Week 90(Week of 9/23/24)

Day 1:

A. TRX V Pull Ups @ 30×1, 8-10 challenging reps x 4 sets or Assisted Pull Up Machine, 6-8 reps x 4 sets.

Advanced: Strict Weighted Mix Pull Ups, 2-3 reps x 4 sets.

B1. Seated Cable Pull Downs, 12-15 reps/each way x 4 sets, rest 1:00

B2. DB Hammer Curls, 20 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. TRX Row, 10-12 reps hard, challenging reps x 4 sets.

Advanced: Pronated max reps in 15 seconds reps x 4 sets, rest as needed.

B1. DB Standing  Press, 10-12 reps x 4 sets, rest 1:00

Advanced: Close Grip Bench Press, 5-6 reps x 4 sets, rest 1:00

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