Week 11(Week of 2/27/23)
Day 1:
- Isometric Hold Forehead At Bar, 4-5 seconds each rep @ 30×1, 1.1.1.1.1 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 Pronated Ups, 1.1.1.1.1.1 x 4 sets, rest 10 seconds in between each rep, rest 1:30 between each set.
B1. DB Lat Pull Overs, 12-15 reps x 4 sets, rest 1:00
B2. Machine Curls @ 30×1, 12-15 reps x 4 sets, rest 1:00
C. Bar Muscle Up Practice, 10 minutes-use band to help with motion, and perform banded kipping bar muscle ups
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Day 2:
A. Negative Supinated Pull Ups, 1.1.1 x 5 sets, rest 1:30 or Assisted Weighted Pull Up Machine, 6-8 reps x 5 sets.
Advanced: Strict Pull Ups Weighted, 3-4 reps x 5 sets, rest rest 1:30 between each set.
B1. DB Seated Arnold Press @ 30×1, 10-12 reps x 4 sets, rest 1:00
Advanced: Bar Dips, 10 reps x 4 sets, rest 1:00
B2. DB Hammer Curls, @ 30×1, 12-15 reps x 4 sets, rest 1:00
C. Bar Muscle Up Practice, 10 minutes-use band to help with motion, and perform banded kipping bar muscle ups