Week 44 of Training:

Day 1:

A. TRX Vertical Pull Ups, 12-15 reps @ tempo 0 second raising + 9 second lowering x 4 sets, rest 1:30 between sets.

B1.  Standing DB or KB Strict Press Single Arm, 10 reps/each arm x 3 sets, rest 1:30 between sets.

B2. Dead Hang Pronated Grip, 30-40 seconds, rest 20 seconds, 30-40 seconds x 3 sets, rest 1:30 between sets.

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Day 2:

A. TRX Vertical Pull Ups, 12-15 reps @ tempo 0 second raising + 0 second lowering x 4 sets, rest 1:30 between sets.

B1. Lat Pull-Downs, 12 reps x 3 sets, rest 1:30 between sets.

B2. DB Traditional Curls, 10-12 reps x 3 sets, rest 1:30 between sets.