Positional and mechanical improvement:
Bodyweight movement- phase 1:
Push-up: Advanced suggestions include plyometric, Hindu, rings.
Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Phase 2: “Wolf Brigade Originals”
With the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
30 Elevator sit-up @ minimum 1/4 BW
Position considered, goal is completion of 30 reps using 1/4 bodyweight as a baseline. Movement may be weighted with kettlebell, sandbag, weight vest, bumper plate, medicine ball, or any combination of.
And then, as many rounds as possible in 4 minutes of:
Regardless of scaling needs, insist on full range of motion in all reps.
3 + 2 + 1 = 1 round.
And finally, “Time under tension”:
Max-duration one-arm plank hold (Organized top of push-up)
Brace and/ or balance as needed with non-working arm, and switch arms as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.