Pull up Program Notes:
-No Pull-ups Goal: 1 Pull-up
Day 1: 5x 8-12 banded Pull-ups (If you can do 12, move to a smaller band)
Day 2: 5x Max negative and hold in sticking point of your Pull-up
-1 Pull-up Goal: 5 Pull-ups Day 1: 5 x ME Pull-ups (Record how many you get each week, try to increase your total numbers. Add 1 set each week) Day 2: 5 x ME Pull-ups
*Start working on your kip
Men's Goal: 10 Pull-ups & 20 Kipping Women's Goal: 7 Pull-ups & 15 Kipping
Day 1: 5 x ME Pull-ups
Day 2: 5x5 weighted pull-ups 3xME kipping
*You can always do more pull-ups throughout the week of needed. Start with this and the add days in as needed. Use this guide for any style pull-up we use.
* You can perform Joker Sets throughout this program with all you strength lifts if time permits.