Week 80(Week of 7/15/24)

Day 1:

A. Strict Supinated Pull Ups @ 30×1, 5-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets.

Advanced: Strict Pull Ups Supinated Weighted, 3-4 reps x 4 sets.

B1. Seated Cable Pull Downs, 15 reps/each way x 4 sets, rest 1:00

B2. DB Zotman Curls, 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. TRX Rows, 8-10 reps challenging reps x 4 sets.

Advanced: Strict Mix Grip Pull Ups, 6-10 reps x 4 sets, rest as needed.

B1. Barbell Push Press, 4-5 reps x 4 sets, rest 1:00

Advanced: Bar Dips, 8-10 reps x 4 sets, rest 1:00

B2. DB Hammer Curls, @ 30×1, 20 reps x 4 sets, rest 1:00