Week 20(Week of 5/8/23)

Day 1:

A. TRX Row @ 30×1, 8-10 reps x 4 sets or TRX Vertical Pull Ups, 8-10 reps x 4 sets.

*Come down every rep, slow and controlled.*

Advanced: Mix Grip Weighted Pull Ups Clusters, 1.1.1.1 x 4 sets, rest 5 seconds in between each rep, rest 1:30 between each set.

B1. Standing Cable Pull Rows, 12-15 reps/each way 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

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Day 2:

A.  Assisted Weighted Pull Up Machine, 6-8 reps hard, challenging reps x 4 sets.

Advanced: Cluster Fall Pull Ups, 1.1.1.1.1.1.1 reps x 4 sets, rest as needed.

These are meant for assistance for strength upper body pulling and  for develop speed

B1. DB Bench Press Knees Flexed @ 90 Degrees @ 30×1, 8-10 reps x 4 sets, rest 1:00

Advanced: Close Grip Bench Press, 3-5 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