Street Parking Pull Up Program - Level 2 - Strict

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STREET PARKING PULL UP WORK:  LEVEL 2  IT'S TIME TO GET THAT FIRST STRICT PULL UP!! This pull up accessory program has been put together as something SIMPLE you can add in 3 times per week to help you get that first STRICT pull up! To do this version you may or may not already have your kipping pull up dialed in. (You do not have to know how to do kipping pull ups to do this!)  The volume of work is low, but will help you build the strength necessary to get there. Simply pick 3 days that are not back to back (like M, W, F or T, Th, S) and add ONE session in each of those days per week.  The idea is to work this in for 6 weeks, but you can keep it going as long as you need until you build up to your strict pull ups. Consistency is more important that volume - so make sure you are consistently adding these into your normal training! SESSION 1 10 SETS of 3-5 BANDED STRICT TABATA BAND AT CHEST HOLD - or SUPINE RINGS TO CHEST / BAR TO CHEST HOLD BANDED STRICT: Use a band that will allow you to get sets of 3, but no more than 5-6 per set. If it makes it TOO easy, we miss the point. Make sure you start from a complete hang position in the bottom and get your chin all of the way over at the top. If you don't have bands you can also do a jump and slow lower for this part. TABATA BAND AT CHEST HOLD - OR SUPINE RINGS TO CHEST / BAR TO CHEST HOLD Tabata means you will work for 20 seconds and rest for 10 seconds. For this tabata you will do a total of 8 rounds - or 4 minutes. if you are unable to hold the whole 20 seconds each time, that is ok. Work up to it as you progress through the program! For this, the idea is to be "supine" which means your body is parallel to the ground. BUT, if you are unable pull your body all of the way up to the rings or bar in this position you may scale to feet on the ground at an angle that will work for you. When you pull yourself to the bar/rings hands should be a little wider than shoulder width apart (on rings they will be closer and tight to the body). Pull the elbows back and down. Keep your body rigid! SESSION 2 5 SETS of 10 RING/BAR ROWS (SUPINE) 5 SETS of 10 STRAIGHT ARM BAND PULL DOWN / WEIGHTED PULL OVER SUPINE ROWS You may use rings, a bar in a rack, TRX type bands, or tall parallettes. The more parallel your body is to the ground the harder these become and we want you to make these sets of 10 pretty difficult.  Make sure that you start with completely straight arms and pull your body all of the way to the rings/bar/bands at the top with the elbows back.   STRAIGHT ARM BANDED PULL DOWN (OR PULL OVER SUB) For this you can use a gymnastics band attached to the pull up bar, or stretchy bands in like a doorway. You want to step back and hinge at the hips slightly if you need to with both hands inside of the band. Make sure you are in a position that when you put the hands over head that there is a little resistance. Now, you will press DOWN on the band (pulling with the lats) to bring the band to your hips with the arms still straight. Use a band that is doable but that 10 is tough to get through. If the band is TOO thick you won't be able to pull down all of the way.   If you don't have bands: you can do a weighted pull over lying on a bench. You will hold a plate, dumbbell or even medicine ball behind the head lying flat on a box or bench. Keeping the arms straight, bring the weight over the top of the chest. SESSION 3 5 SETS of 10 SECOND CHIN OVER BAR HOLD 5 SETS of 3-5 JUMP AND SLOW LOWER CHIN OVER BAR HOLD This one is pretty self explanatory! If you can't hold the entire 10 seconds at first - that is ok. You will work up to it. The main focus is to make sure your chin is ALL of the way over the bar in the hold. It's usually the last inch or so that people struggle with when trying to get their strict pull up. To get yourself up you will jump or do whatever you need to do to get the chin over. Hands should be just outside of shoulders, palms forward. Pull the elbows down and into your body. Keep your lower body rigid as you hold!   JUMP AND SLOW LOWER For the jump and slow lower we are looking for you to use your legs to assist in getting your chin over the bar. Hands should be a little wider than shoulder width apart, palms forward. Once you jump up - lower yourself as SLOWLY as you can until you are at a full hang position in the bottom. Then without letting go of the bar - jump yourself back up and repeat for 3-5 reps.   NEED GYMNASTICS BANDS???   REP FITNESS HAS YOU COVERED! To find the bands you will need for a few of the options in this program check out Rep Fitness.  Make sure to use the most current discount code we have set up with them.  These can be found on the @streetparkingmembers Instagram (always posted on the first of the month) or on the Members Facebook Group (saved in the announcements). The most common bands for learning pull ups are the Blue, Green, or Purple band! WHAT HAPPENS WHEN PULL UPS COME UP IN A WORKOUT AND I'M STILL WORKING ON THESE PROGRESSIONS?  We encourage you to rotate which scale you choose!  Sometimes you should do jumping/banded with a kipping motion and timing. Sometimes it is still optimal to choose ring rows, especially as they can help increase your pull strength and stamina!    DON'T GET TRAPPED ONLY USING ONE TYPE OF SCALE!