(Specialty warm-up: 2L, 2R Kettlebell halo + 5/1000 extension)
Overhead positioning diagnostic:
Partial pull-up (outside/ at shoulder width)
Partial chin-up (right at/ just inside shoulder width- neither shoulders nor wrists should feel "tweaked")
50/50 grip pull-up (each side- outside/ at shoulder width)
Kettlebell halo + extension/ Mace extension (2/1000 overhead, arms as straight as they'll go, each rep)
Short, positionally aware sets (no more than 3 x 3-5 reps of each), with each pull starting from a true dead hang. Use to identify strong and weak points moving into the mace lifts, and also to "grease the groove" and open up all necessary positions. This should not be a volume drill, in any way. Spend 5-10 minutes, move well, learn something.
Pull-up/ chin-up: Demand hollow body/ braced neutral position- with head neutral- while hanging from the bar, just as we will n