2014 CROSSFIT SOCAL PULL-UP

PROGRAM

GOALS:

• The goal of this program is to take one of

the most iconic, difficult and outright best

bodyweight exercises from a weakness to a

strength or from a strength to a stronghold

• The pull-up is vitally important to having

success in the gym. A strong pull-up will

lead to better bench press, deadlift, press,

fran etc…

• World renowned strength coach Charles

Poliquin says of pull-ups that “anybody in

the weight room should be able to do at

least 12 pull-ups [consecutively]”

GOALS CONTINUED:

• This is a long term program that will make

drastic changes to your pull-ups.

• It will take place over 26 weeks (half of a

year) and will take a no-pull-upper to a 10

pull-upper and a 15 pull-upper to a 30 pull-

upper

• Expect results like this:

• From this………...........................to this

INITIAL TEST:

• Complete as many reps in one set of

strict dead hang pull-ups*

*If you cannot complete at least

6 strict dead hang pullups, then

use a band that allows you to

complete at least 6 strict dead

hang pull-ups, but no more than

12

THE WORK:

• Take half of your test score and complete

that many strict dead hang pull-ups 3x/day

for one week (5 days a week)**

• Then on week 2, complete the same

amount of work with one more rep per set

• Week 3, complete the same amount of work

as the previous week with one more rep per

set

• You will do this for 26 weeks, or half of a

year

• For example: test =10 strict dead hang pull-

ups, week 1= 3 sets x 5 reps x 5 days,

week2 = 3 sets x 6 reps x 5 days, week 3 = 3

sets x 7 reps x 5 days, etc….

THE WORK WITH BANDS:

• If you are using a band, complete the

program as described above with one extra

set of negatives

• A negative is the slow and controlled

eccentric portion of any movement

• When you are completing 10 reps per set,

decrease the amount of aid from the band

and retest max pull-ups and resume the

program from your new starting point (aka

start over, because you are a beast)

CROSSFIT SOCAL:

• Follow along with Crossfit SoCal and get a taste

of what we are doing on a daily basis.

• SoCal is known as a staple in the Crossfit

community and is your authority on anything

fitness

• We specialize in helping you meet your goals

from competitive crossfitting, power lifting,

bodybuilding, to completing your first 5k, we

are here for you.

• Visit CrossfitSoCal.com for more information

about our gym and how you can become a part

of this fitness community

Program by Greg Downey - Manager Crossfit SoCal

Art by Tyler Rau – Crossfit SoCal coach and SoCal

Strength Coach