(Photo: We must remain discerning as to what enters, because we can’t always control what stays.)
25 Pull-up
Scale to full ability, and demand- at minimum- full range of motion. If you’re good at pull-up, improve by… making yourself better.
Then, kettlebell complex skill work:
Construct three sensible, cohesive 3-movement kettlebell complexes
Perform each multiple times at a base weight, with both arms as wp-contentropriate, and then add weight until one of the movements/ positions breaks or fails.
Then, take note of what did, and why. We always want to identify and improve the weakest link in the chain, and often, once basic mechanics and the why the fuck we’re doing it in the first place are established, combining the links will help sort out the weakest one.
If the kettlebell complex idea is new to you, or doesn’t make sense, please visit here:
Kettlebell complexes!
And then, “Time under tension”:
5 minutes Airdyne @ 30-40% of max RPM
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!