Upper body day: April 13

Warm up: 20 shoulder rolls, both arms, forward & backward

Pull ups, set 1:
Pancho: Close grip x 4, assisted @40lbs x 10
The Marmot: Wide grip x 17
Pull ups, set 2:
Pancho: Close grip x 2, assisted @40lbs x 6
The Marmot: Wide grip x 11
Pull ups, set 3:
Pancho: Close grip x 0 (2 failed attempts), assisted @ 40lbs x 6
The Marmot: Wide grip x 9

Push ups (goal: 50 total) & abs, set 1:
Pancho: 20 push ups, 50 bicycle crunch, 50 regular crunch
The Marmot: 40 push ups, 50 bicycle crunch, 50 regular crunch
Push ups & abs, set 2:
Pancho: 15 push ups, 50 bicycle crunch, 50 regular crunch
The Marmot: 15 push ups, 50 bicycle crunch, 50 regular crunch
Push ups & abs, set 3:
Pancho: 15 push ups, 50 bicycle crunch, 50 regular crunch
The Marmot: 15 push ups, 50 bicycle crunch, 50 regular crunch

One hand seated cable row & Plank, set 1:
Pancho: 15 reps per side @ 40lbs; normal plank @60 sec
The Marmot: 15 reps per side @ 80lbs; leg-raise plank @60 sec
One hand seated cable row & Plank, set 2:
Pancho: 15 reps per side @ 45lbs; normal plank @60 sec
The Marmot: 15 reps per side @90lbs; normal plank @30sec, arms forward plank @30sec
One hand seated cable row & Plank, set 3:
Pancho: 12 reps per side @55lbs; leg-raise plank @60sec (6 sets of 10sec leg-raise)
The Marmot: 12 reps per side @100lbs; leg-raise plank @30sec, arms forward plank @30sec

Pull ups v 2: set 1
Pancho: Wide grip assisted @ 70lbs x 10
The Marmot: Mid grip x 7
Pull ups v 2: set 2
Pancho: Wide grip assisted @ 60lbs x 10
The Marmot: Mid grip x 5
Pull ups v 2: set 3
Pancho: Wide grip assisted @ 55lbs x 8
The Marmot: Mid grip x 3

Side plank:
Pancho: 3 sets per side @ 30 second hold (40 sec for last set)
The Marmot: 3 sets per side @ 60 second hold

Shoulder pulley, hard:
Pancho: 3 sets per side @10lbs x 15
The Marmot: 3 sets per side @20lbs x 15

Shoulder pulley, easy:
Pancho: 3 sets per side @25lbs x 15
The Marmot: 3 sets per side @ 35lbs x 15

Final blow-out: Fat Pull-Up bar
Pancho: L-hang for 11sec; L-hang for 9 sec; L-hang for 3 sec
The Marmot: 10 pull ups close grip; 5 pull ups close grip; 4 pull ups close grip