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.
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.
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