9.26.19 Training Sessions (2)

“CV Primer”
60s of 3x Burpees + 30′ Sprint
Rest while partner goes
5 rounds each (10′)
With a partner…
Run 800m-650m-500m-400m-250m (together)
Calories 60-50-40-30-20
Box Jumps* 50-40-30-20-10 (24″/20″)
Rope Climbs 12-10-8-6-4-2
Round 1: 800m Run + 50 Calories + 50x Box Jumps + 12 Rope Climbs
Round 2: 650m Run + 40 Calories + 40x Box Jumps + 10x Rope Climbs, etc.
*Step-ups allowed
Cool Down



2×10 Fire Hydrants
2×20 Supermans
3×10 Banded Supine Quad Extensions
Work up to a challenging 7-rep Banded Conventional Deadlift (3-4 sets)
7-5-5-3-3 Banded Deadlift, climbing
Between sets do 12x Alt. Explosive Step-up Hops (24/20)
Rest as needed to increase load each set
30s KB Bent-Body Hold +
60s KB Farmer’s Hold +
30s/30s KB Goblet Lunge Hold (drop into reverse lunge and hold just above the floor)
3 rounds
Cool Down




Tips for Improving Pull-up Performance

One thing we pride ourselves on at Go Primal is helping people develop pull-ups. The average male in the U.S. can barely do a single unassisted pull-up. The average woman, zero!

Of the 400 members we have over 60% can do unassisted pull-ups for multiple reps.

Approximately 50% of those athletes did not have pull-ups when they began training here less than a year ago.

Here are some of the principles we use to develop exceptional pull-up strength at our gym.

1. Train pull-ups a minimum of 2x/week and a maximum of 3x/week. Any more or less is unproductive.
2. A minimum threshold of 20 reps per workout is required to see significant gains.
3. Keep reps low and sets high. For example, 20×1, 10×3, 10×2, etc.
4. Do away with band assisted pull-ups. If we do use bands it’s only the thinnest band, as the athlete is still forced to move the majority of their bodyweight. If a significant amount of band assistance is needed we prefer ring work progressions, eccentric, hangs, etc.
5. Wrap your thumbs around the bar and SQUEEZE! Squeezing the bar improves recruitment of the forearm and shoulder musculature and improves overall pulling strength.
6. Vary grips. The predominant grip used for pull-ups is the pronated (overhand) grip. There are at least 6 other grip variations that can be used to improve overall pull-up conditioning. This too helps the athlete avoid overuse injuries associated with using just one motor pattern (i.e. elbow tendonitis)
7. Train through a full-range of motion. Too often I see athletes neglecting either the top or bottom portion of the range of motion. Not only does this stifle strength at the end ranges, it’s also a fast track to extremity pain.

Sample Program – 4 weeks (If you have zero pull-ups)

10×2 Assisted Chin-ups with thin red band (20 total).
3×3 Eccentrics (jump to the top and lower yourself for a 5 sec negative each rep)

After 4 weeks try 10×1 unassisted, progress to 10×2 unassisted, progress to 10×3 unassisted

Follow this program and simple tips and you’ll see your pull-up performance skyrocket.