Monday

19
Jun

Monday

Luke, a member of On Ramp 17.6, is shown the kipping pull-up progression by Coach Shaun on the box

Level 3:
After specific warmup for each barbell movement, build to the heaviest set of 3 you can for each lift, taking ~10 min on each individual piece. Goal would be 85%+ of 1rm on each lift for a triple.
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

Level 2:
After specific warmup for each barbell movement, build to a moderate but manageable weight you can for each lift using the same weight across each set, taking ~10 min on each individual piece. Goal would be 70-75% of 1rm across for each lift.
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

Level 1:
After specific warmup for each barbell movement, build to a light-moderate but manageable weight you can for each lift using the same weight across each set based on feel. Goal is to get comfortable with load on the bar and make sure you are drilling the movement with good positions and building confidence with the barbell.
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps