I have been doing a 100 day pull up challenge which has worked for me. One of the affiliates here in Australia started it and I got on board. Pull ups have always been a weak exercise for me and I thought this challenge was a great way to concentrate on a movement, which was weak, and improve. The challenge is 1 p/up day 1, 2 p/up day 2, 3 p/up day 3 and so on. The rules were…the p/ups could be done as part of a WOD (example CINDY) or done seperately. If p/ups were missed for one day then they had to be made up the next day along with that days p/ups (not very good when you miss day 80 and have to add that to day 81). If you do more p/ups in a WOD than was prescribed for that day the excess does not carry over.
Basically prior to starting this I was able to do a max of 6 to 8 p/ups in a row. I found my grip strength was very weak and I was gassed very quickly. WODS like CINDY, HELEN and NICOLE all suffered due to my inability to perform well in p/ups.
Since the challenge I can easily push out regular sets of 15 p/ups(unbroken) in WODS. My times in the mentioned WODS have all drastrically dropped and I can say that p/ups, once something that I hated, are a part of my WODS that I look forward to now. My grip strength is now really good and this is transferring through to some of the O lifts. WODS with 100 or more p/ups are now something that I can get through doing high reps all the way through.
I found that constant practice has improved my p/ups. I was doing some of the p/ups as part of a warm up and others at differing parts of the day. When you get to day 50 and up it becomes a real mind over matter deal. It worked for me….food for thought.