Week 17 of Training:

Day 1:

A. Negative Pull Ups @ 30×1, 3-4 repetitions x 3 sets, rest 2 minutes between sets.

B1. DB Bench Tricep Extensions @ 30×1, 8-10 repetitions x 3 sets, rest 1 minute.

B2. DB Powell Raises @ 30×1, 8-10 repetitions/each arm x 3 sets, rest 1 minute.

Day 2:

A. Weighted Negative Pull Ups @ 30×1, 3-4 repetitions x 3 sets, rest 2 minutes between sets.

B1. Strict Ring Rows @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute.

B2. Banded Tricep Extensions @ 20×1, AMRAP 30 seconds x 3 sets, rest 1 minute.