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Week 69(Week of 4/22/24)

Week 69(Week of 4/22/24) Day 1: A. Pull Up Clusters @, 1.1.1.1.1.1 x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets. Advanced: Strict Weighted Supinated Pull Up Cluster, 1.1.1.1.1 reps x 4 sets. B1. Seated Cable Pull Downs, 15 reps/each…

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Week 66(Week of 4/1/24)

Week 66(Week of 4/1/24) Day 1: A. Strict Mix Grip Pull Ups @ 30×1, 5-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets. Advanced: Strict Pull Ups Mix Grip Weighted, 3-4 reps x 4 sets. B1. Seated…

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Week 65(Week of 3/25/24)

Week 65(Week of 3/25/24) Day 1: A. TRX Vertical Pull Ups @ 30×1, 8-10 reps x 4 sets, rest 1:30 or Assisted Weighted Pull Machine, 8-12 reps x 4 sets. *Come down every rep, slow and controlled.* Advanced: Weighted Supinated Pull Ups, 6-8 reps…

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Week 64(Week of 3/18/24)

Week 64(Week of 3/18/24) Day 1: A. TRX Vertical Pull Ups @ 30×1, 8-10 reps x 4 sets, rest 1:30 or Assisted Weighted Pull Machine, 8-12 reps x 4 sets. *Come down every rep, slow and controlled.* Advanced: Weighted Supinated Pull Ups, 6-8 reps…

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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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