Clap pull-ups
Biceps - Lats
- Perform an explosive pull-up such that you have time to give a clap above the bar and grab it again.
- At first, you can use a bit of body and leg momentum but try to reduce it over time.
Routines
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Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Advanced tucked front lever elevations
Intermediate
Abs ∙ Biceps ∙ Lats ∙ RearDeltoid
Double lunge with burpee and pull-up
Intermediate
Biceps ∙ Abs ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Triceps
Advanced fallen tucked front lever
Intermediate
Abs ∙ Lats
Full hefesto pull with support
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest
Supine pull-ups
Intermediate
Biceps ∙ Lats
