Week 56 of Training

Week 56 of Training: Day 1: A. Triangle Negative Pull-Ups @ 30×1, 2-3 reps x 4 sets, rest as needed. B1. DB External Rotations @ 30×1, 8-10 reps x 3 sets, rest 1 minute. B2. DB Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute...

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Week 55 of Training

Week 55 of Training: Day 1: A. Weighted Negative Pronated Pull-Ups @ 32×1, 2-3 reps x 4 sets, rest as needed. B1. DB Powell Raises @ 30×1, 8-10 reps x 3 sets, rest 1 minute. B2. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1...

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Week 54 of Training

Week 54 of Training: Matt Auger, 1 Strict Pronated to Double Digits Day 1: A. Weighted Negative Supinated Pull-Ups @ 32×1, 2-3 reps x 4 sets, rest as needed. B1. DB Powell Raises @ 30×1, 8-10 reps x 3 sets, rest 1 minute. B2. DB Zotman...

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Week 53 of Training

Week 53 of Training: Day 1: A. Banded Push-Ups @ 31×1, 8-10 reps x 4 sets, rest as needed between sets. You may not use bands, and can increase difficulty by increasing height of push-up B1. DB Tricep Extensions @ 30×1, 8-10 reps x 3...

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"Week 52 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...

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"Week 51 of Training"

Week 51 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 Pull Overs @ 30×1, 8-12...

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"Week 50 of Training"

Week 50 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...

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