Pull-up Challenge 2018

Day One Overview

Part 1

5 Rounds –

5 Resistance band lat pulldowns

Rest x 60 seconds

Record band used and bar height

Part 2

3 Rounds –

Bar hang x as long as possible

Rest x 60 seconds

Record time held

 

Day 1 Part 1: Resistance Band Lat Pulldowns

Lat Pulldowns:

1. Attach a resistance band to the pull-up bar and insert a technique barbell through the hanging loop.
2. Once your band and bar are in place, grip the bar with a slightly wider than shoulder width grip and take a seat with your booty on the floor.
3. With a big chest, flat back, and tight core – lean back about 4″.
4. With your lats engaged, pull the bar right to your collar bone, squeezing at the bottom.
5. Stay controlled as you bring the bar back to the starting position, maintaining one consistent speed all the way up.
6. Record band used and bar height.

 

Day 1 Part 2: Bar Hangs 

Bar Hangs:

1. Jump up and grab the bar with a slightly wider than shoulder width grip.
2. Squeeze the bar with your hands and keep your shoulders engaged.
3. Hold for as long as possible.
4. When you think you cannot hold on any longer, count to 15…. then drop!
5. Record time held.

 

Day 2 Overview

Part 1

4 Rounds –

6 Pull-up negatives

Rest x 60 seconds

Take note of sticking points

Part 2

4 Rounds –

Sticking point hold x 5 – 8 seconds

Rest x 30 seconds

Record time held

*Sets and rest have been amended from 5 / 60 to 4 / 30 respectively

 

Day 2 Part 1: Pull-up Negatives

Pull-up Negatives:

1. Jump your chin up over the bar with a slightly wider than shoulder width grip.
2. Slowly lower yourself down to a bar hang. It should take 3 – 5 seconds to do so.
3. Maintain a consistent speed all the way down.
4. Take note of your sticking point(s) (the hardest part of the exercise).

 

Day 2 Part 2: Sticking Point Holds

Sticking Point Holds:

• Jump your chin up over the bar with a slightly wider than shoulder width grip.
• Lower yourself to your sticking point and hold.
• Hold yourself at your sticking point for 5 – 8 seconds.
• Record time held.

 

Day 3 Overview

Part 1

5 Rounds –

5 Wide lat pulldowns

Rest x 60 seconds

Part 2

3 Rounds –

8 Scapula pull-ups

Rest x 60 seconds

 

Day 3 Part 1: Wide Lat Pulldowns

Wide Lat Pulldowns:

1. Attach a resistance band to the pull-up bar and insert a technique barbell through the hanging loop.
2. Once your band and bar are in place, grip the bar with a wide grip so that your arms are in the shape of a Y. Then, take a seat with your booty on the floor.
3. With a big chest, flat back, and tight core – lean back about 4″.
4. With your lats engaged, pull the bar right to your collar bone, flaring your elbows out and squeezing at the bottom.
5. Stay controlled as you bring the bar back to the starting position, maintaining one consistent speed all the way up.
6. Record band used and bar height.

 

Day 3 Part 2: Scapular Pull-ups

Scapular Pull-up:

1. Begin in a bar hang with slightly wider than shoulder width grip.
2. Engage your shoulders and pull your body up as high as possible without bending your arms.
3. You should notice your head shifting backward and your chest rising upward.
4. Pause for a moment at the top and return to the starting position.
5. Picture pulling your shoulders down or bending the bar.
6. Don’t be surprised if you only move a few inches. this is a short range of motion exercise.