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Week 62(Week of 3/4/24)

Week 62(Week of 3/4/24) Day 1: A. Negative Pull Ups Supinated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30: Advanced: Strict Chest to Bar Pull Ups Cluster, 1.1.1.1.1 x 5 sets, rest 10 seconds in between each rep, rest 1:30 between each set….

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Week 61(Week of 2/26/24)

Week 61(Week of 2/26/24) Day 1: A. Isometric Hold Chin Over Bar, 5-6 seconds each rep @ 30×1, 1.1.1.1.1 x 4 sets, rest 1:30: *Come down every rep, slow and controlled.* Advanced: Weighted Supinated Pull Ups, 1.1.1.1.1.1 x 4 sets, rest 10 seconds in…

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Week 60(Week of 2/19/24)

Week 60(Week of 2/19/24) Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10…

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Week 59(Week of 2/12/24)

Week 59(Week of 2/12/24) Day 1: A. TRX Row @ 30×1, 8-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets. Advanced: Strict Pull Ups Supinated 4-5, 5-6, 6-8, 8-0 reps reps x 4 sets. B1. Standing Cable…

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Week 58(Week of 2/5/24)

Week 58(Week of 2/5/24) Day 1: Advanced: Strict Pull Ups Mix Grip Weighted, 1.1.1.1.1 reps x 4 sets. B1. Standing Cable Rows, 15 reps/each way x 4 sets, rest 1:00 B2. DB Hammer Curls, 15 reps x  4 sets, rest 1:00 + Day 2:…

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Week 57(Week of 1/29/24)

Week 57(Week of 1/29/24) Day 1: Advanced: Strict Weighted Pull Ups Mix Grip, 3-4 reps x 5 sets. B1. Seated Rows, 12-15 reps x 4 sets, rest 1:00 B2. Bicep Board Curls, 15 reps x  4 sets, rest 1:00 C. Bar Muscle Up Practice,…

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Week 56(Week of 1/22/24)

Week 56(Week of 1/22/24) Day 1: A. Assisted Pull Up Machine @ 30×1, 4-5 challenging reps x 4 sets or Banded Pull Ups, 5-6 reps x 4 sets. Advanced: Strict Pull Ups, 4-8 reps x 4 sets. B1. Seated Cable Pull Downs, 12-15 reps/each…

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Week 55(Week of 1/15/24)

Week 55(Week of 1/15/24) Day 1: A. Negative Pull Ups Supinated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30: Advanced: Strict Chest to Bar Pull Ups Cluster, 1.1.1.1.1 x 5 sets, rest 10 seconds in between each rep, rest 1:30 between each set….

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Week 54(Week of 1/8/24)

Week 54(Week of 1/8/24) Day 1: A. TRX Row @ 30×1, 8-10 reps x 4 sets, rest 1:30 or Barbell Row,8-12 reps x 4 sets. *Come down every rep, slow and controlled.* Advanced: Pronated Fast Mcgill Pull Ups, 1.1.1.1.1.1.1 x 4 sets, rest 5…

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