).  For some this will be just a case of increasing the volume but for those looking to getting their first Pull Up we are going to add some accessory work.  

We will be following the program in the 6pm class but for those of you that can’t make that class everything will be written on Sugarwod and on the whiteboard.  Yo may require spending some extra time after or before the class to fit it all in if your training on your own.

Class Time:

During the class we will make time on arrival, after the warm up, post strength phase, post workout phase and a finisher for you to perform the following rep range:

For someone with a maximum of ten pull ups:

  • Day 1: 9 reps, 8, 7, 6, 5
  • Day 2: 9, 8, 7, 6, 6 (adding a rep to the last set)
  • Day 3: 9, 8, 7, 7, 6 (adding a rep to the second to last set)
  • Day 4: 9, 8, 8, 7, 6 (adding a rep to the third to last set)
  • Day 5: 9, 9, 8, 7, 6
  • Take a day off
  • Day 6: 10, 9, 8, 7, 6

For someone with a maximum of five pull ups

  • Day 1: 4, 3, 3, 2, 1
  • Day 2: 4, 3, 3, 2, 2
  • Day 3: 4, 3, 3, 3, 2
  • Day 4: 4, 4, 3, 3, 2
  • Day 5: 4, 4, 4, 3, 2
  • Take a day off
  • Day 6: 5, 4, 3, 3, 2

For someone with a maximum of twenty pull ups:

Note: The reps in later rounds drop off more due to the fatiguing effects of high reps.You will need more rest between sets.

  • Day 1: 18, 15, 12, 8, 4
  • Day 2: 18, 15, 12, 8, 6
  • Day 3: 18, 15, 12, 10, 6
  • Day 4: 18, 15, 14, 10, 6
  • Day 5: 18, 16, 14, 10, 6
  • Take a day off
  • Day 6: 19, 16, 14, 10, 6

For those without Pull Ups we will use the same rep range as the 5rm but work on negative Pull Ups and partials.

Accessory Exercises:

Below is a list of exercises that can be performed singularly or together as a training session.  The key here is time.  Do what you can when you can.  

3x30sec-2min Hanging – Rest 1 min between sets

3×10 Active Shoulder Drill- Rest 1 min between sets

3×15-20 Jumping Pull Ups – Rest 1 min between sets

3×6-10 Assisted Pull Ups – Rest 1 min between sets (these can be performed with a spotter or by self spotting)

3×10 Ring Rows – Rest 1 min between sets.  

3×10 Bar Rows – Rest 1 min between sets.

Add weight if easy.