John walks PAHQ Athlete Dave V. through a “Ballistic Pull Up” that is programmed in today’s DWOD:
Complete 5 rounds:
3 Bench Presses (add 2.5 lbs to last workout)
5-7 Ballastic Pull Ups
Collegiate & Professional
Complete the following on the minute for 12 minutes.
3 Close Grip Bench Presses @ 75% of 5 RM from 04/12/2013
3-5 Ballastic Pull Ups
The objective is to violently initiate the ballistic pull up from a dead hang and accelerate through full range of motion.
It is absolutely imperative that you “set” your shoulders (shoulder giRDLe should be retracted and depressed, and remain that way through the whole movement) before you initiate the vertical pull.