22 Day Pull Up Progression

22 Day Pull Up Progression Spreadsheet

22 Day Pull Up Progression PDF

Block 1

Day 1 – Testing Day

Part 1 – Complete a single set of max Inverted Rows in good form

– Rest 2 minutes –

Part 2 – Complete a max Dead Arm Hang from the Rig

*Save these results for reference in subsequent training days

Day 2 – Training Day

Self-assisted Pull Ups x ½ # of reps from Day 1, Part 1

– Rest 2 minutes –

Inverted Row x Day 1 + 40%

Day 3 – Training Day

Pull Up Negatives x ½ # of reps from Day 1, Part 1

– Rest 2 minutes –

Inverted Row x Day 1 + 50%

Day 4 – Training Day

Max duration Hollow Rock

– Rest 2 minutes –

Inverted Row x Day 1 + 60%

Block 2

Day 5 – Testing Day

Part 1 – Complete a single set of max Inverted Rows in good form

– Rest 2 minutes –

Part 2 – Complete a max Dead Arm Hang from the Rig

*Save these results for reference in subsequent training days

**Aim to improve numbers from Day 1

Day 6 – Training Day

Self-assisted Pull Ups x ½ # of reps from Day 5, Part 1

– Rest 2 minutes –

Inverted Row x Day 5 + 40%

Day 7 – Training Day

Pull Up Negatives x ½ # of reps from Day 5, Part 1

– Rest 2 minutes –

Inverted Row x Day 5 + 50%

Day 8 – Training Day

Max duration Hollow Rock

– Rest 2 minutes –

Inverted Row x Day 5 + 60%

Block 3

Day 9 – Testing Day

Part 1 – Complete a single set of max Inverted Rows in good form

– Rest 2 minutes –

Part 2 – Complete a max Dead Arm Hang from the Rig

*Save these results for reference in subsequent training days

**Aim to improve numbers from Day 5

Day 10 – Training Day

Self-assisted Pull Ups x ½ # of reps from Day 9, Part 1

– Rest 2 minutes –

Inverted Row x Day 9 + 40%

Day 11 – Training Day

Pull Up Negatives x ½ # of reps from Day 9, Part 1

– Rest 2 minutes –

Inverted Row x Day 9 + 50%

Day 12 – Training Day

Max duration Hollow Rock

– Rest 2 minutes –

Inverted Row x Day 9 + 60%

Block 4

Day 13 – Testing Day

Part 1 – Complete a single set of max Inverted Rows in good form

– Rest 2 minutes –

Part 2 – Complete a max Dead Arm Hang from the Rig

*Save these results for reference in subsequent training days

**Aim to improve numbers from Day 9

Day 14 – Training Day

Self-assisted Pull Ups x ½ # of reps from Day 13, Part 1

– Rest 2 minutes –

Inverted Row x Day 13 + 40%

Day 15 – Training Day

Pull Up Negatives x ½ # of reps from Day 13, Part 1

– Rest 2 minutes –

Inverted Row x Day 13 + 50%

Day 16 – Training Day

Max duration Hollow Rock

– Rest 2 minutes –

Inverted Row x Day 13 + 60%

 

Block 5

Day 17 – Testing Day

Part 1 – Complete a single set of max Inverted Rows in good form

– Rest 2 minutes –

Part 2 – Complete a max Dead Arm Hang from the Rig

*Save these results for reference in subsequent training days

**Aim to improve numbers from Day 13

Day 18 – Training Day

Self-assisted Pull Ups x ½ # of reps from Day 17, Part 1

– Rest 2 minutes –

Inverted Row x Day 17 + 40%

Day 19 – Training Day

Pull Up Negatives x ½ # of reps from Day 17, Part 1

– Rest 2 minutes –

Inverted Row x Day 17 + 50%

Day 20 – Training Day

Max duration Hollow Rock

– Rest 2 minutes –

Inverted Row x Day 17 + 60%

Day 21

Final Test 1 – Retest max Dead Arm Hang

*Goal is to increase time by 20 seconds from Day 1

Day 22

Final Test 2 – Test max Pull Ups

 

General Notes:

Testing days should be max unbroken effort with quality form

Training Day reps DO NOT need to be performed unbroken

Rest/pause as needed

Stop 2 reps shy of failure

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