Week 54(Week of 1/8/24)

Day 1:

A. TRX Row @ 30×1, 8-10 reps x 4 sets, rest 1:30 or Barbell Row,8-12 reps x 4 sets.

*Come down every rep, slow and controlled.*

Advanced: Pronated Fast Mcgill Pull Ups, 1.1.1.1.1.1.1 x 4 sets, rest 5 seconds in between each rep, rest 1:30 between each set.

B1. Standing Cable Row, 12-15 reps/each way x 4 sets, rest 1:00

B2. DB Hammer 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.  Assisted Weighted Pull Up Machine, 4-6 reps hard, challenging reps x 5 sets.

Advanced: Weighted Supinated Pull Ups, 2-4 reps x 4 sets, rest as needed.

B1. DB Bench Press Knees Flexed @ 90 Degrees @ 30×1, 8-10 reps x 4 sets, rest 1:00

Advanced: Close Grip Bench Press, 4-6 reps x 4 sets, rest 1:00

B2. DB Traditional Curls, @ 30×1, 12-15 reps x 4 sets, rest 1:00