Week 44 of Training:

Day 1:

A. TRX Vertical Pull-Ups, 10-12 reps @ tempo 0 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets.

B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets.

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

Day 2:

A. TRX Vertical Pull-Ups, 10-12 reps @ tempo 0 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets.

B1. Lat Pull-Down , 10-12 reps x 3 sets, rest 1:30 between sets.

B2. DB Strict Press @ 40×1, 8-10 reps  x 3 sets, rest 1:30 between sets.