Week 4(Week of 1/9/23)

Day 1:

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

*Come down every rep, slow and controlled.*

Advanced: Strict Weighted Pull Ups, 1.1.1.1.1 x 4 sets, rest 10 seconds in between each rep, rest 1:30 between each set.

B1. Single Arm Half Kneeling DB Press 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. Isometric Hold Chin Over Bar,  1.1.1.1.1 x 5 sets, rest 1:30

*Chin over bar, hold as long as can, no more than 5 seconds this week.*

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 Tricep Extensions @ 30×1, 10-12 reps x 4 sets, rest 1:00

Advanced: Single Arm Low Cable Row, 12 reps/each way heavy as can be with good form 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