Week 38 of Training:

Day 1:

A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets.

B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets.

B2. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30 between sets.

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Day 2:

A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes.

B1. DB Lat Pull Overs @ 30×1, 8-12 repetitions x 3 sets, rest 1:30

B2. Strict Ring Rows @ 40×1, 8-12 repetitions x 3 sets, rest 1:30.