Have been doing a lot of tinkering with this before I rolled it out. I don’t have significant data to back this up, but I have enough that I feel comfortable asking a few folks to give it a try and see what happens. Here are the two plans, they can be done separately, but if you suck at both, go ahead and give them both a try.
Intent: Increase the volume under significant load.
Plan: Do these as pre/post-WOD work, not to be done on days when the WOD calls for pullups or if still recovering from a WOD with pullups. All three days shouldn’t be done in less than a week of time.
Scaling: This progression should be good for everybody in the meaty part of the curve. People with significant upperbody weakness or folks that have a good amount of kipping pullups already will need to scale down/up.
3-5 sets x 10 seconds, Flexed Arm Hang
3-5 sets x 5 Negatives, jump up over the bar, slowly lower down to full extension
Kipping pullup practice with band. Don’t work to failure, just trying to encourage good muscle memory. If you need more than a blue band, sub Adrian’s Kipping Pullup progression on this day.
Handstand Pushups Progression
Intent: Increase volume under significant load, increase range of motion.
Plan: Do these as pre/post-WOD work, not to be done on days when the WOD calls for HSPU or significant pushing movements (ring dips, muscle ups, bench, pushups, press, push press, push jerk) or if still recovering from a WOD with significant pushing. All three days shouldn’t be done in less than a week of time.
Scaling: This progression should be good for everybody in the meaty part of the curve. People with significant upperbody weakness or folks that have a good amount of HSPU already will need to scale down/up.
Death by Handstand Pushups (scaled to DB Press).
Select a fairly heavy weight, you shouldn’t be able to get more than 6 rounds your first time through.
Do one DB Press the first minute, two the second, three the third, etc.
Keep track of rounds + additional reps.
3-5 sets x 30 seconds, Handstand Hold
3-5 sets x 5, Negative Handstand Pushups to greater depth.
I usually do two 45lbs plates with an abmat in between (to cushion hitting my head more than anything).
What I’d really appreciate is some volunteers to try this for a month and get me some data. What I need in the comments for each is:
-Current number of max set deadhang pullups
-Current number of max set kipping pullups
-If neither of these apply, max set of pullups with least amount of assistance.
-Current number of max set HSPU (non-kipping, hands just outside shoulders)
-If this doesn’t apply, max single set of DB Press at 55 lbs for guys, 35 lbs for gals (or a “heavy” weight scaled to your level). You can rest the weights on your shoulders, but don’t put them down.
Please post this baseline data to comments, track your compliance on your personal blog, post to comments again in one month so we can consolidate data.
Post questions to comments.