Week 29 of Training:
Day 1:
A. Negative Pull Ups @ 30×1 or Weighted Negative Pull ups @ 20×1, 2-3 reps x 3 sets, rest 1:30 between sets.
B1. DB External Rotationas, 8-10 reps x 3 sets, rest 1:30 between sets.
B2. Plank Holds x 20-30 seconds x 3 sets, rest 1:30 between sets.
 
Day 2:
A. Strict Ring Rows @ 30×0, 6-8 reps x 3 sets, rest 2 minutes. If you are strong enough raise feet on box.
B1. DB Powell Raises, 30×1, 8-10 reps x 3 sets, rest 1:30
B2. DB Bench Press @ 30×0, 6-8 repetitions x 3 sets, rest 1:30.