Day 7 of the 12 Days of BADASSNESS
On The Seventh Day of BADASSNESS Travis gave to me…
–> 7 Strict Chest To Bar Pull Ups
So, up to this point if you’ve been keeping up with ALL of the crazy Days of BADASSNESS, you’ll have done…
150 Burpees…
24 Turkish Gets Ups…
18 Snatches…
24 x 20 second Rounds of American Kettlebell Swings (a whole sh*t ton)…
30 Thrusters…
And 6 Hang Squat Cleans.
Not easy, but hey, I’m not here for EASY…
This is about pushing your body to the LIMIT and we’re now over half way through this so let’s keep it rolling!
For the 7th Day of BADASSNESS, I’m adding in the “upper body squat” into the mix.
Better known as The Pull Up.
Not much to say about these other than you should be doing them close to every day.
Not that you should crank out a ton of sets, but you should do at least a few pull ups each day just for good measure.
Like push ups, pull ups should be a BIG staple in your training diet and I can’t agree more with what my old wrestling coach used to say…
“You should eat Pull Ups for breakfast!”
Now, for the top level progression, we’re hitting STRICT Chest To Bar Push Ups.
No kipping crap.
If you’re weak in the pull up, it’s time you get yourself STRONGER.
Check out the video for the details:
Pull Up Tips and Tricks:
- It’s not just about the upper body… Pull Ups are a FULL Body movement
- Want to INCREASE pull up strength and endurance – AVOID going to failure 99% of the time
- Hit your upper body from ALL angles to get stronger, not just one
- Steady progression is key
- Kipping Pull Ups should only be used for PERFORMANCE purposes (for more speed and efficiency) and only after you’ve built the strength to do strict pull ups
Strict Chest To Bar Pull Up Progressions:
Suspended Assisted Pull Ups
Band Assisted Pull Ups
Jumping Negative Pull Ups
Strict Chin Above Bar Pull Ups
Kipping Pull Ups
Strict Chest To Bar Pull Ups
Kipping Chest To Bar Pull Ups
Great Pull Up Assistance Movements:
Recline Rows – ALL Angles
Band Pull Aparts
The Challenge for Day 7 of 12 Days of BADASSNESS:
a) 7 x Strict Chest To Bar Pull Ups
b) 6 x Hang Squat Cleans @ BW (or heaviest weight you can handle with good form and technique)
c) 5 x Thrusters @ heaviest weight you can handle
d) 4 x 20 secs on / 10 secs off Tabata rounds of KB American Swings
e) 3 x Snatch @ BW (or heaviest weight you can handle for a triple)
f) 2 x TGU’s / side @ 70# KB
g) 1 x 25 Burpees
Keep going 110% H.A.M.
Live and Train Aggressive!
PS – For TOTAL Upper Body Domination…
Check out the Warrior Upper Body System.
Not only will you get STRONGER with your pull ups, you’ll gain strength and endurance with your push ups as well as your whole UPPER BODY.
This is the A-Z System for Upper Body Strength, Power, and Total Overall Development.
