Week 15(Week of 4/3/23)
Day 1:
- 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: Pronated, 4-6 reps or 5-7 reps or 7-10 reps x 4 sets, rest 10 seconds in between each rep, rest 1:30 between each set.
B1. Seated Cable Row Single Arm, 12-15 reps/each way x 4 sets, rest 1:00
B2. DH 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
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Day 2:
A. Negative Mix Grip Ups, 1.1.1 x 5 sets, rest 1:30 or Assisted Weighted Pull Up Machine, 6-8 reps x 5 sets.
Advanced: Weighted Mix Grip Pull Ups, 2-4 reps x 4 sets, rest as needed.
B1. DB Floor Press @ 30×1, 10-12 reps x 4 sets, rest 1:00
Advanced: Bar Dips, 10-12 reps x 4 sets, rest 1:00
B2. DB Zotman 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