Many thanks to everyone that came out for MVMNT 101!

Mario noted that this hypertrophy cycle isn’t pullup heavy during 101. If the pullup is something you struggle with, you need to consistently keep working on them. Here are some tips from Max Shank, Senior RKC. 

Note that the movement is like a closing jackknife. You initiate the movement by opening the joint angle and finish the movement by engaging the abs and strongly closing everything back together. Every video I’ve ever seen of anyone doing a one arm chinup follows this basic rhythm of opening and closing.

If your shoulder mobility sucks, you are working against gravity, and the residual tension of your muscles. Fix it by mobilizing the pecs, shoulders, and thoracic spine so you can own that top position.

Warmup
Dynamic Athletic Movement

3 Rounds
10 Downdog Push-ups
10 Kettlebell Swings

Lift
Levels 2-4
8 x 6
Deadlift

Sets across. There are 8 work sets, ALL to be done at the same weight. If you nailed the all the sets last week, add 3-5% (round DOWN to the nearest 5# increment) this time. Rest no more than 120 seconds between sets. NO TOUCH AND GO REPS–pause at the bottom and reset your start position every rep.

Level 1
5 x 5
Barbell Deadlift Practice (increase weight each set, maintain optimal form)

Level 0
10 x 6
Kettlebell Deadlifts (single or double)

Conditioning
6-8x NFT

20 Yd HEAVY Sled Push
12 Kettlebell Chainsaw Rows per arm