[youtube]http://youtu.be/DhcjGfJq0-o[/youtube]
John walks PAHQ Athlete Dave V. through a “Ballistic Pull Up” that is programmed in today’s DWOD:
Amateur
Complete 5 rounds:
3 Bench Presses (add 2.5 lbs to last workout)
5-7 Ballastic Pull UpsCollegiate & 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.
Tagged: Ballistic Pull Up / CrossFit Football / Movement Demo
AUTHOR
John
John Welbourn is CEO of Power Athlete and host of Power Athlete Radio. He is a 9 year starter and veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition and records his podcast, Power Athlete Radio, every week with over 800 episodes spanning 13 years. You can catch up with John as his personal blog, Talk To Me Johnnie, on social media @johnwelbourn or at Power Athlete Radio.
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