Everyone starts for different reasons. We continue toward a common goal: mastery of strength.

The real pull up by Ido Portal:

1. Start in a slightly wider than shoulder width grip. From a complete hang with shoulder blades elevated, while maintaining locked elbows, depress shoulder blades down and retract them together. Your head should elevate between your shoulders as the lats and scap retractors will ‘engage’.

2. From the position achieved in stage 1 start to pull up by thinking of bringing elbows to your sides. Do not concentrate on the upper arms. You should also avoid concentrating on the load – as research shows one should concentrate on the working muscles in order to achieve optimal activation, even if you are not interested in body building – this is an essential cue for you: concentrate on your lats.

3. Pull all the way up until your lower chest hits the bar with shoulder blades retracted backwards and shoulder rolled behind. The triceps of both arms should make contact with the lats and there should be a slight pause at this position for 1-3 sec. The come down will reverse the process, going down at least in 4 sec to complete hang.

4. Repeat for the required amount of reps.

Warmup
Speed Ladder

3 Sets
10 Downdog Push-ups
10 Cossacks
10 Box Jumps

Power
1-1-1-1-1-1-1
Clean or Snatch

Conditioning
Double Kettlebell Complex
Alternate with Partner
5 Rounds:
5 Push-ups
5 Swings
10 Squats
5 Swings
5 Push-ups