Blog | Coaching | Programming MOVEMENT DEMO: BALLISTIC PULL UP

Author / Luke Summers

[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 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.

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Tagged: Ballistic Pull Up / CrossFit Football / Movement Demo

AUTHOR

Luke Summers

I am the COO of Power Athlete, co-host of Power Athlete Radio, and a Power Athlete Coach. I've been coaching athletes, training clients, and educating 1,000s of coaches around the globe since 2007. I'm a lifelong multisport athlete, but my focus was football up through college where a neck injury forced me to hang it up.

Now I'm a stickler for productivity, and have a burning desire to empower athletes, coaches, and every day people who are striving to be better versions of themselves.