"Heavy Overhead"

Weekly Challenge: Spend 5-10 minutes each day working on your Kipping Pull Ups. This is how you will get better at these!! Constant improvemnt is the key and this will pave the path to the Strict Pull Up. If you have any questions make sure to ask your trainer!!
— Mitch Bowers
Pull Ups.jpg

Warm Up (Flight Simulator):

  • Plank Shoulder Tap (10,20,30,40,50)
  • Hollow Body Hold (50,40,30,20,10 sec)
    * Switch back and forth between sets *

Then...

2 Rounds (10 Reps Each):

  • Press w/PVC
  • Pass Thrus

Strength (5RM):

  • Push Press
    * In 6 or fewer sets, find your heaviest 5 *

Met-Con (5 Rounds):

  • 18 Overhead Walking Lunges (25/10 Plate)(9/9)
  • 18 Russian Twist (9/9)
  • 18 Kb Swings (53/35)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Bilateral Shoulder Flexion
  • Chest Opener
  • Lizard Pose
  • Pigeon Pose
  • Front Fold
  • Triangle
  • Foam Roll