Positional and mechanical improvement:
Bodyweight movement- phase 1:
Advanced: Pull-up + variation, push-up + variation, ring dip, hollow rock, V-up/ V-up + hold
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.
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.
Then, as quickly as possible:
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.
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.