TrainersEye · Session of the Day · Calisthenics · #069

Calisthenics Pull Mastery — Vertical Pull & Lever Rows

Weighted-feel pulling through leverage — typewriters, archers, lever rows, slow negatives · Cycle · Eccentric Overload (4-6 s negatives)

Target ≈ 60 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Wrist, scap & joint priming · 8-10 min

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1	Loaded Wrist Prep Flowany wrist pinch: elevate to fists or parallettes, shorten the lean	2 min flow
2	Thread the Needlescap posterior tilt — chest proud, shoulders away from ears	2 × 10
3	Cossack Squatsteady breathing rhythm	8 + 8

Phase 2 · Inversion & Velocity Ballistics8-10 min · shapes before freestanding · bail practice included

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	1	Crow — knees on shelvesstack it: wrists-elbows-shoulders-hips in one line	4 × 25 s
	2	Broad Jumpskill work fresh — 3-5 crisp reps, walk-away rest	3 × 4

Phase 3 · Primary Relative-Strength Engine18-22 min · straight-arm + pull/push pairing · rest 2-3 min FULL

Time__ : __

1	Typewriter Pull-Up — side to sidepull the bar to the chest, elbows to the hips	4 × 3 · 5-s down
2	Scapular Pull-Upscap posterior tilt — chest proud, shoulders away from ears	3 × 6
3	Dragon Flagknees glued to chest — tighter tuck, shorter lever, cleaner line	3 × 8 s

Progression: Eccentric rule: 4-6 s lowering, zero collapse at the bottom — the negative ends in control or the set is over. Straight-arm eccentrics halve the volume of bent-arm; tendons vote last.

Phase 4 · Structural Density Block12-15 min · mechanical-advantage drop sets · quality to the last rep

Time__ : __

1	Pike Push-Upscap posterior tilt — chest proud, shoulders away from ears	3 × max-2 reps
2	Archer Push-Up5-second negative — fight every centimetre down	3 × 8
3	Shrimp Squatknee travels over the toe — heel down, full depth owned	3 × 8

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Downward Dogsteady breathing rhythm	60 s
2	Pec Stretchsteady breathing rhythm	45 s/side
3	Couch Stretchsteady breathing rhythm	60 s

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Levers are earned centimetre by centimetre — elbows locked on straight-arm work, wrists prepped every session, elevate to fists at any pinch; skill quality ends the set, never failure. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.