Pull-ups

Craig Bravman · 12-12-2016, 12:57 PM

My work is 30-20-10 burpess and pull-ups
I can do 7 strict pull-ups and like 11 lipping. How would you attack the pull-ups? Would you do banded? Ring rows?

Michael A. Jones · 12-12-2016, 08:29 PM

Quote:

Originally Posted by Craig Bravman

My work is 30-20-10 burpess and pull-ups
I can do 7 strict pull-ups and like 11 lipping. How would you attack the pull-ups? Would you do banded? Ring rows?

If you are having difficulty due to lack of strength, I'd suggest bands. Ring rows are often not much of a scaling....

Brendan McNamar · 12-13-2016, 12:23 PM

I would suggest at this point you have enough basic pull-up strength (7 strict, 11 kipping). The problem is you will be down to single or doubles in the round of 20 for sure, or you will have to rest too long loosing intensity. An experienced CF athlete will get through 30-20-10 pull ups fairly fast.

I would scale just the pull up reps in this situation. It will allow you to maintain intensity and improve you pull up capacity.

30 Burpees
18 Pull ups
20 B
12 PU
10 B
6 PU

Once someone has 5 kipping or 3 strict pull ups movement modification doesn't tend to build more pull ups. Pull ups build pull ups.

Dustin Twiggs · 08-29-2017, 09:23 AM

Quote:

Originally Posted by Brendan McNamar

I would suggest at this point you have enough basic pull-up strength (7 strict, 11 kipping). The problem is you will be down to single or doubles in the round of 20 for sure, or you will have to rest too long loosing intensity. An experienced CF athlete will get through 30-20-10 pull ups fairly fast.

I would scale just the pull up reps in this situation. It will allow you to maintain intensity and improve you pull up capacity.

30 Burpees
18 Pull ups
20 B
12 PU
10 B
6 PU

Once someone has 5 kipping or 3 strict pull ups movement modification doesn't tend to build more pull ups. Pull ups build pull ups.

I like this approach far more than bands.

12-12-2016, 12:57 PM	#1
Craig Bravman Member Profile: Join Date: Dec 2007 Location: agoura ca Posts: 67	Pull-ups My work is 30-20-10 burpess and pull-ups I can do 7 strict pull-ups and like 11 lipping. How would you attack the pull-ups? Would you do banded? Ring rows?

12-13-2016, 12:23 PM	#3
Brendan McNamar Affiliate Profile: Join Date: Mar 2010 Location: Glendale AZ Posts: 2,216	Re: Pull-ups I would suggest at this point you have enough basic pull-up strength (7 strict, 11 kipping). The problem is you will be down to single or doubles in the round of 20 for sure, or you will have to rest too long loosing intensity. An experienced CF athlete will get through 30-20-10 pull ups fairly fast. I would scale just the pull up reps in this situation. It will allow you to maintain intensity and improve you pull up capacity. 30 Burpees 18 Pull ups 20 B 12 PU 10 B 6 PU Once someone has 5 kipping or 3 strict pull ups movement modification doesn't tend to build more pull ups. Pull ups build pull ups.
	__________________ Nomadic CrossFit Coach

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