Week 26(Week of 6/19/23)

Day 1:

A. Assisted Pull Up Machine @ 30×1, 6-8 challenging reps x 4 sets or Banded Pull Ups, 6-8 reps x 4 sets.

Advanced: Strict Pull Ups, 6-8 reps x 4 sets.

B1. Standing Low Cable Row, 12-15 reps/each way x 4 sets, rest 1:00

B2. Machine 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: Weighted Pronated Pull Ups, 3-4 reps x 4 sets, rest as needed.

B1. DB Seated Arnold Press, 10-12 reps x 4 sets, rest 1:00

Advanced: Strict Press, 6-8 reps x 4 sets, rest 1:00

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