Week 21 of Training:
Day 1:
A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets.
B1. DB Seated Single Arm Press, 10/each side x 3 sets, rest 1 minute between sets.
B2. DB External Rotations, 8/each arm x 3 sets, rest 1 minute between sets.
B3. AMRAP Sit-Ups Weighted, 20 reps x 3 sets, rest 1 minute between sets.
 
Day 2:
A. Negative Pull Ups @ 40×0 or Weighted Negative Pull Ups @ 40×0, 2-3 reps x 3 sets, rest 1:30 between sets.
B1. DB Single Arm Bench Press, 12 reps/each arm x 4 sets, rest 1 minute between sets.
B2. DB Powell Raises, 10 reps/each arm x 4 sets, rest 1 minute between sets.