Positional and mechanical improvement:
Bodyweight movement- phase 1:
Beginner/ Intermediate: Pull-up, push-up, dip, squat, lunge, hollow body position
Advanced: Pull-up + variation, push-up + variation, ring dip, hollow rock, V-up/ V-up + hold
Push-up: Advanced suggestions include plyometric, Hindu push-up, rings.
Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
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 wp-contentropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Then, as quickly as possible:
20 yd. walking inchworm
100 1-arm kettlebell swing @ 35lb. W, 55lb. M
Kettlebell swing: Switch arms as desired- if weight is manageable but challenging, switch early and often. If designated weight breaks position or causes slow, mechanically unsound movement, adjust immediately and continue safely.
And then:
Max duration bar hang
Starting in a double overhand grip, hang as long as you can, switching grips as needed without touching the floor. Beginner/ Intermediate: If set is under :20 sec., repeat and accumulate minimum 1 minute.
Advanced: Mercy killing is 5 minutes.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!