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Free Strict Pull Up Program For Beginners

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marcelo morales
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112 views

Free Strict Pull Up Program For Beginners

Uploaded by

marcelo morales
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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MADE BY

DAVID SCHARFF

STRICT PULL
UP
PROGRAM
FOR
BEGINNERS
8 WEEKS-2 DAYS
2020
OKT
INTRO
STRICT PULL UP
PROGRAM

Welcome into this 8 week


program, we hope to help you
with your CrossFit journey by
handing this Stroct pull up
program to you.

This program can be used as an


accesory program and should always be
done in consulatation with your coach. If
you are injured in the upperbody we
don´t recommend doing this program.

If you are unable to perform certain


exercises or you are unable to hit the
rep scheme´s then scale where
needed.
STRICT PULL UP
PROGRAM
8 WEEK PROGRAM 2 DAYS PER WEEK

DAY EXERCISE REPS/SETS

1 isometric chin up 10 seconds x 5 sets (chin over bar)

2 eccentric pull up 1 rep x 15 sets (slow reps)

3 isometric pull up 10 seconds x 5 sets (chin over bar)

4 eccentric pull up 2 reps x 10 sets (slow reps)

5 isometric pull up 14 seconds x 4 sets (chin over bar)

6 eccentric pull up 4 reps x 7 sets (slow reps)

7 isometric+eccentric
pull up
6 sec hold+3 eccentrics x 5 sets

8 isometric+eccentric
pull up
8 sec hold+4 eccentrics x 5 sets

NOTE:
isometric holds are pull up holds with the chin over the bar, the eccentric pull ups are
where you slowly go down into extension and push yourself up again using a box.
STRICT PULL UP
PROGRAM
8 WEEK PROGRAM 2 DAYS PER WEEK

DAY EXERCISE REPS/SETS

9 chin up 1 rep x 10 sets

10 ring row 10 reps x 4 sets

11 chin up 1 rep x 11 sets

12 ring row 8 reps x 4 sets

13 pull up 1 rep x 10 sets

14 inverted row 10 reps x 4 sets

15 pull up 1 rep x 11 sets

16 inverted row 8 reps x 4 sets

NOTE:
Moving from 10 sets of 4 reps to 10 sets of 8 reps, you should increase
intensity via extra weight or by decreasing the body to floor angle. If
you are not able to do chin ups and pull ups then stick to eccentrics
while using the same rep/set ranges.
Repeat this protocol as needed.

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