Week 24 of Training:

Day 1

A. Negative Weighted Pronated Pull Ups Cluster, 1.1.1.1 x 4 sets, rest as needed

B1. DB Upright Row @ 30×1, 8-10 reps heavy x 3 sets, rest 30 seconds.

B2. DB Standing Press @ 30×1, 8-10 reps heavy x 3 sets, rest 30 seconds.

Day 2

A. Negative Weighted Supinated Pull Ups Cluster, 1.1.1.1 x 4 sets, rest as needed.

B1. Strict Ring Rows @ 40×1, 8-10 reps x 3 sets, rest 1 minute.

B2. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute.