Author / John


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.

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year 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 for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.

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