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-   -   Max Rep Percentage Based Pull-up Program? (http://board.crossfit.com/showthread.php?t=86653)

David Hargis 03-27-2014 10:28 AM

Max Rep Percentage Based Pull-up Program?
 
A few years ago I stumbled across a post referencing a pull-up program that worked off of your amount of max reps.

The program is to establish a max effort of total reps then use a different percentage of that number on different days of the week over the course of a few weeks.

For example,

Monday - 20% of max reps
Tuesday - 60%
Wednesday - 40%
..

The issue is that I can not remember the percentages per day and after extensive googling and board trolling I cannot find the article.

If memory serves it was a program used by or came from the Army and was named Johnny Pull-up or something of the like.

Has anyone ever heard of such a thing? I would like to visit this again as I remember it looked like a sensible and straight forward template.

Robert Fabsik 03-31-2014 12:51 PM

Re: Max Rep Percentage Based Pull-up Program?
 
Where you thinking of the Armstrong program?

http://manlypat.wordpress.com/2009/0...ll-up-program/ (WFS)

David Meverden 03-31-2014 04:04 PM

Re: Max Rep Percentage Based Pull-up Program?
 
There is also the Recon Ron program.

http://www.leatherneck.com/forums/sh...ing-20-pullups (WFS)

Don't think either quite fit the description though.

Bob Butz 04-01-2014 03:00 AM

Re: Max Rep Percentage Based Pull-up Program?
 
How about the Pavel (WFS) "Fighter Pullup" program?

Richard Deyan 04-03-2014 08:31 AM

Re: Max Rep Percentage Based Pull-up Program?
 
Quote:

Originally Posted by Robert Fabsik (Post 1226366)
Where you thinking of the Armstrong program?

http://manlypat.wordpress.com/2009/0...ll-up-program/ (WFS)

This is the one that was hailed as the holy grail when I was in.
Everyone asked if I did that program, or if I would recommend it. I simply said When in fact I didn't do a whole lot of pull-ups in my workouts, I simply lifted heavy weight a lot. It wasn't what Marines wanted to hear :(

Richard Macaulay 04-07-2014 06:08 PM

Re: Max Rep Percentage Based Pull-up Program?
 
Quote:

Originally Posted by David Hargis (Post 1225825)
A few years ago I stumbled across a post referencing a pull-up program that worked off of your amount of max reps.

The program is to establish a max effort of total reps then use a different percentage of that number on different days of the week over the course of a few weeks.

For example,

Monday - 20% of max reps
Tuesday - 60%
Wednesday - 40%
..

The issue is that I can not remember the percentages per day and after extensive googling and board trolling I cannot find the article.

If memory serves it was a program used by or came from the Army and was named Johnny Pull-up or something of the like.

Has anyone ever heard of such a thing? I would like to visit this again as I remember it looked like a sensible and straight forward template.

Until you manage to find it (fingers crossed after all your searching) why don't you just run what you've written:

Week one
Monday 20%
Wednesday 60%
Friday 40%

Week two
Monday 25%
Wednesday 65%
Friday 45%

Week Three
Monday 30%
Wednesday 70%
Friday 50%

Week four - retest

You can experiment with sets used.

Richard


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