June's Shut Up and Pull Up Challenge

What do you get when you mix a Tropical Storm, 5th Generation iPod with limited storage space, and the current World Record Holder in Slalom Water Skiing? Ding, ding, ding, you guessed it! An independent expository video that will generate at least 36 youtube hits.

In this video, we are explaining our monthly challenge with our members. It deals with increasing their STRICT pull up max by 30-40% within a month. If you pause at just the right time and don't want to hear me talk you can see the programming for the 1st week without having to watch the demonstration.

We aid our members in reaching the goal we designated for them by creating a 3 day a week pull up program.

We will post this program weekly for the 4 weeks they do it for.

Week 1 is as follows:

Week 1

Day 1-Volume (Monday): 30 Pull Ups in least amount of sets possible. If you can do over 20 unbroken then make that number 40. Make sure to log the number you do each set, what band you used if any, and absolutely rest at least 45 seconds to a minute between sets.

Day 2-Negatives (Wednesday): 10X1 Negatives with a 5-0-0-3 Tempo. You will jump up and put your chin over the bar so there is no concentric phase (muscle contraction phase), you will then hold at the top for 3 seconds, then in the eccentric phase (muscle lengthening phase) you will lower yourself down for 5 seconds, when you reach the bottom jump down. That is one rep. Do 10 sets with 1 minute between sets. Each rep should be challenging so add weight to your body if needed and if you can't hold the recommended time then use a band that challenges you.

Day 3-Volume (Friday): So this is the portion of the video where we ran out of space on the iPod. On this day you will do 2 Max effort sets of Pull Ups, Chin Ups, Close Grip Pull Ups, Off Set Grip (One hand forward and one back) and then switch hands and do it the other way for your second Off Set Grip set. Do each max effort set once with a minute rest between sets and then do it one more time.

There you have it folks. Give this a try and let us know your results.

Like the wind...

Now for tomorrow's workout:

(6/7/2013)
AoS

Warm Up: #4 (Ladders)

Skill/Mobility: Hamstring and Hip work

Strength: Deadlifts

15 min to find 5 Rep Max

Workout: 15 Min EMOM (M: 5/W: 3)

Chin Ups
Dive Bombers

The Barbell Club

Warm Up: #4 (Ladders)

Skill/Mobility: Hamstring and Hip work

Strength: Deadlifts

15 min to find 5 Rep Max