Week 1 of Training:

Day 1:

A. Negative Pull Ups Supinated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30:

Advanced: Strict Chest to Bar Pull Ups Cluster, 1.1.1.1.1 x 5 sets, rest 10 seconds in between each rep, rest 1:30 between each set.

B1. DB Tricep Extensions Bench @ 30×1, 12-15 repetitions x 4 sets, rest 1:00

B2. DB Zotman Curls @ 30×1, 12-15 repetitions 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 Pull Ups Pronated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30

Advanced: Strict Weighted Pull Ups Cluster, 1.1.1.1.1 x 5 sets, rest 10 seconds between each rep, rest 1:30 between each set.

B1. DB Tate Press @ 30×1, 12-15 repetitions heavy x 4 sets, rest 1:00

Advanced: Strict Bar Dips, 8-12 reps x 4 sets, rest 1:00

B2. DB Traditional Curls @ 30×1, 12-15 repetitions 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