September Pull-up Challenge

For the month of September, we will be issuing a challenge a little different than the monthly challenges we have presented in the past.  

September’s challenge: Improve your Pull-ups!
Instead of challenging you to add X amount of Y’s for everyday of the month, we will embark upon on a four week/four day a week pull-up program that is guaranteed to improve your pull-up strength.
Four days a week (M-Tu-W-F) we will be posting some extra work that you may do before or after class to our daily WOD blog.  It will not take long, however you must be self motivated to dedicate yourself to do 100% of the work! If you keep up with the program we are confident you will see results.
This is a program that is adapted from Chris Strouds Pull-up Progression Program for CrossFit (chrisstroud.net).
The program consists of five “Phases.”  Before you start the program, you must know which phase you fall under.  You will follow the plan for that phase until you progress to the next phase or until the month long challenge ends. 
 
Phase 1
Current Ability: 0 strict pull ups
Goal: 1 strict pull up
Objective: Strengthening muscles involved in completing a pull up. Primarily the lats, biceps, rhomboids, and various muscles in the shoulder.
Move to Phase 2 once you can complete 3 strict pull-ups in one minute.
Phase 2
Current Ability: 1 strict pull up at any time consistently
Goal: 5 strict pull ups in a row with no kip
Objectives: Every week do more pull ups than the last. Develop a good technique for kipping. Become stronger in the hollow rock position.
Phase 3
Current Ability: set of 5 strict pull ups at any time consistently
Goal: Men – 10 strict and 20 kipping pull ups in a row, Women – 7 strict and 15 kipping pull ups in a row
*Phase 3 challenge – both men/women able to string together a few butterflys
Objectives: Develop stamina for higher reps.
Phase 4
Current Ability: Men – 10 strict and 20 kipping pull ups unbroken. Women – 7 strict and 15 kipping pull ups unbroken. Both men/women able to string together a few butterfly pull ups.
Goal: Men – 40 butterfly pull ups. Women – 30 butterfly pull ups
Objectives: Build pull up capacity.
Phase 5
Current Ability: Men – 40 unbroken butterfly pull ups. Women – 30 unbroken butterfly pull ups.
Goal: Men – 100 pull ups in under 4 minutes. Women – 100 pull ups in under 5 minutes.
Objectives: Capacity, volume, efficiency, and consistency