Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).
Pull-up/ Mixed grip:
Perform 40 total reps of the most challenging variation possible in 3-4 rep sets. Rest as needed, and insist on full range of motion and proper mechanics in each rep. If available, vary implement in at least a few sets.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
1-arm 360: If this movement is foreign, or clunky, adjust to light kettlebell halo (max 25lb. W, 35lb. M)
And then, “Time under tension”:
10 rounds of:
Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
Photo: Gavin Van Vlack, Musashi, and Greg Walsh. The excellent Physical Culture Collective in Brooklyn, NY, and iconic hardcore band Burn are just a few of the stand-out endeavors Gavin has spearheaded. Proud to have him as a supporter of Wolf Brigade.