Week 102 Training

Week 102 of Training: Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10 x 3 sets, rest 1:30 between sets. Day 2: A. Strict…

Week 101 of Training

Week 101 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. KB Half Kneeling Strict Press @ 30×1, 6-8 reps/each side x 3…

Week 100 of Training

Week 100 of Training: Day 1: A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 1.1.1.1 x 3 sets, rest 2 minutes. B1. DB Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute. B2. DB @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute. Day 2: A. Negative Pull…

Week 99 of Training

Week 99 of Training: Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10 x 3 sets, rest 1:30 between sets. Day 2: A. Strict…

Week 98 of Training

Week 98 of Training Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10 x 3 sets, rest 1:30 between sets. Day 2: A. Strict…

Week 97 of Training

Week 97 of Training Day 1: A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 1.1.1.1 x 3 sets, rest 2 minutes. B1. DB Flat Bench Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets, rest 1:30 B2. DB Bent Over Row @ 30×1, 8-12 repetitions x 3 sets, rest 1:30 Day 2:…

Week 96 of Training

Week 96 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Yoga Push-Up, 8-12 reps x 3 sets, rest 1:30 between sets.  Day…

Week 95 of Training

Week 95 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30 between…

Week 94 of Training Pull Up Program

Week 94 of Training: Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10 x 3 sets, rest 1:30 between sets. Day 2: A. Strict…

Week 93 of Training

Week 93 of Training: Day 1: A. Negative Mix Grip Weighted Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes between sets, B1. Close Grip Bench Press @ 30×1, 3-4 reps x 5 sets, rest 2 minutes between sets. B2. DB Bent Over Row @ 30×1, 4-5 reps x 5 sets, rest…