Street Parking Pull Up Program - Level 3 - Improving Strict and Kipping

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STREET PARKING PULL UP WORK: LEVEL 3

YOU WANT STRONGER PULL UPS?

This pull up accessory program has been put together as something SIMPLE you can add in 3 times per week to help you get stronger in your pull up game! You should have chosen this level if you already can perform kipping and strict pull ups (at least 2-3). The volume of work is low, but will help you build the strength and stamina to improve your pull ups! Simply pick 3 days that are not back to back (like M, W, F or T, Th, S) and add ONE session on each of those days every week! 

The idea is to work this in for 6 weeks, but you can keep it going as long as you would like. Consistency is more important that volume - so make sure you are consistently adding these into your normal training!
 

SESSION 1

  • 10 SETS of 2-5 STRICT PULL UPS
  • 5 SETS OF MAX CHIN OVER BAR HOLD

SETS OF 2-5 STRICT

This is pretty self explanatory. What we are looking for here are unbroken sets.  You don't have to do the same number for all 10 sets. If you start with 4 and by the end can only do 2 - that is fine. At first, you will rest as needed between sets (1-2 minutes). (COMPLETE 10 SETS TOTAL)

As you get stronger you can do this as an EMOM (Every Minute on the Minute) of 3-5 pull ups for 10 minutes.

Make sure each pull up starts in the bottom of the hang and that you get the chin completely over each time. We are looking for palms forward strict pull ups. Hands should be just outside of shoulder width. Keep the body in a rigid position as you pull. Pull your elbows down and into your body.

MAX CHIN OVER BAR HOLD

This is also pretty self explanatory. For this you can pull or jump yourself up to get your chin over the bar. Hold that position for as long as possible. Keep the body rigid. Rest 2 minutes between attempts. (COMPLETE 5 SETS TOTAL)

SESSION 2

  • 5 SETS of 10 SUPINE RING/BAR ROWS
  • 5 SETS of 10 STRAIGHT ARM BANDED PULL DOWN (OR 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

  • 4 SETS of 3 STRICT PULL UP
  • Between each set do a set of kipping 10-15- or 20 pull ups

So this session is more like a little mini workout. You will do 3 strict pull ups. These can be in a set of 3 or in 2-1 or even 1-1-1. Once you complete those 3 strict you will go immediately into 10 kipping pull ups (butterfly or gymnastics kip is fine). After you complete your kipping pull ups you will rest 2 min and then repeat the whole thing. Do 4 total sets.

If you are really pretty strong at pull up already - OR if you start to need a bigger challenge as you go through the 6 weeks of this you may choose to scale this up. You can go up to 15 kipping pull ups between sets, you may go up to 5 strict pull ups, or the ultimate goal is to be able to do 5 strict straight into 20 kipping without even coming off of the bar!


Are you up for the challenge??

 
We encourage all of the Street Parking Members who are about that kipping life to develop the gymnastics kip first.  If you are ONLY about butterflies - we encourage you to work on that gymnastics kip as it will be what helps you when it comes to things like:

TOES TO BAR
BAR MUSCLE UPS
RING MUSCLE UPS

Once you have developed a strong gymnastics kip - butterfly away!  The timing is pretty much the opposite of the gymnastics kip and the requirement of the upper body pull is much higher, but they can be super fast!  Pros and cons to both types!

NEED GYMNASTICS BANDS??


REP FITNESS HAS YOU COVERED!
Most common bands for gymnastics and pull up work are the Blue, Green, or Purple.

Make sure you jot down the most current discount code for Street Parking Members which can be found on the @streetparkingmembers IG (always posted on the first of the month) or on the Street Parking Members Facebook Group (always saved in announcements).