{"id":7794,"date":"2019-03-06T21:08:28","date_gmt":"2019-03-07T02:08:28","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=7794"},"modified":"2019-03-06T21:35:52","modified_gmt":"2019-03-07T02:35:52","slug":"tc-pull-up-program","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/tc-pull-up-program\/","title":{"rendered":"TC – Pull-Up Program"},"content":{"rendered":"

If you can currently do 1 or more Strict Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_57810" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pullups<\/a>, Click Here.<\/strong><\/p>\n

If you can currently do no Strict Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_57810" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pullups<\/a>, Click Here.<\/strong><\/p>\n
STRICT PULLUP BUILDER<\/strong><\/h6>\n

WEEK 1<\/span>
\n3x-2 Failure Pullups (Palm Away)<\/a>
\n<\/strong>Stop 2 reps short of not being able to do anymore reps.
\n3×5 Eccentric Pullups (Palm Facing)<\/a>
\n<\/strong>Get above the bar, come down for 3-5 seconds.
\n3×10 Ring Rows
\n<\/strong><\/a>Keep straps vertical<\/em>
\n<\/strong><\/p>\n

WEEK 2<\/span>
\n3x-2 Failure Pullups (Palm Away)<\/a>
\n<\/strong>Stop 2 reps short of not being able to do anymore reps.
\n3×5 Eccentric Pullups (Palm Facing)<\/a>
\n<\/strong>Get above the bar, come down for 3-5 seconds.
\n3×12 Ring Rows
\n<\/strong><\/a>Keep straps vertical<\/em><\/p>\n

WEEK 3<\/span>
\n4x-2 Failure Pullups (Palm Away)<\/a>
\n<\/strong>Stop 2 reps short of not being able to do anymore reps.
\n4×5 Eccentric Pullups (Palm Facing)<\/a>
\n<\/strong>Get above the bar, come down for 3-5 seconds.
\n3×12 Ring Rows
\n<\/strong><\/a>Keep straps vertical<\/em><\/p>\n

WEEK 4<\/span>
\n4x-2 Failure Pullups (Palm Away)<\/a>
\n<\/strong>Stop 2 reps short of not being able to do anymore reps.
\n4×5 Eccentric Pullups (Palm Facing)<\/a>
\n<\/strong>Get above the bar, come down for 3-5 seconds.
\n3×5 DB Rows
\n<\/strong><\/a>Go Very Heavy.<\/em><\/p>\n

WEEK 5<\/span>
\n4x-2 Failure Pullups (Palm Away)<\/a>
\n<\/strong>Stop 2 reps short of not being able to do anymore reps – add weight if possible
\n4×5 Eccentric Pullups (Palm Facing)<\/a>
\n<\/strong>Get above the bar, come down for 3-5 seconds.
\n3×8 DB Rows
\n<\/strong><\/a>Go Very Heavy.<\/em><\/p>\n

WEEK 6<\/span>
\n4x-2 Failure Pullups (Palm Away)<\/a>
\n<\/strong>Stop 2 reps short of not being able to do anymore reps – add weight if possible
\n4×5 Eccentric Pullups (Palm Facing)<\/a>
\n<\/strong>Get above the bar, come down for 3-5 seconds.
\n3×10 DB Rows
\n<\/strong><\/a>Go Very Heavy.<\/em><\/p>\n

\n
GET YOUR FIRST PULLUP BUILDER<\/strong><\/h6>\n

WEEK 1<\/span>
\n3x-2 Failure Pullups with a band (Palm Away)<\/a>
\n<\/strong>We are looking to get roughly 10 reps here, with #10 being pretty difficult and stopping 2 reps short of not being able to do anymore reps.
\n3×3 Eccentric Pullups (Palm Facing)<\/a>
\n<\/strong>Get above the bar, come down for 3-5 seconds.
\n3×10 Ring Rows
\n<\/strong><\/a>Keep straps vertical, bend knees if necessary<\/em><\/p>\n

WEEK 2<\/span>
\n3x-2 Failure Pullups with a band (Palm Away)<\/a>
\n<\/strong>We are looking to get roughly 8 reps here, with #10 being pretty difficult and stopping 2 reps short of not being able to do anymore reps.
\n3×3 Eccentric Pullups (Palm Facing)<\/a>
\n<\/strong>Get above the bar, come down for 3-5 seconds.
\n3×8 Ring Rows
\n<\/strong><\/a>Keep straps vertical, bend knees if necessary<\/em><\/p>\n

WEEK 3<\/span>
\n3x-2 Failure Pullups with a band (Palm Away)<\/a>
\n<\/strong>We are looking to get roughly 6 reps here, with #10 being pretty difficult and stopping 2 reps short of not being able to do anymore reps.
\n3×3 Eccentric Pullups (Palm Facing)<\/a>
\n<\/strong>Get above the bar, come down for 3-5 seconds.
\n3×5 Ring Rows
\n<\/strong><\/a>Keep straps vertical, bend knees if necessary<\/em><\/p>\n

WEEK 4<\/span>
\n4x-2 Failure Pullups with a band (Palm Away)<\/a>
\n<\/strong>We are looking to get roughly 8 reps here, with #10 being pretty difficult and stopping 2 reps short of not being able to do anymore reps.
\n4×3 Eccentric Pullups (Palm Facing)<\/a>
\n<\/strong>Get above the bar, come down for 3-5 seconds.
\n4×10 Ring Rows
\n<\/strong><\/a>Keep straps vertical, bend knees if necessary<\/em><\/p>\n

WEEK 5<\/span>
\n4x-2 Failure Pullups with a band (Palm Away)<\/a>
\n<\/strong>We are looking to get roughly 6 reps here, with #10 being pretty difficult and stopping 2 reps short of not being able to do anymore reps.
\n4×3 Eccentric Pullups (Palm Facing)<\/a>
\n<\/strong>Get above the bar, come down for 3-5 seconds.
\n4×8 Ring Rows
\n<\/strong><\/a>Keep straps vertical, bend knees if necessary<\/em><\/p>\n

WEEK 6<\/span>
\n4x-2 Failure Pullups with a band (Palm Away)<\/a>
\n<\/strong>We are looking to get roughly 4 reps here, with #10 being pretty difficult and stopping 2 reps short of not being able to do anymore reps.
\n4×3 Eccentric Pullups (Palm Facing)<\/a>
\n<\/strong>Get above the bar, come down for 3-5 seconds.
\n4×5 Ring Rows
\n<\/strong><\/a>Keep straps vertical, bend knees if necessary<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

If you can currently do 1 or more Strict Pullups, Click Here. If you can currently do no Strict Pullups, Click Here.<\/p>\n

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":[106],"tags":[],"class_list":["post-7794","post","type-post","status-publish","format-standard","hentry","category-tc-assistance-v2"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7794","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=7794"}],"version-history":[{"count":5,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7794\/revisions"}],"predecessor-version":[{"id":7796,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7794\/revisions\/7796"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=7794"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=7794"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=7794"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}