The Second Test

 

Another three months has gone by and it is finally time to test my pull ups out again. In case you missed the last two posts, I challenged myself to go from 19 strict pull ups to 25 in 6 months, but achieved that goal in 3. Rather than move to a different goal altogether, I chose to work hard on my pull ups for another 3 months. My new goal being 30 pull ups.

It turns out 30 pull ups is a lot. I ended up 3 short with 27. And honestly, I couldn't be happier. Before the challenge, 22 was my lifetime PR from way back in 2012 when I was training hard and competing as a regional athlete and very nearly qualifying for the CrossFit Games. It's nice to see that even though training has taken a back seat for the time being, I have still significantly improved certain aspects of my fitness.

The first 3 month block was heavily dedicated to training my pulling through gymnastics progressions. The hinge rows I was working were extremely challenging for me and dramatically improved my pulling ability. Unfortunately for my goal, the next skills in my pulling progressions were not nearly as challenging (this has no relation to their importance for developing a sound base) and I was able to breeze through them without much of a challenge.

This turned out to be a positive. The ring row variations helped to balance my body and improve flexibility. They also allowed me to be rested enough to implement my own training plan to work towards my goal. Having recently began the CCP program with OPEX, my head has been spinning with information. Members of my gym have no doubt noticed a shift in programming over the past few months.

In order to train my endurance I began doing pull ups in clusters, a combination of sets and reps I learned in the program design course. Basically, I broke my pull ups into equal sets and performed them on set rest periods for multiple blocks. An example of one of my final workouts looks like this:

5 Strict pull up every 30s x 5

5 Strict HSPU every 30s x 4

5 Strict pull up every 30s x 5

5 Strict HSPU every 30s x 4

5 Strict pull up every 30s x 5

Now it's on to new goals. The American Open qualifying total is down to 250 kg for 85 kg lifters this year, so I'm lifting hard to try to get myself back up to those numbers before the qualifying deadline. Perhaps this new goal will encourage me to share some quality information a little more often than once every 3 months.