Week 3 of Training: Day 1: A. Negative Pull Ups Cluster @ 31×1, 1.1.1.1 x 4 sets, rest as needed B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1 minute. B2. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute. Day...
Read moreWeek 2 of Training: Day 1: A. Strict Banded Pull Ups or Regular Pronated Strict Pull Ups Cluster, 1.1.1.1.1 x 4 sets, rest 2 minutes. B1. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets B2. Plank Holds on Elbows...
Read moreDay 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull ups @ 20×1, 2-3 reps x 3 sets, rest 1:30 between sets. B1. Barbell Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets. B2. Plank Holds x 20-30 seconds x 3 sets...
Read moreWeek 25 of Training: Day 1: A. TRX Vertical Pull Ups, 12-15 reps @ tempo 0 second raising + 9 second lowering x 4 sets, rest 1:30 between sets. B1. Standing DB or KB Strict Press Single Arm, 10 reps/each arm x 3 sets, rest 1:30 between...
Read moreWeek 24 of Training: Day 1: A. TRX Row, 12-15 reps @ tempo 0 second raising + 9 second lowering x 4 sets, rest 1:30 between sets. B1. Tall Kneeling DB or KB Strict Press Single Arm, 10 reps/each arm x 3 sets, rest 1:30 between sets...
Read moreWeek 23 of Training: Day 1: A. TRX Row, 10-12 reps @ tempo 0 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets. B1. Half Kneeling DB or KB Strict Press Single Arm, 8 reps/each arm x 3 sets, rest 1:30 between sets. B2. Dead...
Read moreWeek 22 of Training: Day 1: A. TRX Vertical Pull-Ups, 10-12 reps @ tempo 0 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets. B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. Dead Hang...
Read more