15-12-9 Shoulder Press (1 Min.
between sets) and/or skill work for the kipping pull up.
With a continuously running clock do one pull-up the first
minute, two pull-ups the second minute, three pull-ups the third
minute… continuing as long as you are able.
Use as many sets each
minute as needed.
Photo: The guys that worked me over and built me up this weekend: John Welbourn, 10 year NFL veteran and founder of CF Football; Raphael Ruiz, the most impressive speed and agility coach in the country; and Max Monfort, world class weightlifter who we'll probably see in London in 2012. Thanks guys, you taught me a lot and made me realize how much more there is to learn.