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.
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.
Then, choose 2 movements practiced above:
Perform 3 minutes of 3 reps + 3 breaths rest
Take 1 minute rest between the 3 minute sets. Be attentive to the details, scale as needed, and note sets completed.