{"id":3020,"date":"2018-08-20T22:00:27","date_gmt":"2018-08-21T02:00:27","guid":{"rendered":"http:\/\/burrstrength.com\/p\/?p=3020"},"modified":"2018-08-21T08:20:14","modified_gmt":"2018-08-21T12:20:14","slug":"program-get-your-first-pullup","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/program-get-your-first-pullup\/","title":{"rendered":"Program: Get your first pullup"},"content":{"rendered":"<div id=\"pl-3020\" class=\"panel-layout\"><div id=\"pg-3020-0\" class=\"panel-grid panel-no-style\"><div id=\"pgc-3020-0-0\" class=\"panel-grid-cell\"><div id=\"panel-3020-0-0-0\" class=\"so-panel widget widget_black-studio-tinymce widget_black_studio_tinymce panel-first-child panel-last-child\" data-index=\"0\"><div class=\"textwidget\"><p><strong>This program is designed for those who have not gotten their first pull-up yet - each section is broke down into a phase you might be in. Not sure exactly where you should be at? Start from the beginning!&nbsp;<\/strong><\/p>\n<p><strong>Complete each workout 2-3x per week, suggestions:<\/strong><br>\nOpen Gym<br>\nReplacement of Assistance of Training Camp<br>\nStay 10-15m after class to practice (Please confirm with Joey)<br>\nHome Gym<\/p>\n<p><em>The workout should only take 10-15m depending on the Level.&nbsp;<\/em><\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/bOhOnD6Hhkg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<\/div><\/div><\/div><\/div><div id=\"pg-3020-1\" class=\"panel-grid panel-no-style\"><div id=\"pgc-3020-1-0\" class=\"panel-grid-cell\"><div id=\"panel-3020-1-0-0\" class=\"so-panel widget widget_black-studio-tinymce widget_black_studio_tinymce panel-first-child panel-last-child\" data-index=\"1\"><div class=\"textwidget\"><h6 style=\"text-align: left;\"><strong>Level A<\/strong><\/h6>\n<p><strong>Planks<br>\n<\/strong>3x15-45s Hold<\/p>\n<p><strong><a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/hollow-rock\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Hollow Rock&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Maintaining the hollow position, rock back and forth as if you were a smooth boat.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_81372&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/CFixZf7qDWI?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Hollow Rocks<\/a><br>\n<\/strong>3x10-20 (Can't rock yet? Just hold the position)<\/p>\n<p><strong><a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/ring-rows\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Ring Rows&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Hang directly beneath the rings with the straps vertical. Pull your chest to the rings with feet on ground. Straight legs is harder, bent legs is easier.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_56983&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/Ww4LatOxWvU?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Ring Rows<\/a><br>\n<\/strong>3x10-15 (Keep your legs as straight as you can manage)<\/p>\n<p><strong>&rarr; When am I ready for the next Level:<\/strong> When you can complete all 3 rounds at the hardest difficulty with near perfect form.<br>\n3x45s <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Plank&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_96127&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Plank<\/a><br>\n3x20 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/hollow-rock\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Hollow Rock&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Maintaining the hollow position, rock back and forth as if you were a smooth boat.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_81372&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/CFixZf7qDWI?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Hollow Rocks<\/a><br>\n3x15 Straight Leg Rows<\/p>\n<hr>\n<h6 style=\"text-align: left;\"><strong>Level B<\/strong><\/h6>\n<p><strong><a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/hollow-rock\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Hollow Rock&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Maintaining the hollow position, rock back and forth as if you were a smooth boat.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_81372&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/CFixZf7qDWI?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Hollow Rocks<\/a><br>\n<\/strong>3x10-20<\/p>\n<p><strong>Knee <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pullups<\/a><br>\n<\/strong>3x5-10<\/p>\n<p><strong><a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/ring-rows\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Ring Rows&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Hang directly beneath the rings with the straps vertical. Pull your chest to the rings with feet on ground. Straight legs is harder, bent legs is easier.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_56983&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/Ww4LatOxWvU?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Ring Rows<\/a><br>\n<\/strong>3x10-15 (Keep your legs as straight as you can manage)<\/p>\n<p><strong>&rarr; When am I ready for the next Level:<\/strong> When you can complete all 3 rounds at the hardest difficulty with near perfect form.<br>\n3x20 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/hollow-rock\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Hollow Rock&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Maintaining the hollow position, rock back and forth as if you were a smooth boat.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_81372&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/CFixZf7qDWI?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Hollow Rocks<\/a><br>\n3x10 Knee <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pullups<\/a><br>\n3x15 Straight Leg Rows<\/p>\n<hr>\n<h6 style=\"text-align: left;\"><strong>Level C<\/strong><\/h6>\n<p><strong><a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/hollow-rock\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Hollow Rock&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Maintaining the hollow position, rock back and forth as if you were a smooth boat.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_81372&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/CFixZf7qDWI?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Hollow Rocks<\/a><br>\n<\/strong>3x10-20<\/p>\n<p><strong>Knee <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pullups<\/a> with feet off on the lower<br>\n<\/strong>3x5-10<\/p>\n<p><strong><a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/ring-rows\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Ring Rows&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Hang directly beneath the rings with the straps vertical. Pull your chest to the rings with feet on ground. Straight legs is harder, bent legs is easier.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_56983&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/Ww4LatOxWvU?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Ring Rows<\/a><br>\n<\/strong>3x10-15 (Legs should be straight by this point)<\/p>\n<p><strong>&rarr; When am I ready for the next Level:<\/strong> When you can complete all 3 rounds at the hardest difficulty with near perfect form.<br>\n3x20 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/hollow-rock\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Hollow Rock&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Maintaining the hollow position, rock back and forth as if you were a smooth boat.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_81372&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/CFixZf7qDWI?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Hollow Rocks<\/a><br>\n3x10 Knee <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pullups<\/a> with feet off on the lower<br>\n3x15 Straight Leg Rows<\/p>\n<hr>\n<h6 style=\"text-align: left;\"><strong>Level D<\/strong><\/h6>\n<p><strong><a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/hollow-rock\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Hollow Rock&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Maintaining the hollow position, rock back and forth as if you were a smooth boat.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_81372&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/CFixZf7qDWI?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Hollow Rocks<\/a><br>\n<\/strong>3x10-20<\/p>\n<p><strong>Knee <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pullups<\/a> with feet off on the lower<br>\n<\/strong>3x8-12<\/p>\n<p><strong>Band Pull-Up<br>\n<\/strong>3x5-8 (Use a weak band - this should be difficult - black or purple)<\/p>\n<p><strong>Hollow Bar Holds<br>\n<\/strong>3x10-20s<\/p>\n<p><strong>&rarr; When am I ready for the next Level:<\/strong> When you can complete all 3 rounds at the hardest difficulty with near perfect form.<br>\n3x20 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/hollow-rock\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Hollow Rock&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Maintaining the hollow position, rock back and forth as if you were a smooth boat.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_81372&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/CFixZf7qDWI?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Hollow Rocks<\/a><br>\n3x12 Knee <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pullups<\/a> with feet off on the lower<br>\n3x8 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pullups<\/a> with a black band.<br>\n3x20s Hollow Bar Holds<\/p>\n<hr>\n<h6 style=\"text-align: left;\"><strong>Level E<\/strong><\/h6>\n<p><strong>Knee <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pullups<\/a> with feet off on the lower<br>\n<\/strong>3x8-12<\/p>\n<p><strong>Band Pull-Up<br>\n<\/strong>3x3-5 (Use a VERY weak band - this should be extremely difficult - red or small blue)<\/p>\n<p><strong>Eccentric <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pullups<\/a><br>\n<\/strong>3x3-5 (3-5s Lower)<\/p>\n<p><strong>Hollow Bar Holds<br>\n<\/strong>3x10-20s<\/p>\n<p><strong>&rarr; When am I ready for the next Level:<\/strong> When you can complete a pull-up! That simple &#128578;<\/p>\n<hr>\n<blockquote>\n<h6 style=\"text-align: left;\"><strong>By this point - you should be able to complete your first pull-up without assistance, perhaps sooner! Then Level E! Once you have reached this point, you should look into our Program for completing More Pullups (COMING SOON).<\/strong><\/h6>\n<\/blockquote>\n<\/div><\/div><\/div><div id=\"pgc-3020-1-1\" class=\"panel-grid-cell\"><div id=\"panel-3020-1-1-0\" class=\"so-panel widget widget_black-studio-tinymce widget_black_studio_tinymce panel-first-child panel-last-child\" data-index=\"2\"><div class=\"textwidget\"><h6 style=\"text-align: left;\"><strong>A Few Things to think about<\/strong><\/h6>\n<p><strong>&rarr; Keep your head neutral during all movements.<\/strong><\/p>\n<p><strong>&rarr; When doing any <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">pullup<\/a> variation, bring your chin above the bar, do NOT reach with it with your chin.<\/strong><\/p>\n<p><strong>&rarr; Pull your elbows to your pockets and the bar to your collar bone.<\/strong><\/p>\n<hr>\n<h6 style=\"text-align: left;\"><strong>Joey's Brain<\/strong><\/h6>\n<p><strong>&rarr; <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pullups<\/a> have a direct correlation with your sprint speed (More <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">pullups<\/a> = faster sprinting)<\/strong><\/p>\n<p><strong>&rarr; When done correctly, <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">pullups<\/a> will crush your core.<\/strong><\/p>\n<p><strong>&rarr; Want to build some big arms? <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pullup\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Pullup&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Grabbing a bar, pull your chin over the bar.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15514&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">Pullups<\/a> are one of the ways to them.<\/strong><\/p>\n<p><strong>&rarr; Rotate your grip between over hand, overhand no thumbs and palms facing to work different weaknesses. Each works your body slightly different!<\/strong><\/p>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>This program is designed for those who have not gotten their first pull-up yet &#8211; each section is broke down into a<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/program-get-your-first-pullup\/\">Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[84],"tags":[],"class_list":["post-3020","post","type-post","status-publish","format-standard","hentry","category-programs"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3020","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=3020"}],"version-history":[{"count":21,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3020\/revisions"}],"predecessor-version":[{"id":3046,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3020\/revisions\/3046"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=3020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=3020"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=3020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}