Blog | Crossfit-TNT | St. Charles, MO

From the Blog

Chris Spealler, South West

Oscar’s Training Article – How To Get Pull-ups

“Operation chin over bar”

Goal: Be able to perform pull-ups

Time frame: 8 weeks

Targeted weakness:

  • Improve strength to bodyweight ratio
  • Grip strength
  • Arm strength (biceps brachii, brachialis)
  • Back strength (latissimus dorsi)

*Eccentric pull-ups – If you start to loose control (for example 3 seconds down becomes 1 sec down) then the set and and exercise is over. Take this advice and spare yourself from excessive soreness. If you can not control the descent use some assistance. Rest as needed in between sets.

*Warming-up – Make sure your shoulders are warm and ready to go before starting any of the workouts. Every warm-up should start with some swing practice. Going from the hollow body position to superman position is the foundation and it needs to be controlled fully. Make sure it’s done with straight arms, tight abs, feet together, and toes pointed. Do not attempt pull-ups when practicing the basic swing. Try doing some rowing, arm swings, shoulder prehab exercises, PVC passthroughs, Windmills and etc.

*If the WOD or skill has pull-ups/ring-rows in it then skip the assigned pull-up work for that day. Less is more.

*Rest as needed in between the sets. This is strength work, not conditioning.

*Banded lat pull-downs – https://www.youtube.com/watch?v=rbOsJ9w3Eg4&list=UUX6WTU2mv2gXCf64fE5rFPA

*Lying rope pull-up – https://www.youtube.com/watch?v=6R-G_bcvA7o

*Keep close track of weights, reps, time, and assistance. Be detailed and focus. Have purpose in your training.

*If the Monday, Wednesday and Friday set up does not work for you feel free to switch it up for example Mon-Thu-Sat or etc.

Week 1 Monday Wednesday Friday
- 5×3 Eccentric Pull-ups 2-3 sec count going down
- 2×12 Dumbell Rows @ mod weight
- 5x100ft Farmers walk AHAP (As Heavy as Possible)
- 2×20 Banded lat-pulldowns
- 2×12 Dumbell curls
- 2×12 Assisted pull-ups
- 2×12 Ring rows @ challenging angle
Week 2 Monday Wednesday Friday
- 5×3 Eccentric Pull-ups @ 1sec slower than last week
- 2×12 Barbell rows @ mod weight
- 3x Max hold on pull-up bar
- 2×12 barbell curls
- Death by Pull-ups (min1 perform 1 rep, min 2 perform 2 reps…. goal is 6-10min, use assistance)
Week 3 Monday Wednesday Friday
- 5×3 Eccentric Pull-ups @ 1sec slower than last week
- 2×12 Evil wheels
- 4×15 KBS (russian) @ AHAP
- 2×10 Hammer curls (neutral hand)
- 2×10 Pull-ups @ as little assistance as possible
- 2×10 Ring rows with 2 sec pause at the top
Week 4 – Deload Monday Wednesday Friday
- 2×12 Ring rows - 1x Max hold on pull-up bar - 40 Jumping pull-ups for time (goal is sub 2 min, scale accordingly)
Week 5 Monday Wednesday Friday
- 6×3 Eccentric Pull-ups @ 4sec going down - 3×8 Bent over rows
- 3×12 Barbell curls alternating with 3×20 banded lat pull-downs
- 6×5 Assisted pull-ups with different grips (Regular, chin-up, mixed, mixed, wide, and narrow)
Week 6 Monday Wednesday Friday
- 2x Ring row drop-set (Pick a challenging angle for ring rows. perform as many reps as possible. Once failure is reached back up and decrease the angle. Immdeiately perform one more set of max reps) - 5x100ft Farmers walk AHAP (As Heavy as Possible)
- 2×25 Banded lat-pulldowns
- 3×8 Dumbell curls (ea. arm)
- 6×5 Assisted pull-ups with different grips (less assistance than last week)
Week 7 Monday Wednesday Friday
- 3×3 Eccentric pull-ups as slow as possible
- 1x Ring row drop set
- 1x Max hold on pull-up bar
- 5×6 DB Rows
- 3×10 Hammer curls
- 2×30 Lat pull-downs
- 8×3 Lying rope climbs @ challenging angle
Week 8 – Taper Monday Wednesday Friday
3×1 Eccentric pull-ups @ 105-110% BW (wear a vest or use a dumbbell, as slow as possible) Rest day 1x Max effort pull-ups

Spealler’s Quest for 100 pull-ups: https://www.youtube.com/watch?v=XPzAy3Kkj3E

Oscar Isacsson, CSCS, USAW-1
CrossFit TNT Coach

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thanksgiving

THANKSGIVING WOD

CHIPPER 
30 MINUTES
2, 4, 6, 8… REPS of: 
box overs
push ups
kb swings
wall balls
deadlift to power clean to squat clean 

RX 
24/20
55/35
20/14 10ft
95/65

INT 
20/16
45/30
16/13 10ft
85/55


SCALED 
16/12
40/25 or lower
16/13 9ft
75/45

 
Post results to comments (include scaling notes).

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ANNOUNCEMENTS!

ATTENTION MEMBERS!
Due to the Level 1 Certification being hosted at Crossfit TNT this weekend, there are some slight changes to the schedule.  Rehab will be a SWIM WOD, at the St. Peters Rec Plex at 8:30 a.m.   Adult members, teens, and kids are welcome to join!  This is an awesome opportunity to get your swim on in November!  Sign up in mind body so we can get a head count.

The Sunday 4pm group class is also pushed back to 5:00 pm this weekendwith Team Training to follow!

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WOD & SKILL

SKILL
3 MINUTES to FIND:
max reps Wall Climbs

WOD
20 MINUTES to FIND: 
1 Rep MAX Back Squat

CASH OUT
3 1/2 MINUTES to FIND: 
max reps Back Squat
50% of your 1 rep max

Post results to comments (include scaling notes).    

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SONY DSC

BABYSITTING OPPORTUNITY!

Hey everyone, we need a babysitter that is available to babysit on Mondays and Tuesday from 5-7PM. They earn $3 cash/hour for every child they watch.  If you become a babysitter, you also get a free membership for group classes! If you are interested or know someone that is interested, please call 636-724-6464 or email kristina@crossfit-tnt.com.

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DSC_0818

WOD & SKILL

SKILL
3 MINUTES to FIND: 

max reps Ab Mat Sit Ups

WOD
20 MINUTES to FIND:

1 Rep MAX Power Snatch

CASH OUT
3 1/2 MINUTES to FIND: 
max reps Power Snatch
50% of your 1 rep max


Post results to comments (include scaling notes).

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BLACK FRIDAY DEAL!

Have you been wanting to get the AWESOME Ogar Strong shoes?  The time has come!  In spirit of Black Friday, Crossfit TNT will be offering an awesome discount.  The Reebok Ogar Strong shoes are going to be on sale for just $100 Wednesday 11/26 through Saturday 11/29!   Don’t let this opportunity pass by, stop into TNT to make sure you get your pair!

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WOD & SKILL

SKILL
3 MINUTES to FIND:
max reps box jumps (games standard)

WOD
20 MINUTES to FIND:
1 Rep MAX Push Press

CASH OUT
3 1/2 MINUTES to FIND:
MAX REPS Push Press
*50% of your 1 rep max


Post results to comments (include scaling notes).

 

 

 

 

 

 

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H4H

HEROES FOR HAITI

 

WOD
10 MINUTES AMRAP
1000 meter row
100 wall balls

RX
#20/14 (10ft/9ft)
As many reps as possible of muscle ups in the remaining time

INT
#16/14 (10ft/9ft)
CTB in remaining time

SCALED
#14/13 (10ft)
Pull Ups in remaining time

Post results to comments (include scaling notes).

 

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REHAB SATURDAY

SKILL
3 MINUTES to FIND:

max reps strict pull ups

WOD
20 MINUTES to FIND:
1 Rep MAX power clean

CASH OUT:
3 1/2 MINUTES to FIND:
MAX REPS power clean

 

Post results to comments (include scaling notes).

 

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