Week 5(Week of 1/16/23)
Day 1:
- Isometric Hold Chin Over Bar, 3-5 seconds each rep @ 30×1, 1.1.1.1.1 x 4 sets, rest 1:30:
*Come down every rep, slow and controlled.*
Advanced: Strict Fast Bodyweight Pull Ups, 1.1.1.1.1.1 x 4 sets, rest 10 seconds in between each rep, rest 1:30 between each set.
B1. Single Arm Half Kneeling 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 Supinated Pull Ups, 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 Weighted Pull Ups, 1.1.1.1.1 x 5 sets, rest 5-10 seconds between each rep, rest 1:30 between each set.
B1. DB JM Press @ 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. Bicep Board 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