Week 3

Day 1:

1. Negative Pull Ups Supinated @ 30×1, 1.1.1.1.1 x 4 sets, rest 1:30:

*Come down every rep, slow and controlled.*

Advanced: Strict Pull Ups, 3.2.1.1.1 x 4 sets, rest 10 seconds in between each rep, rest 1:30 between each set.

B1. Single Arm Half Kneeling Cable Row, 12-15 reps/each way x 4 sets, rest 1:00

B2. DB Zotman 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. Negative Pull Ups Pronated @ 30×1, 1.1.1.1.1 x 5 sets, rest 1:30

*Come down every rep, slow and controlled.*

Advanced: Strict Supinated Chest to Bar Pull Ups Cluster, 1.1.1.1.1 x 5 sets, rest 5-10 seconds between each rep, rest 1:30 between each set.

B1. DB Tate Press @ 30×1, 10-12 reps x 4 sets, rest 1:00

Advanced: Ring Push-Ups, 10-15 reps 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