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Want to get stronger on your pull ups? Doesn’t seem like you are getting any stronger with your pull ups? Need to get off of those bands?

Skill to be done after WOD

The Progression towards a full strict pull up. 

1. Lock off and hold at top of pull-up (chin over bar) for 10-20 seconds.

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

2. Lock off at the top of the pull-up and then at various points along the descent.

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

3. Lock off at the top of the pull-up and then perform a slow, controlled negative.

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

4. Work band-assisted pull-ups, starting from a complete dead hang for each rep (no bounce at the bottom between reps).

2-3 sets of 3-5 reps (rest ~2 minutes between sets)
Do this progression two times a week and be smart about your pull-up volume in workouts.