This is optional GORILLACORN GAINZ specialization content for highly-motivated TDBJ members.
Month 1 (or Wave 1) of the Q3 Pushups & Pullups Specialization plan focuses on a superset of the following 2 movements performed back-to-back:
Slow Concentric Pushups
Slow Concentric Pullups
Rest 30-60 seconds between moves. Rest 3-5+ minutes between supersets. Please download the companion PDF...
This is the companion PDF of the training plan for this month's specialization work.