Week 7(Week of 1/30/23)

Day 1:

A. Isometric Hold Chin Over Bar, 5-6 seconds each rep @ 30×1, 1.1.1.1.1 x 4 sets, rest 1:30:

*Come down every rep, slow and controlled.*

Advanced: Weighted Supinated 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 Seated 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

+

Day 2:

A. Negative Pronated Pull Ups,  1.1.1.1.1 x 5 sets, rest 1:30

*Chin over bar, hold as long as can, no more than 6 seconds this week.*

Advanced: Strict Pull Ups Fast, 1.1.1.1.1.1.1.1 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: Mountain Skiers, 15 reps x 4 sets, rest 1:00

B2. DB Traditional Curls, @ 30×1, 10 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