Week 24(Week of 6/5/23)

Day 1:

A. Assisted Pull Up Machine @ 30×1, 5-6 challenging reps x 4 sets or Banded Pull Ups, 5-6 reps x 4 sets.

Advanced: Weighted Pull Ups, 3-4 reps x 4 sets.

B1. Standing Cable 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.  TRX Row, 8-10 reps hard, challenging reps x 4 sets.

Advanced: Strict Pull Up Fast, 1.1.1.1.1.1.1 x 4 sets, rest as needed.

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

Advanced: Close Grip Bench Press, 3-4 reps x 4 sets, rest 1:00

B2. DB Hammer Curls, @ 30×1, 12-15 reps x 4 sets, rest 1:00