I’ve been crossfitting over a year now. Can nail a lot of things, not very strong but recent copy of Starting Strength, good weights, attention to form and other things have been showing dramatic improvement.
I weigh 215 and I’m 6’2” tall. Since crossfitting and paleo I dropped pounds then went back to 215 and have held it there. I’ve gotten ripped physically.
I can not do a single dead hang pull up and kipping causes me to slip off the bar when coming down most of the time. I’ve been working very hard at getting a pull up and had a goal of 20 unassisted by the end of the year but I’m still not at a single one.
I’ve got bands made from surgical tubing, a good pull up bar but the frustration I have had with this exercise is unbelievable.
I know every single possible progression. On most workouts I start off trying to get a single pull up completed then shift to an assist for the remaining ones. I can do multiple negatives though not with weight. I have a good bar in the garage as part of my rack, decent plyo boxes, plenty of surgical tubing bands and a makeshift weight vest using an old backpack.
I’m frustrated because after a year I’m still not able to jump to a bar and do a pull up and the good measuring WOD’s are impossible to Rx without a pull up kipping or otherwise.
My kipping causes a huge amount of force on the way down practially causing a playground to shake if I’m at the park.
I don’t have access to a gravitron which at this point might be my remaining hope.
Any suggestions for a progression of workouts to get to a set of 20 pull ups starting with a dead hang would be appreciated as this is really important to my fitness goals.