BWTB’s First Strict Pull-Up program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes master one of the pivotal functional fitness movements, potentially opening the door to more advanced movements like the Kipping Bar Pull-Up or Kipping Bar Muscle-Up. As a prerequisite, athletes should already be able to complete 5 full range of motion ring rows with their feet under the rings, and be able to hang from a bar for 5-10 seconds.
Each session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop upper body pulling strength as well as core strength, the two key components of this movement. These skills and drills will consist of a mix of pull-up bar and ring work, static and dynamic movement, plus accessory work. They’ll also highlight the importance of the hollow body position as well as lat activation and development. Because the athlete’s skill is tested at the beginning of the program, their progress will be much easier to gauge as the weeks go on.
The First Strict Pull-Up Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks.
AM I READY?
Before starting this program, BTWB recommends that you’re already able to complete 5 full range of motion ring rows with your feet under the rings. In addition, you should be able to hang from a bar for 5-10 seconds. Mastering the Ring Row and Bar Hang can be critical to your safety and success in this program.
10 PVC Pass Throughs
10 Scap Pull-ups
15 Beat Swings
Hollow Hold : 1 x 60 secs (accumulate)
It's important you're pulling from the proper position. That means learning and strengthening the hollow position. You'll be playing around with the hollow hold many times over the course of this program. Point your toes, squeeze your glutes and quads, and tuck your rib cage down (shoulder blades off of the ground). Scale to a tuck hold as needed.
Banded PVC Lat Press Downs 3 x 12-15 reps
Rest as needed between sets.
You'll need strong lats in order to perform a strict pull-up, so let's strengthen them! In addition to strengthening, these lat press downs will also help you understand how to activate your lats (which isn't always obvious or easy to do). Press down fast and control on the way back up. Your elbows should remain locked out the entire time. The thicker the band, the harder these will be.
Toe Spot Strict Pull-ups 5 x 5 reps Rest as needed between sets.
You'll be doing various forms of strict pull-ups throughout the program. You'll start with the toe spotted versions. The box is there to provide as much assistance as you need, but challenge yourself to use as little as possible. Initiate the pull-up with your lats. Activate them the same way you were during the lat press downs from Skill B today.